Tag Archives: arundel mills

Let’s Go for a Walk – The surprising health benefits of nature’s simplest exercise


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.


GEORGE ABRAHAM, M.D.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.

Colon Cancer Screening

US Preventive Service Task force recommends screening for persons aged 45-75 with stool based tests or direct visualization tests. Stool based tests include guaiac occult blood testing, fecal immunochemical testing and stool DNA testing (Cologuard). Direct visualization tests are colonoscopy, CT colonography and flexible sigmoidoscopy.

  • High-sensitivity gFOBT or FIT every year (home stool kit)
  • sDNA-FIT every 1 to 3 years (Cologuard home stool kit)
  • CT colonography every 5 years (non-invasive colonoscopy [no camera])
  • Flexible sigmoidoscopy every 5 years (abbreviated colonoscopy[camera])
  • Flexible sigmoidoscopy every 10 years + FIT every year (camera and home stool kit)
  • Colonoscopy screening every 10 years (camera and bowel prep)


For people with a family history of colon cancer (parent or sibling) recommendation is colonoscopy starting at 40 or 10 years before the family member was diagnosed. Recommended interval is every 5 years.


As with most conditions, early detection and intervention is critical to prevent severe complications.

By Michael Volker, CRNP

Importance of Screening Eye Exams in People With Diabetes

Diabetes is now the leading cause of new onset blindness in adults in the US. Diabetic retinopathy is the condition where damage is caused to the retina (back part of the eye) by high blood sugar over extended periods of time. A recent study, conducted by the CDC, found almost one-third of adults over age 40 years with diabetes were affected by retinopathy. The early stages of diabetic retinopathy typical occur without symptoms, and can only be detected with a dilated eye exam by an eye doctor or with retinal photography. If left untreated, diabetic retinopathy can lead to permanent blindness. However, there is hope. Early identification of this problem can allow effective treatment before it causes vision loss, and working with your primary care provider to help keep blood sugar and blood pressure under good control can lower your risk of complications like retinopathy as well as decrease progression from early stages to more advanced vision-threatening stages of this disease. A screening eye exam to check for retinopathy is recommended annually in adults with diabetes, and we are making every effort to help enable our patients to access screening by offering the option of retinal photographs in our office. Retinal photography only takes a few minutes, and the images are reviewed by board-certified ophthalmologists. If you have diabetes, regular follow-up visits with your primary care provider are an important way to help you stay up to date with screenings and prevent diabetes-related conditions from getting in the way of living your best life.

By Matthew Adler, MD

Chronic Kidney Disease

Chronic kidney disease is when our kidneys don’t work well for longer than 3 months.

Our kidneys perform vital functions for our health:

  • balance the water and minerals in our blood
  • remove the waste products from our blood created from digestion, muscle activity and drugs and toxins
  • help control blood pressure
  • help make red blood cells
  • convert vitamin D from the sun and supplements to the active form the body can use

The most common conditions that can damage the kidneys are:

  • Diabetes
  • High Blood Pressure
  • Drugs/Toxins like the long term use of anti-inflammatories like Ibuprofen or Aleve or acid
    reflux medicines like omeprazole or pantoprazole, lead poisoning, and illicit drugs

Symptoms of chronic kidney disease develop slowly over time. There may be no symptoms
until the damaged is advanced.

Symptoms include:

  • Fatigue
  • Anemia
  • Weakness
  • Edema
  • Poor appetite
  • Shortness of breath
  • Weak bones

Diagnosing kidney disease involves blood and urine testing and imaging of the kidneys.

There is no cure for kidney disease but most can be managed by:

  • Maintaining a normal blood pressure of less than 120/80
  • Controlling your blood sugar if you have diabetes or pre diabetes
  • Avoiding long term use of Non Steroidal Anti inflammatory Drugs (Advil / Aleve) and acid reducing medications (Omeprazole / Pantoprazole)
  • Drinking plenty of water daily
  • Maintaining a healthy weight

By Lisa Meade, PA-C