Indianapolis Recorder, Indianapolis, Marion County, 24 January 2003 — Page 26

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FRIDAY, JANUARY 24, 2003 ■ PAGE D6 TO Y01 HEALTH

Walk this way - for fun and health

Submittal by the Health Education, Promotion and Training Department of the Marion County Health Department First, tljc not-so-good news: Even with all ofthe recent media attention, medical advice from doctors, and public health information available regarding the importance of maintaining a consistent fitness regimen, Americans are still not getting enough exercise. Now, the good news: Fitness walking is easy, safe, and inexpensive. It’s aerobic, it burns calories, and it's an ideal fat-burning activity. It conditions the heart, relieves stress, improves muscle tone, and can even help with back pain, osteoporosis, respiratory problems, diabetes, arthritis and a variety of other health problems. Walking is an injury-free way for seniors to keep fit, and can help children discover the benefits of regular physical activity. The following information is to help you ^discover all the benefits of fitness walking and some basic tips to get you started. First of all, it’s important to make sure fitness walking is for you. The Marion County Health Department suggests you contact your medical provider for a check-up or consultation before you begin your walking program if any of these apply:

walking. Most of the parks in Marion County have designated walking trails. You can check with Indy Parks for a list of these trails. Other suggestions include: The Canal downtown. The Monon Trail, area shopping malls, or a school track. Warm Up & Stretching It is important to engage in a simple warm-up before you begin your stretches. Warm-up ideas include a few minutes of jumping rope or jumping jacks. It is desirable to stretch both before and after you go on your walk. When stretching, it is important to:

■ Ease into, hold and ease out of each stretch. ■ Hold each stretch for a minimum of 20 seconds. ■ Stretching should never be painful, although you might feel a mild discomfort. ■ Never bounce while stretching. ■ Perform stretches on both legs equally.

■ You have been sedentary (inactive) for a year or more. ■ You don’t currently exercise and are over age 65. ■ You have been diagnosed with heart trouble. ■ You are pregnant. ■ You have been diagnosed with high blood pressure. ■ You have diabetes. ■ You have chest pain, especially when exerting yourself. ■ You often feel faint or have severe dizzy spells. ■ You have other medical conditions that have previously prevented you from other forms of physical exercise.

Fitness Walking Tips Youll want to walk with good posture, using arm and foot motion that will propel you forw ard with good power and no wasted effort. How you hold your body is very important to walking comfortably and easily. With good posture you will be able to breathe easier and you will avoid back pain. Other suggestions include:

■ Stand up straight. Think of being tall and straight and do not arch your back during your walk. ■ Do not lean forward or lean back. Leaning puts strain on the muscles of the back. ■ Eyes forward, not looking down but rather 20 feet ahead. ■ Shrug once and let your shoulders fall and relax.

Choosing the Right Equipment Fitness walking doesn’t require much actual equipment. Most experts suggest wearing proper footwear and clothing. Your walking clothing should be comfortable and loose fitting to allow you to move. Shoes must fit well, but leave enough room so your feet can expand while walking. Also, good walking shoes are flexible, as your foot rolls with each step. A well-fitting pair of running shoes is the best answer for most walkers. Many specialty walking shoes are too stiff’and do not incorporate performance characteristics of today’s running shoes to prevent overpronation. Where to Walk Besides your own neighborhood, Indianapolis has some wonderful areas to engage in fitness

Arm motion can lend power to your walking, burning 5-10% more calories and acting as a balance to your leg motion. Try to bend elbows at least 90 degrees and keep hands loose, never clenched. y For maximum benefits, work up to a brisk walking speed. Keep in mind that during your fitness walk you should be able to carry on a conversation and should not be out of breath. How Far & How Often to Walk Walking 3 hours per week is associated with a decreased risk of heart disease. Walking for just a half-hour each day (7 hours per week) is associated with a decreased risk of breast cancer and Type II diabetes. Try to walk every day if possible. Ideally, adults should get a total of 30 minutes or more of moderate exercise - like walking- on most days of the week

COMMENTARY Black men infecting their women at alarming rate

By KWAKU PERSON-LYNN, Ph.D. Electronic Urban Report It is almost comm o n knowledge that women of African descent have become the highest infected population of HIV/ AIDS nationally. When it was discovered that men of Af rican descent were serious offenders, this

Dr. Person-Lynn

made the situation incredulous. Many women who are aware of this are extremely angry' that their men would be so terrifyingly careless about spreading such a dangerous disease. There are various elements as to why this has happened. When reading a recent study (HIV Risk Behaviors Among Af-rican-American Men in Los Angeles County Who Self-Idcntify as Heterosexual, conducted by medical professionals: Amy Rock Wohl, Denise F. Johnson, Sharon Lu, Wilbert Jordan, (Jildon Beall, .1 udith Currier, and Paul A. Simon

