wellness Archives - Woods Services

5 Easy Steps to Becoming a Runner

February 23, 2015

Beginning something new is always scary—but following these 5 simple steps, will make the journey to becoming an experienced runner, much less stressful!

Step 1: Buy a pair of running shoes

For those who have never run before, having the perfect pair of running shoes is crucial. Having a good pair of sneakers will prevent injuries and allow for a smoother run. The right pair should offer the following:

Make sure there is enough “wiggle room” between your big toe and the front of the sneaker
Proper arch support
Strong laces

Sneakers don’t have to be expensive; websites such as runningwearhouse.com and 6pm.com offer discounted running shoes. Although both have an easy return process, I recommend visiting your local shoe store to find the pair that fits best and is most comfortable, then making the purchase through one of those sites.

Step 2: Get up and get out!

You have the shoes, now get moving! Taking the first step is the hardest, but is often the most rewarding. Set aside a time that you are able to exercise each day. I prefer to work out in the morning; it allows me to start the day feeling fresh and energized and it’s one less thing I have to do later! 30 minutes of physical activity a day is recommended, but if you can’t allot that much time, than begin with 10 or 15 minutes. And don’t forget the warm-up! The hamstrings, quads, calves, and groin are the most important muscles to stretch.

Step 3: Begin with a walk

Walking helps to train our bodies for running later on. Begin a fast pace walking routine 3 to 5 days a week for 20 to 30 minutes. Continue walking each day until you feel comfortable and think you can take things to the next step…jogging!

Step 4: Now we are ready to jog!

Jogging builds a foundation for running. Incorporate jogging and walking, switching on and off between the two. Begin your workout walking and as you feel comfortable jog for a few minutes and then walk again. When I first began running, I walked a block, then jogged a block, then walked, jogged, etc. As you feel stronger, increase the amount of blocks you jog. Eventually, you’ll be able to jog the entire route!

Step 5: Run, Run, Run!

Remember to begin each run with a brisk walk or jog and then transfer into a run at a pace that works for you! As you become stronger, you can build from there and increase your distance and how many times a week you want to run.

Happy running!

Learn more about “Run for Woods”

Christina Descano is a senior at Kutztown University and Public Relations/Writing intern at Woods. She is an avid runner and a member of the KU women’s track team!

No Flu for You!

February 4, 2015

This year, most flu cases have resulted from the H3N2 viruses–a virus that developed after the current flu vaccine was developed.

So, should I still get a flu shot?

Yes! Although the flu shot is reported to be less effective in preventing the H3N2 flu, it still offers protection from other circulating flu viruses. So, receiving the flu shot is still the best way to prevent the flu and hopefully will prevent the most serious consequences of the flu including pneumonia, hospitalization and in rare circumstances death.

Am I considered “high risk” for catching the flu or having complications from the flu?

Currently the Centers for Disease Control and Prevention (CDC) continue to encourage influenza vaccination and prompt treatment with antiviral drugs for people in the following categories:

Those 65 years or older
Children younger than 5 years and especially those younger than 2 years old
Pregnant women
Those residing in Long Term Care Facilities (such as Woods)
Asthmatics
Those with heart disease
Those with blood disorders (such as Sickle Cell Disease)
Diabetics
Those with kidney disorders
Those with liver disorders
Those with metabolic disorders
Those with weakened immune systems
Those younger than 19 years who are receiving long-term Aspirin therapy
Those with obesity (BMI of 40 or greater)
All healthcare workers

Besides getting my flu shot, how else can I prevent the flu?

Avoid close contact with sick people
If you are sick with flu-like symptoms, the CDC recommends that you stay home for at least 24-hours after your fever is gone (except to get medical care as needed). Your fever should be gone without the use of fever-reducing medicine
Call your doctor when flu symptoms start. Antivirals such as, “Tamiflu” works best if given within the first 48-hours after symptoms are noticed
If sick, limit contact with others as much as possible to keep from infecting them
Cover your nose & mouth with a tissue when you cough or sneeze; throw the tissue in the trash after you use it.
WASH YOUR HANDS thoroughly with soap & water, if soap & water is not available, use hand sanitizer
Avoid touching your eyes, nose and mouth; germs can spread this way
Cean & disinfect surfaces & objects that may be contaminated with germs like the flu

Ms. Barnes has been employed at Woods for over 30 years and has over 25 years of experience in Infection Prevention and Control. She received her Master’s in School Nursing and Health Education from St. Joseph University in Philadelphia and her B.S. in Nursing from the Penn State University. She has great compassion for working with those diagnosed with Developmental Disabilities.

