Welcome to your “Road to Physical Activity!” Regular physical activity is not only fun and healthy, but scientific evidence strongly shows that it's safe for almost everyone. And the health benefits far outweigh the risk of injury and sudden heart attacks, two concerns that prevent many people from adding more physical activity to their lives.
However, some people should check with their doctor before they start becoming more physically active. Experts advise that if you have a chronic disease, such as a heart condition, arthritis, diabetes, or high blood pressure, or symptoms that could be due to a chronic disease, it's important that you're under the care of a doctor and talk to him or her about the types and amounts of physical activity that are appropriate for you.
If you want to make positive, lasting change in your life these resources will help guide you along the road to physical activity. If you need help, perhaps a free consultation will get you moving. Spend some time thinking about answers to the follow questions: What motivates you? What are your reasons for wanting to be more physically active? What are your personal goals? What obstacles do you anticipate and how might you overcome them? It's also a good idea to visualize your success and consider how you might celebrate your achievements.
The Center for Optimal Health Medical Office
Medical homes are the foundation for patient-centered care and are responsive to individual patient preferences, needs, and values. The Center for Optimal Health Medical Office is conveniently located near downtown Riverside at the site of the Don Schroeder Family Clinic and the Rubidoux Pharmacy. The Center offers a convenient way for Exclusive Care members to receive all recommended preventative services, including nutrition and fitness consultations, at one site with no cost to members. You may access this service regardless of your PCP assignment. Same day appointments are available.
For the best possible utilization of your prescriptions, contact the Pharmacist for a consultation. Save time and money by taking advantage of the Pharmacy’s mail order program – members receive 3 months of medications for the cost of 2 months copay. There are no copays for diabetes medications and supplies, or hypertension and cholesterol medications. Your Flexible Spending Account (FSA) card is accepted.
Type 2 Diabetes Risk Test
Your path to good health just got a lot easier. Enter some basic health information and this Type 2 Diabetes Risk Test will calculate your risk for type 2 diabetes, heart disease and stroke.
Framingham Heart Study Primary Risk Functions
Risk prediction estimates for the risk of various cardiovascular disease outcomes in different time horizons are available as score sheets and direct risk functions. The choice of the appropriate risk prediction algorithm should consider the following components: cardiovascular outcome, population of interest, time horizon, and risk factors. Outcome specific algorithms preceded by the descriptions of the above four components are available here.
23 and 1/2 hours: What is the single best thing we can do for our health?
A Doctor-Professor answers the old question "What is the single best thing we can do for our health" in a completely new way. Dr. Mike Evans is founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael's Hospital. (9:18 min)
Let's Make our Day Harder
A review of some of the science around how our typical days have shifted with technology and culture and the impact on our health. It is also a call to action about how to "Tweak your Week" and make small changes to improve your health. Dr. Mike Evans is founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael's Hospital. (4:01 min)
Low Back Pain
If you suffer from lower back pain, should you discontinue your physical activity? Do you need an X-ray or CT scan or MRI? Get answers in this informative video. Dr. Mike Evans is founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael's Hospital. (11:05 min)
What is the single best drink for your health?
What is the single best drink for your health? This miracle drink comes with some amazing health benefits. Dr. Mike Evans is founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael's Hospital. (4:09 min)
How to Burn Fat Faster
Looking for better ways to burn fat faster and lose fat fast? Do you have to do a million crunches or run zillion miles just to lose that extra flab? How many pizza opportunities do you have to say no to just to slim down? The answer is—you don't really have to. Here's how to burn fat faster and stay fit for a very long time. This video tutorial will teach you the best methods to use to lose fat faster. (4:51 min)
Ryan’s Road Maps
Check out these exercise videos from our very own Ryan Wann. Email him for more tips or answers to your workout questions – Ryan Wann
Physical Activity Improves Quality Of Life
Do you want to add years to your life? Or life to your years? Feeling your best boosts your zeal for life! The American Heart Association recommends at least 150-minutes of moderate activity each week. An easy way to remember this is 30 minutes at least 5 days a week, but three 10-minute periods of activity are as beneficial to your overall fitness as one 30-minute session. This is achievable! Physical activity may also help encourage you to spend some time outdoors.
Food as Fuel - Before, During and After Workouts
Your body is your vehicle, so you have to keep your engine running when you work out. That means fueling up your body by eating the right foods and drinking the right fluids, in the right amounts at the right times.
Target Heart Rates
When you work out, are you doing too much or not enough? There’s a simple way to know: Your target heart rate helps you hit the bull’s eye.
Getting Started - Tips for Long-term Exercise Success
Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart. Take the first step by walking. It's free, easy to do and when you have a walking companion, you're more likely to stay motivated – here are some tips for exercise success.
Identifying Your Fitness Goals
You’ve made the decision to start a physical activity program -- the first major step toward becoming more active. But what’s next?
American Heart Association recommends that adults get 150 minutes or more of moderate-intensity physical activity or 75 minutes of vigorous activity each week. Even short 10 minute activity sessions can be added up over the week to reach this goal. If you would benefit from lowering your blood pressure or cholesterol, aim for 40 minute sessions of moderate to vigorous activity 3 to 4 times a week. You could do this by walking 2 miles briskly (about 4 miles/hr). If that’s too fast, choose a more comfortable pace.
Tools & Resources
BMI Calculator for Adults
Growing Stronger: Strength Training for Older Adults
The Growing Stronger exercise program is based on extensive scientific research. The book contains detailed instructions and safety cautions, and you are urged to read them carefully. If you are under a physician’s care for a medical condition, discuss this program with him or her before you start. Remember that regular medical checkups are essential for your health and well-being. While this book can serve as your guide to growing stronger and becoming more physically active, it cannot replace the advice of a health care professional who knows you personally.
Excercise Log Sheets
The Growing Stronger exercise program exercise log sheets.