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By: GEORGE ABRAHAM, M.D.
The weather is beautiful. You really want to start exercising more, but you don’t want to spend hours cooped up at the gym, and you hate the idea of running.
Good news: Walking has many of the same health benefits as harder workouts. It is the simplest form of exercise, and anyone can do it. You can walk alone, with a friend or pet. And the only equipment you need is a sturdy pair of shoes.
Physical benefits
Walking is the recommended workout for many people, especially those with knee, ankle, and back problems, and also for people who are overweight. Walking is a low-impact exercise, saving wear on your joints, and can be done for longer periods of time.
Researchers compared moderate-intensity walking and vigorous-intensity running, and found they produce similar reductions in risk for high blood pressure, high cholesterol, diabetes, and heart disease. This means you can get the same benefits by walking as running, as long as you’re using the same amount of energy.
Walking is also a low-impact way to burn calories and lose weight. The key is to walk fast enough to raise your heart and breathing rates for an extended period. The longer you walk and the faster your pace, the more calories you’ll burn.
Mental benefits
Walking is a proven mood booster. One study found that just 12 minutes of walking resulted in an increase in happiness, energy, concentration, and self-confidence. Walking in nature, especially, was found to reduce negative thinking, lowering the risk of depression.
Getting started
To get the full health benefits of walking, work up to walking briskly for at least 30 minutes five days a week. “Brisk” means that you can still talk but you may be puffing slightly.
Start with shorter walks and build up your strength and endurance. Here’s a four-week plan to help you get the most out of walking.
Moderate activities such as walking pose little health risk, but if you have a medical condition, check with your doctor before starting any new exercise program.
Dr. Abraham joined Maryland Primary Care Physicians in 2021 and sees patients in the Arundel Mills office. He earned his medical degree from St. George’s University, School of Medicine.
By: BARBARA NELSON, CRNP
Grilling is a great way to enjoy the warm summer weather and spend quality time with family and friends. Before firing up the charcoal, review these easy tips to keep your grilling healthy and safe.
1. Start with a clean grill. Don’t let the charred buildup on your grill stick to your food. Use a wire brush to give your grill a good cleaning, then wipe it down to remove particles.
2. Practice safe food handling. Keep raw meat, poultry and seafood separate from vegetables and other foods. Place grilled foods on clean plates, not on the ones you used when they were raw.
3. Avoid smoke and fire. Exposing meat to high heat and open flames can create chemicals that have been linked to some cancers. Reduce your exposure to these chemicals by:
4. Marinate for flavor and health. Marinating meat before cooking helps prevent the formation of potential carcinogens. Make your own healthy marinades or use bottled marinades that are low in salt.
5. Flip burgers often. Research suggests that flipping a burger every 30 seconds reduces E. coli and potential carcinogens from charring.
6. Check internal temperatures. Use a meat thermometer to make sure your meat reaches minimum temperatures to kill harmful bacteria. See the USDA’s temperature guidelines.
7. Choose leaner meats:
8. Don’t forget the veggies and fruit. Grilling amps up the flavor of fruits and vegetables. You can mix things up by cooking kabobs that alternate meat, vegetables and fruit.
Tired of the same old burgers? Check out these grilling recipes for a healthy and tasty summer.
Barbara Nelson, Certified Registered Nurse Practitioner, received her Master of Science in Nursing degree from Walden University, completed a family medicine post-master certificate program at the University of Cincinnati, and is certified by the American Academy of Nurse Practitioners. She cares for patients in MPCP’s Bowie office.
By: RAFEENA BACCHUS, M.D.
People are social by nature. We need the company of others, and the strength of our relationships affect our mental and physical health.
Today, many of us use social media platforms such as Facebook, Twitter, TikTok, YouTube and Instagram to connect with each other. Kids, teens, and young adults are the heaviest social media users, but most adults are also active on at least one platform.
For most of us, social media is an enjoyable way to pass time and connect with family and friends. However, some people say social media has a negative impact on their lives, but they continue to use it anyway. Their behavior seems to be out of control, causing some health professionals to say they are addicted to social media.
How social media addiction works
The process of using social media – posting and reacting to content — causes your brain to release the pleasure chemical dopamine. The more you use social media and receive the rewarding dopamine, the more your brain will want it. Over time, your brain can become dependent/addicted to the good feeling social media gives you.
Social media platforms like Facebook, TikTok, Twitter and YouTube also track your activity and customize your feed to show you posts you want to view and comment on. This makes social media more addictive in nature.
One of the signs of addiction is continuing to use something even after it has clearly had a negative impact on you. If social media use is interfering with your relationships, self-esteem, work or school, but you can’t stop using it, that is a possible sign of addiction.
Signs you may have a social media addiction
If you have several of the behaviors below, it may be a sign that your social media use is getting out of hand.
Health risks of social media addiction
People who habitually and excessively use social media can suffer mental and physical effects.
How to cut back on social media
If you think social media is becoming a problem, you may need to cut back to reach a healthy level of use. Try the helpful tips below, but if you still struggle, consult with your healthcare provider for additional resources.
Dr. Rafeena Bacchus sees patients at MPCP’s Columbia office. She received her medical degree from SUNY at the Buffalo School of Medicine and completed her residency program in Internal Medicine at the University of Maryland. She is certified by the American Board of Internal Medicine.
See MPCP’s updated COVID-19 masking guidelines.