It’s Winter, Perk Up!

January 22, 2015

We have survived the hustle and bustle of the holiday season only to realize that it’s frigid outside, the sun hardly ever shines, and we have three whole months to survive. How in the world do we beat the winter doldrums?

Seasonal Affective Disorder (SAD), aka “the winter blues,” affects over half a million people in the U.S. Symptoms can be mild and include fatigue, weight gain, carbohydrate craving, and a lack of motivation; but can also encompass more severe depression, mood swings, irritability, anxiety, and an increased need for sleep.

So, what can we do to help us feel better as the winter months move along at a snail’s pace? Read on for some ideas and self-help.

Seek out the sun!

The shortest days of the year fall during the winter months and result in less sun exposure, less vitamin D absorption, and less neurotransmitter (feel-good hormone) release. Simple tricks to remedy these issues can include: opening home and office blinds to allow sunlight in; getting 5-15 minutes of sun on exposed skin areas (without sunscreen), and using an artificial light source (called phototherapy) approved for this purpose to mimic natural light (available products).

Exercise

The Centers for Disease Control recommends that adults should get at least 150 minutes of moderate exercise per week and 2 sessions of strength training working major muscles of legs arms, chest, stomach, and back. That amounts to 20 minutes/day and can include vigorous walking (which costs nothing) or time spent on the elliptical, treadmill, bike, or rower at your local gym.Exercise increases the secretion of endorphins which help us feel good.Even if you are feeling tired and sluggish, motivate yourself to walk or get on the elliptical for 5 minutes. Once you start, you should begin to feel energized and wish to continue exercising past the five minute mark. Please, go lace up your shoes and Just Do It!

Eat a healthy diet

Start your new year by cutting back on sugary foods and limiting all those snack foods that are so temptingly packaged.Research supporting the dangers of overconsumption of sugar is mounting. Binging on sugar (an overly prevalent ingredient in modern day processed foods) promotes belly fat, elevates triglycerides (bad fats) in the blood, decreases mental alertness, and overtaxes the pancreas which leads to diabetes.Simply incorporating fresh ingredients into our meals and ensuring that our food looks like what it started as- corn should not look like a chip- can help improve your diet. Give yourself one month of incorporating fresh fruits, vegetables, dairy, legumes, whole grains, and fresh meats/fish into your diet. I guarantee you will feel more alert and energetic by the end of the month!

Socialize

Humans are social creatures, for the most part.We live in organized family units and work together to raise our young and care for the elderly.We need social interaction to provide security, a sense of belonging and inclusion, and to improve our well-being which will lead to increased happiness.Although the winter months may make you want to curl up on the couch and hibernate; you may find that you are left feeling exhausted and depressed in a short period of time.Join an exercise or art class, invite friends over, or volunteer at an animal shelter.The simple act of doing and joining can make a world of difference- turning that winter frown upside down!

Find a hobby

Maybe you have always wanted to be an exercise instructor, learn to play the piano, or try to do your own French manicure.Now is the time to take the plunge.Help your winter days become more interesting by trying or learning something that has always been on your bucket list.It may be difficult at first, but think of how proud you will be when you’ve mastered that new skill or had that desired experience. Go out and explore and experiment, it may make your winter season brighter!

Vow to find pleasure in the season

If you are someone who hates the shortened, gray days or does not like to be cold, winter can feel unending and brutal.Finding a way to embrace this time of year may seem impossible, but open your mind to it.Try sledding or snow tubing, skiing or snowboarding, ice skating or snowshoeing. Remind yourself that that the winter chill is invigorating as you take your dog for his 6 am walk. Remember that your body does burn more calories as it keeps itself warm, a positive effect of cold weather.However you do it, remember it is mind over matter. Get your brain to buy in to the joys of winter and your body will have to follow.

For those who suffer from more than a mild case of the blues and dislike of winter weather, please visit your doctor. There are times when these self-help ideas cannot make a dent in how you are feeling and coping. If this is the case and you feel that your depressive symptoms are more severe, medical attention and treatment is required. Ask for help in getting on the right track to a healthy well-being.

Carolyn Cautilli, DNP, CRNP serves as Director of Employee Health at Woods. She lives in Langhorne, PA with her husband, David, and two daughters. She chooses a great attitude everyday (even in the winter).