June 2008
a Walking Program
Exercise Mind, Body and Spirit – through Walking!
People who walk regularly report better
mental clarity and ability to focus. This
makes sense in that with improved cardio-
vascular function, someone who walks
regularly is better able to deliver oxygen
to all systems, including the brain. There
also is a meditative quality to walking. The
calming effect of walking quiets the mind
enough to let clear thoughts emerge. One
of the other great mental benefits of walk-
ing is its relation to increased creativity. This
has to do with the ability to relax and let
your mind wander while walking and, if
you are outside, there is something about
seeing scenery from a different perspective
that stimulates imagination and creative
thought.
Walking has been known to increase
self-esteem and self-confidence as well as
reduce stress, reduce anxiety and improve
sleep. It has been reported to lift depres-
sion, and improve one’s mood. Overall,
walking contributes to a person’s general
sense of well-being. Taking care of our-
selves tends to improve our self-esteem.
Stress and anxiety are reduced for
June is a Berry Good Time to Explore Local Farms
and Farmer’s Markets
With the start of summer comes a wealth of locally-grown fruits and vegetables that are avail-
able at nearby farms, farm stands or farmer’s markets. You can find a list of farmer’s markets
throughout New York State by region at http://www.nyfarmersmarket.com/regions.htm.
June is an especially good month
for strawberries, which are at their
peak. Add to the benefits of fresh
strawberries by picking them yourself
and getting some good exercise.
Log onto http://www.pickyourown.org to find
Easy Steps to Starting
physiological and psychological reasons.
The more obvious is that walking provides
us with an outlet to blow off steam.
However, the body produces “feel good”
hormones called endorphins in response
to aerobic exercise.
The spiritual benefits of walking address
issues such as sense of connectedness,
and ability to contemplate deeper values.
They are not related to any specific belief
system. At the most obvious level, walking
gives us time to contemplate and also can
be used as a meditation, connecting mind
and body. When we are out walking and
see beautiful scenery, we get that sense
of wonderment of being alive, especially
with the increased vibrancy that comes
from being physically fit. Because walking
is slower paced than driving or even bicy-
cling, when we see people in our walks,
there tends to be a sense of belonging
and community which contributes to our
spiritual well-being.
http://www.suite101.com/lesson.cfm/
19113/2712/3
farms that allow you to pick your
own produce, tips for picking
and canning instructions so you
can enjoy the “fruits” of your labor
all year long. You also will find
charts indicating the best times to pick
various fruits and vegetables.
Walking is one of the easiest and most
profitable forms of exercise. All you need
is a good pair of shoes, comfortable
clothing, and desire.
Start out slow and easy. Just walk out the
door. For most people this means head out
the door, walk for 10 minutes, and walk
back. That’s it? Yes, that’s it. Do this every
day for a week. If this was easy for you,
add five minutes to your walks next week
(total walking time 25 minutes). Keep
adding 5 minutes until you are walking
as long as desired.
Watch your posture. Walk tall. Think of
elongating your body. Hold your head up
and eyes forward. Your shoulders should
be down, back and relaxed. Tighten your
abdominal muscles and buttocks and fall
into a natural stride.
Be sure to drink plenty of water before,
during, and after walking. Incorporate a
warm up, cool down and stretches into
your routine. Start your walk at a slow
warm up pace, stop and do a few warm
up/flexibility drills. Then walk for the
desired length of time. End your walk
with the slower cool down pace and
stretch well after your walk. Stretching
will make you feel great and assist in
injury prevention.
The toughest thing about starting a fitness
program is developing a habit. Walking
daily will help (a minimum of 5 days a
week is a good goal). You should walk
fast enough to reach your target heart
rate, but you should not be gasping for air.
Notice: If you’re new to walking, start off
with slow, short sessions and build your
way up gradually. If you have any health
concerns or medical conditions, be sure to
check with your doctor for advice before
you begin a routine.
http://www.thewalkingsite.com/
beginner.html
A complete listing of national health observances
may be obtained from the Office of Disease Prevention
and Health Promotion or the U.S. Department of
Health and Human Services at
http://www.healthfinder.gov/library/nho/nho.aspthat
Practice Sun Safety All Year
Skin cancer is the most common of all
cancer types and the number of skin cancer
cases has been on the rise for the past few
decades. More than 1 million skin cancers
are diagnosed each year in the U.S. The
good news is that there is a lot you can do
to protect yourself and your family from skin
cancer. Most skin cancers are caused by
too much exposure to ultraviolet (UV) rays.
Much of this exposure comes from the sun,
but some may come from manmade
sources, such as tanning beds.
It isn’t possible or practical to completely
avoid sunlight, and it would be unwise to
reduce your level of activity to avoid the
outdoors. Small periods of time in sunlight
also help your body make vitamin D, which
can be important for good health. But too
much sunlight can be harmful. There are
some steps you can take to limit your
amount of exposure to UV rays.
