Altru Health System

3 V1N1 | Tips + Insight from your local experts at Altru Health System Heart Health Walking lowers blood pressure, improves insulin control and boosts levels of good cholesterol. Walk for MAKE WALKING PART of your regular wellness routine. It's a great way to bolster heart health and reduce your risk of stroke and heart attack. "Walking for exercise strengthens the heart muscle and improves circulation," says Rabeea Aboufakher, MD, section chief of cardiology at Altru Health System. "It's a simple, cost-effective, safe activity for almost everyone. Even walking short distances or at a slower pace can be beneficial if you commit to doing it regularly." Dr. Aboufakher recommends walking at a brisk pace for 30 minutes a day, five or more times a week, for those whose joint and heart health allows. If that's too much, try two 15-minute walks or three 10-minute walks a day. To keep walking exciting, schedule walks with friends, bring along your four-legged pal or visit new parks and trails. Your Altru doctor can help determine whether you are healthy enough for increased physical activity. Concerned about your heart health? To learn more about Altru's Heart & Vascular Services, visit altru.org/heart. IMPROPER RUNNING MECHANICS can cause musculoskeletal pain and injury. To diagnose a problem, first determine how your feet roll when they strike the ground. Most runners have too much inward roll, called overpronation. "If you overpronate, start with more supportive running shoes and gradually transition to more minimalist-style shoes," says Amanda Leavy, PT, physical therapist at the Sanny & Jerry Ryan Center for Prevention & Genetics. "A minimalist shoe promotes proper running form, but it may take time to learn the right technique before switching shoe styles." BEST FOOT FORWARD To achieve proper running form, Amanda offers the following instructions: » Lean forward slightly, engaging your core, spinal and pelvic muscles. » Hit the ground mid-foot, more toward the ball than the heel. Footstrikes should be quick and light. » Strike underneath your center of gravity, letting your forward stance create momentum. » Use your hamstring to lift your foot. "Listen to your body and make any needed adjustments," Amanda says. "You're less likely to experience pain hotspots after correcting your running form." Without the proper footwear and form, running could be doing your body more harm than good. Run Right Improve your running form with a gait analysis at the Sanny & Jerry Ryan Center for Prevention & Genetics. To schedule an appointment, call 701.732.7620.

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