Just Walk
Just Walk

February 4th, 2011
Newsletter - Gym Header Image
In This Issue
Exercise Reduces Stress
Megan Bell
WWAD Columbus
Newest addition
Quick Links
Fleet Feet - Polaris
Fleet Feet

The following is a real offer:

 

Walk With A Doc at Fleet Feet Sports Columbus February 5th & 6th. Stop in to receive a FREE gait analysis, 20% off shoes, apparel and accessories,

and

3 pairs of socks FREE with any purchase!

www.fleetfeetcolumbus.com

1174 East Powell Road

Lewis Center, OH 43035

(614) 846-5625

*Please say WWAD sent you so you can get the socks and the nice discount.   

Greetings!

Good morning! Hope this communication is finding you safe and warm. This morning we have a lot to share. We briefly explain the mechanism of action that makes even moderate exercise so effective in reducing stress. I am very fortunate to have an exceptional nurse I have, and this am you will find out a little more about Megan.  There's also great deal from Fleet Feet that has been with us from the start. We also share this week's walking locations and the newest member of our family.  Oooh David - that's too much.  How much is this newsletter going to cost? 80 bucks? 100 bucks? Nope, please just sit back and (hopefully) enjoy. This morning Walk with a Doc is picking up the tab.
Exercise as a Tool of Resilience
 

Have you ever had a day where you were just...just looking for something to punch? UGGGHH!  Who knows? Maybe you were anxiously popping into various rooms of your apartment/house. Possibly hoping to find and even go a few rounds with a faded black Everlast 80-Pound Traditional Heavy Bag that you haven't seen since college?  No? Yeah, me neither.  Well we have a very good way to handle stress. 

We would like to share exactly how exercise works in dealing with stress.  It's pretty cool. * btw - if your boss looks over your shoulder and asks what you are reading, just say "The impact of controlling endogenous cortisol levels in the management of psychosocial stressors." If that doesn't get you the raise you deserve...   

Sorry, I derailed again.   

The big players here: cortisol, endorphins, dopamine, serotonin, and anandamide.   

Cortisol is a hormone produced by the adrenal gland  that sits on top of our kidney. It is a steroid our body releases in times of stress when signaled to do so by ACTH. It drives our blood pressure and blood sugar up.   This is what is comes out in "fight or flight".  In most situations, it is bad.   

What exercise training does is increase the threshold at which cortisol is released.  So if you are walking at a pace of say 22 min/mile - your body releases 'x' amount of cortisol.  As your training continues and you start averaging 18 minute miles the 22 minute miles will not be as "stressful" and you will be releasing less cortisol than initially.  What's really cool is that this translates to other situations as well.  People who exercise regularly show a decreased cortisol response to emotional stressors compared to sedentary people.  Think about the people you know who are really dedicated on staying active.  Archie Griffin works out everyday.  How well does Archie handle stress? Cool as the other side of the pillow.  

 

The verdict is still out on what definitively gives us runner's/walker's high. Endorphins, dopamine, serotonin, and anandamide have all been studied as the chemical responsible for this euphoria. Cortisol can have counter effects on these body's good chemicals.

Cortisol lovers out there, please don't email us.  There are definitely times that cortisol is necessary, but we need the exercise to keep it in check. 

 

Take home message: Regular exercise is scientifically proven to reduce stress. ("Why didn't he just say that from the start") 


Megan Bell
Racquetball

 

Megan is my cardiology RN - and a very, very good one.  She is also one of our WWAD Nurses. 

 

Megan and I recently had an office visit from a patient in their late 80's.  To stay HIPAA compliant, let's name this patient "Pat".  Pat had driven through difficult weather all while leaving their ill spouse at home. Our patient sat on the exam table with their walker in front of them.  Pat's EKG showed a HR in the high 30s.  Pat also had a systolic pressure in the 80's and despite claiming to be asymptomatic, our patient appeared a little woozy (forgive the medical jargon).  We decided something needed done and within 25 minutes, Megan had reassured our patient, written orders, wheeled Pat to the ER, gave report to the emergency nurse, called the spouse, and then Pat's son to explain what would need to be accomplished from his end. 25 minutes!! (I was playing Angry Birds) 


 

 Our patient received the needed pacemaker and returned to our office the following week feeling like a new person.  "Pat" was tearful to the point they could not get their words out on how happy they were with Megan.  This is just one example of the many great things we witness everyday with our WWAD nurses.   

 

Quick addendum to the story. As mentioned, our patient returned to have their pacer interrogated. They mentioned if there was ever anything they could do - sky's the limit. I shared that, ironically, my racquetball partner had just canceled due to the inclement weather.  I winked and shared that this left me without an opponent that evening.  Pat smiled nervously and asked if the walker or recent surgery would be a hindrance (honestly I think Pat was just trying to get out of it).  I told Pat that I knew of no rule against walkers being allowed on the court and there were certainly no electromagnetic fields. I'll cut to the chase.    

I absolutely schooled Pat.   

I don't like to brag, but I won all 3 games; 21-2, 21-0, and 21-11 (Pat started to wear me down in the third game, but I hung tough). If you talk to our patient, Pat will argue that I held onto their walker repeatedly - not allowing them to move. And okay, yes, this may have happened once or a few times, but was almost never intentional.  It was a great evening.  Not sure Pat enjoyed it as much as I did - heeeheeeheee.  

 

Take home message: Megan, you're a hero. 

 

Walk with a Doc - Columbus
Huge turnout

 

Huge turnout(s) last week with great questions.  In addition, Kathryn figured out the average pedometer read was 5086.  That's over 2.5 miles a person and over 450,000 steps by our walkers at Polaris alone.  Wow! Thank you! 


Dr. Wendy will be leading at Eastland Mall.  She's a champion - you'll see why everybody loves her. 8:30 and we will be meeting in the Food Court.

 

Dr. Scott - our shaman of the wilderness. Blendon Woods at 9:00 a.m. He wishes to share that all Packer fans are welcome.  Dr. Scott hails from Wisconsin and is a true Cheesehead.  Now you have a better idea (Green Bay) why he is leading our outdoor lovers.  Great, great guy.

 

Dr. Stafford is leading the Tuttle Mall group from the Food Court at 8:30.  Tuttle is kindly opening the doors for us at 8:15.  We have another compassionate leader here with Dr. Stafford.  What have we done to be so fortunate? Wow!

 

There will be no organized walk at Polaris this week, but we will be returning on Feb. 12th with special treats  - a lot of them.  

 

All corrections will be posted to www.walkwithadoc.org by 12 noon. 

Walk with a Doc - Ann Arbor
Ann Arbor

The newest member of our family!  Dr. Steven Thiry of St. Joe's has come forward as a fantastic physician leader.  Those of you familiar with the intense OSU-Michigan rivalry are aware that team loyalties run deep.  A matter of fact, 3 times in the last 7 years we have drawn blood from patients (OSU grads) only to find the vial filled not only with scarlet, but gray as well.  We are fired up to have Ann Arbor as our teammate.  Thank you for making it happen Dr. Thiry.

Thank you
Thank you for your determination to continue exercising through this crazy weather.   Maybe it is the treadmill? Maybe the exercise bike?  Or maybe you are lacing up the crampons as you embrace the wilderness.
Whatever it is, we are proud of you.  Keep it up.  You are making a difference in your own life and in others.
As above, Fleet Feet is this Saturday and Sunday - please call 846-5625 with your FF questions.

Have a wonderful weekend,
David
www.walkwithadoc.org
614.714.0407

"Faith is taking the first step even when you don't see the whole staircase." Martin Luther King, Jr.