Some people think about sun protection
only when they spend a day at the lake,
beach, or pool. But sun exposure adds up
day after day, and it happens every time
What you need to know about sunscreen:
Use a Sunscreen with a Sun Protection
Factor (SPF) of 15 or higher. Use sunscreen
lip balm. Experts recommend products with
a Sun Protection Factor (SPF) of at least 15.
Most sunscreen products expire within 2 to
3 years, but you should check the expira-
tion date on the container to be sure it is
still fully effective.
Some sunscreen products can irritate skin.
Many products claim to be “hypoaller-
genic” or “dermatologist tested,” but the
only way to know for sure whether a
product will irritate you is to apply a small
amount to your skin for 3 days. If your skin
does not turn red or become tender and
itchy, the product should be okay for you.
Be sure to apply the sunscreen properly.
Always follow the label directions. Most
recommend applying sunscreen generously
to dry skin 20 to 30 minutes before going
outside so your skin has time to absorb the
Over-the-Counter Drugs –
you are in the sun. “Slip! Slop! Slap! … Follow Directions
and Wrap” is a catch phrase that reminds Carefully to Avoid Misuse
people of the 4 key methods they can use
to protect themselves from UV radiation. Over-the-counter drugs, or medicines avail-
Slip on a shirt, slop on sunscreen, slap on able in retail outlets without a prescription,
a hat, and wrap on sunglasses to protect help us in many ways. However, if the
the eyes and sensitive skin around them package directions are not followed prop-
from ultraviolet light. erly, they could harm rather than help. As
always, if you have questions or concerns
about over-the-counter drugs you or your
Sun Protection Fast Facts:
family members are taking, contact your
• Use a sunscreen with a Sun Protection
Factor (SPF) of 15 or higher (see below). physician. Here’s some valuable informa-
tion about over-the-counter drugs:
• Stay out of the summer sun between
ASPIRIN
12:30 and 3 p.m. when the sun can do
Dosage
the most damage.
Adult minimum dose: 3.0mg/kg
• When you are out in the sun, wear cloth- Adult maximum dose: 100.0mg/kg
ing to protect as much skin as possible. Uses (indications)
• Wear a hat - A hat with at least a 2- to Acute Coronary Syndrome
3-inch brim all around is ideal because it Thomboembolism Prevention
protects areas often exposed to the sun, Fever
such as the neck, ears, eyes, forehead, Headache
nose, and scalp. Myocardial Prevention
• Wear sunglasses that block UV rays. Osteoarthritis and Rheumatoid Arthritis
• Limit direct sun exposure during midday. Pain
• Avoid tanning beds and sunlamps. Transient Ischemic Attack (TIA) Prevention
Dysmenorrhea
Drug – Drug Interactions Other
Salicylates
Influenza Virus Vaccine Live
Non-steroidal Anti-inflammatory Drugs
Heparin
chemicals. When applying it, pay close
Methotrexate
attention to your face, ears, hands, and
Corticosteroids
arms, and generously coat the skin that is
Adverse effects of use
not covered by clothing. If you’re going to
Abdominal Pain with Cramps
wear insect repellent or makeup, apply the
Gastrointestinal Irritation
sunscreen first.
Heartburn
Be generous. About 1 ounce of sunscreen Nausea
(a “palmful”) should be used to cover the Vomiting
arms, legs, neck and face of the average Rare effects: Allergic Dermatitis, Allergic
adult. For best results, most sunscreens must Reactions, Anemia, Angioedema, Anorexia,
be reapplied at least every 2 hours and Bronchospastic Pulmonary Disease, Drug-
even more often if you are swimming or Induced Hepatitis, Dyspnea, Erythema,
sweating. Gastrointestinal Hemorrhage,
Gastrointestinal Perforation, Gastrointestinal
Following these practical steps can help Ulcer, Hemolytic Anemia, Leukopenia,
protect you from the effects of the sun. Pruritus of Skin, Purpura, Skin Rash,
These steps complement each other – they Thrombocytopenic Disorder, Urticaria,
provide the best protection when used Wheezing
together. For more information about skin This review is not meant to be all inclusive
cancer, to take a sun safety quiz, and to but rather to show the reader that even
learn more about tanning and tanning over the counter medications can have
products, visit the American Cancer
serious consequences if not taken under
Society’s web site at www.cancer.org.
a physician’s advice.
The Wellness Newsletter is brought to you by the NYS Office of Alcoholism and Substance
Abuse Services Office of Health, Wellness, and Medical Direction. Peggy Bonneau, Editor
The information in this newsletter is provided as a benefit to OASAS employees and participating providers and is intended to be general
information and should not be construed as medical advice or instruction. Readers should consult with their physician on any matter related
to their individual health and well-being.