Jump on it
Ready to get in shape? Here are some ways to start moving and jump-start your mind-set:
Ditch your car. Walk, bike or jog to see your friends or to run an errand.
Get up during commercials while watching TV. Do jumping jacks, push-ups or sit-ups to get your blood flowing and muscles working.
Pretend elevators and escalators were never invented. Climb the stairs instead!
Start of your day with a round of morning stretches, yoga or tai chi. Stretching in the morning may help to maintain flexibility, prevent injuries and allow muscles to perform better.
Try devoting 20 minutes in the morning to dancing or jogging. Exercising in the morning can increase your wakefulness and energy throughout the day.
Find an exercise you enjoy and do it at least 30 minutes each day — team sports, a dance class—and focus on raising your heart rate.
Source: Department of Health and Human Resources
Start from Scratch
How to get the ball rolling for your fitness routine
Many sports require specialized equipment or training. But hiking doesn't require special expertise. It helps with weight loss, prevents osteoporosis and decreases blood pressure.
The great thing about fitness is that it's never too late. If you find yourself at the start of the new year wishing you were in shape, you can be. Getting started is easy. Fine-tuning a routine to address your personal short- and long-term goals, sticking to the plan and learning to adjust your mindset for the long haul require more persistence, but the end results will be well worth the effort.
Several studies suggest that exercise can help lower the risk of colon cancer and perhaps breast cancer. Certainly, it can help control obesity, a known risk factor for several types of cancer; improve energy levels; and increase dopamine and serotonin levels—hormones that determine our emotional levity.
Scared to get started? Too embarrassed to exercise in front of others? Or just clueless where to start? Don't be. St. Anthony's offers a wide schedule of various fitness classes for all ages, from beginner to advanced. Elaine Rogowicz, 55, an Affton resident and an avid member of St. Anthony's exercise classes, offers encouragement to those fighting weight problems who are ready to make the choice to improve their health and lives.
“If I can make these changes, trust me, anyone can,” Rogowicz says. Fighting severe health problems due to her weight for years, Rogowicz has lost 150 pounds since 2006. She attributes the success in losing the weight and keeping it off to her committed change in diet, improved mind-set and devotion to exercise.
“I joined the St. Anthony's course, A Newtritious You!, developed by the hospital's dietitians. It offers an in-depth nutrition and weight management program focusing on lifelong healthy eating behaviors—not just a quick fix to produce a temporary weight loss,” she says.
Lisa Galati and Cathy Feldmeier are the registered, licensed dietitians at St. Anthony's who created and present A Newtritious You!. Galati taught Rogowicz's class, while Feldmeier meets with her for the monthly follow-up visits.
“Losing 150 pounds is pretty amazing—that takes a very determined person,” Feldmeier says. “Elaine is highly motivated and has overcome a lot of issues to maintain her weight loss and continue to lose. You don't achieve and maintain a healthy weight by going on diets, but by deciding to make lifelong changes in your behaviors. It's all about choices.”
And it all begins with a choice—a simple one—to start. It's never too late. Check out the schedule of classes offered by St. Anthony's to start your new year off on the right foot. You're not in it alone — St. Anthony's is here to help — once you make the decision to start.
For information, please call our Health Access Line at 314-ANTHONY (268-4669) or 800-554-9550 or visit find a physician online.
At St. Anthony's, our vision is to be the area's premier health care organization
— and your first choice for health care services.