*>'» The National , s - Kidney Foundation of Indiana, in collaboration with the American Heart Association, held a free health screening at Mt. Vernon Community Missionary Baptist Church. Phlebotomlst Tom Pacheco draws blood from Brenda Davie. (Photo/John Hurst)

2002) the findings are alarming. The study states “These data suggest that men who have sex with other men and self-identify as heterosexual are at high risk for acquiring HIV to their female sexual partners.” The Centers for Disease Control and Prevention report that “From 1994 through 2000, 27 percent of new 11IV infections in the United States were acquired through heterosexual contact. The biggest growth was among Black women, who accounted for about 50 percent of all cases of HIV infection acquired heterosexually.” To find out that many men of African descent are transmitting this disease to their women is one thing, but to find out how some of them are doing it is just downright disgusting. What onedoes and whom they do it with behind closed doors is one’s own business. When it jeopardizes the health and life of one’s partner, that is criminal. According to the Los Angeles study, “High-risk unprotected anal sex with men by men who self-identify as heterosexual has implications for HIV transmission to any female partners who are likely to be unaw areol their male partners’risky behavior or HIV status. In fact, of the heterosexual identified HIV-infected men in this study group, almost 40 percent did not always share their HIV status ( ► See HIV, Page D5

& A Walk intheParki

A FREE total fitness and health program initiative through the Marion County Health Department along with our partner, Indy Parks. Monday - Friday 5:30 p.m. - 6:30 p.m. walking • aerobics • strength/toning • health and fitness education • nutrition information • incentive awards for regular participation in fitness activities • health screenings

Broad Ripple Park 1610 Broad Ripple Ave. Garfield Park* 2345 Pagoda Dr Perry Park 451 E. Stop 11 Rd

Indy Park Sites Christian Park** 4200 English Ave. Krannert Park** 605 S. High School Rd. Riverside Park** 2420 E. Riverside Dr.

Ellenberger Park* 5301 E. St. Clair St. Northwestway Park 5253 W 62nd St. Washington Park** 2801 E 30 th St.

‘Strength/toning is Monday, Wednesday, and Friday. * ** Strength/toning with aerobics on Tuesdays and Thursdays. For more information, visit our web site at www.mchd.com, or visit one of the listed Indy Parks. Volunteers are needed. For more information call Corey Wilson at 221-3122 Come join us in the parks.

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On the Subject of Women’s Health The New Pap Smear - The ThinPrep Pap

By Heidi Arbona, M.D. In 1928 Dr. George Papanicolaou invented the pap smear in order to detect cancer of the cervix. By the 1950's the pap smear became a routine part of a woman’s gynecologic exam, and as a result, the death rate from cervical cancer has decreased by 70%! Today, the pap smear is used to detect ‘pre-cancerous’ cells on the cervix. A new type of pap smear, called the ThinPrep Pap Test, has been developed. In this test, cells from the cervix are collected, and placed m a liquid vial, rather than smeared on a microscope slide as in the conventional pap smear. A machine separates all the cells in the liquid, and places them on a slide in a thin layer. A trained professional then examines the cells to see if there are any abnormalities. Recently, a virus called the Human Papilloma Virus (HPV) has been linked to cervical cancer and abnormal pap smears. Ibis virus can infect anyone who has ever been sexually active. Fortunately, in many cases of HPV, the virus is harmless and causes no symptoms. But m certain cases the HPV infection causes genital warts. In other cases, the HPV infection may

cause changes in the cells of the cervix, which left untreated could progress to cervical cancer. There are two types of HPV infections: low- risk (non-cancer causing) and high-risk types (cancer causing). The ThinPrep Pap Test allows physicians to classify which type of HPV a patient has. This is useful information if any abnormal cells are detected on a patient’s pap smear. By knowing the type of HPV, a physician can recommerui the best treatment, therapy, or follow-up for the patient. By getting yearly pap smears, using condoms to prevent sexually transmitted infections, and not smoking cigarettes, women can significantly reduce their risk of getting cervical cancer. If detected early enough, pre-cancerous)lesions on the cervix are nearly 100% curable! Therefore, make it point to call your doctor and schedule an appointment today. Your health is worth it! Heidi Arbona M.D. is an obstetrician atui gynecologist with the Associates in Women‘s Health of Indianapolis. She is currently accepting new [xitientx by appointment. To learn more about Dr. Arbona or any ofthe Physicians at Women ’.v Hospital, just call our Women ’.v Health Resource Center at (M7) 872-1804.

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