What is your secret to #AgingGracefully? In this short video, a few of our remarkable patients share their secret to living a full and meaningful life.
At the UAMS Donald W. Reynolds Institute on Aging, our focus is not adding years to life; rather, it’s adding life to years. Join us as we celebrate 20 years of #AgingGracefully. Visit http://aging.uams.edu/ and learn about our longevity program, memory center, house call program and more! #BetterStateOfHealth.
Exercise is Good Medicine
I have been an avid exerciser for most of my life. I love how a swim or a session at the UAMS Fitness Center makes me feel. Sometimes while exercising I get a bonus: an unexpected “ah ha” moment that provides clarity or a potential solution to some challenge that has come my way.
The science of exercise has also been a big part of my professional life. Long before I became a department chair at the University of New Mexico and then a dean here at UAMS, I began studying how exercise drives cellular adaptations. In an era of rising obesity and chronic disease, the more we know, the more we can help our patients. It has been gratifying to be involved in the pursuit of new knowledge that can vastly improve the quality of people’s lives.
Because of the work of researchers around the world, we now know many cellular mechanisms support the beneficial effects of fitness. We also know that exercise is a potent medicine. Fitness is important in its own right.
A number of scientific studies demonstrate an important benefit of fitness on mortality irrespective of body mass index (BMI). Indeed, striving for fitness appears to be more important in terms of reducing mortality than weight loss. Researchers reported in Nature Reviews Endocrinology a few years ago that this is particularly true for patients with overweight and class I obesity (BMI 30-35). Similarly, a meta-analysis reported in Progress in Cardiovascular Diseases concluded that “researchers, clinicians, and public health officials should focus on (physical activity) based interventions rather than weight loss driven approaches to reduce mortality risk.”
But what really defines “fitness?”
It’s true that fitness is generally associated with having a lower BMI and lower abdominal fat. Data clearly shows that being fit and lean is associated with improved markers for health such as having good cholesterol and glucose numbers, and the optimal health that comes with them.
Nonetheless, many studies on fitness point to the overriding importance of several key measures: your resting heart rate (RHR), your muscle mass and your muscle strength.
RHR is the number of beats your heart makes per minute while not exercising or exerting yourself. RHR varies from person to person and can be affected by many factors. You can learn more about RHR and how to determine yours on the American Heart Association (AHA) website.
RHR has been found to be an independent risk factor for mortality. It’s a good window on your heart health and can signal current or emerging health problems. We can improve our RHR through – no surprise here – exercise. Exercise really is “good medicine.”
If you would like to read more about the importance of muscle mass in reducing mortality, I recommend these articles in Underground Health Reporter, Science Daily, and the American Journal of Cardiology.
Kathy Flores- Staff Educator for Interventional Services
Seeking help from a personal trainer is a great tool for people who feel lost or intimidated when they come to a gym. Here at the UAMS Fitness Center, Kathy Flores has been working with trainer Cameron Alarcon to reach her goals. I asked them both some questions about their training sessions:
Kathy:
- Since you have started training with Cameron, what has been your favorite part?
My favorite part has been seeing results from my efforts. I am feeling stronger and seeing my body transform. It is a great feeling knowing that I am making a difference.
- Do you feel that meeting with a trainer has kept you more accountable?
Absolutely! If I went alone, I would not push myself the way I need to. I would make excuses for not doing my best or not go at all. If I had that drive, I wouldn’t need my trainer.
- Do you think that others would benefit from meeting with a trainer?
Yes, I think that others may do what I do when I went to the gym on my own. I would pick up a couple of weights, do the exercise incorrectly, walk on the treadmill for a few minutes and call it a day. I would be risking injury and wasting my time and energy.
- What improvements have you seen in your physical fitness other than weight loss?
I have seen an increase in my stamina and strength. I am feeling better, and I am seeing a more toned body shape emerging.
- Anything you would like to add about your training past or other things you would like to share about training with Cameron?
He knows what I need to do and what I am capable of doing. He encourages me when I think that I cannot go any further and gives me confidence to push myself. It makes me feel good to hear him say how well I am progressing, and makes me proud of my accomplishments. I am very happy that I made the decision to work with him!
Cameron:
- In working with Kathy, how do you feel she has best improved?
Kathy has improved both physically and mentally. She has newfound strength, endurance, and a better sense of confidence.
- The clients that you work with, do you think that having someone here waiting on them is just as important as them having a program to follow?
Having someone waiting on them definitely helps; it gives the client a sense of accountability.
- Safety is very important to you. What types of exercises do you think members would benefit from when meeting with a personal trainer to assure they are doing them properly?
A trainer can help with some of the more advanced free-weight exercises (barbell squats, deadlifts, et cetera), since the biggest barrier to someone starting out is lack of expertise.
- What injuries are the most common in people who come to you to train?
I get a lot of joint problems, mainly from bad form or previous athletic injuries.
- Tell us about your thoughts on training and a healthier life style. How do you relay to clients that it’s a journey and not a short trip to fitness?
Lifestyle changes do not happen overnight. Some failures will occur along the way, but that should not dissuade someone from trying.
Are you interested in learning more?
UAMS Fitness Center: (501) 526-2222
UAMS Fitness Center Email: fitnesscenter@uams.edu
Prepaid Legal Services and ID Theft Protection Added to Benefit Options
The University of Arkansas System has added two new voluntary benefit programs starting this month. These are available to all benefit-eligible employees, meaning those who are eligible to participate in the University’s medical insurance plan.
These benefits will not be payroll-deducted, but will be available on an individual pay basis at a large group discounted rate. These products and companies were selected via a thorough Request for Proposal process, allowing the University to select the most complete and competitive offerings in the market.
ID Watchdog was selected to offer complete identity theft protection. No one can prevent identity theft, which is why it’s important to find it fast and resolve any issues before it impacts you and your family’s life. Click HERE for details.
LegalShield was selected to offer prepaid legal services. As a LegalShield member you would have access to attorneys who can provide advice or assistance on a variety of personal legal issues. Click HERE for details.
Employees can enroll at any time of the year. The website links above include details about the plans, costs and enrollment instructions.
If you have questions about benefits, please contact Human Resources at (501) 686-5650 or email askhr@uams.edu.
SGT. Bradley Jones – UAMS police
Do you believe it is important for UAMS Police officers to be in good physical shape?
Yes, I do, and for several reasons!
One) You might not be aware of it, but there is a long-overlooked law which mandates fitness for all law enforcement officers. Officers must train to achieve high levels of fitness or they can be subject to severe penalties. The law requires a total commitment from every street officer in the nation to achieve a level of physical fitness conducive to their survival, especially taking into consideration that they may be called upon to run in foot pursuits, overcome suspect resistance, fight to maintain control of their duty weapons, attempt physical rescues, engage in close-quarter combat, and provide effective backup for fellow officers. This law requires mandatory compliance and is uncompromising. It does not allow for appeals, invoking the phrase: “survival of the fittest”.
Two) If a police officer is struggling to overcome a suspect who is resisting arrest or is having to desperately fight for his or her life, that officer needs all the strength, endurance, mobility and flexibility they can muster. Officers can maintain and improve these skills by participating in physical fitness, or they can allow them to deteriorate by failing to keep up with their fitness training and tactical skills. It is important that officers remember that at this very moment all over the nation there are people—in and out of prison—training as hard as they can in fitness and tactics in order to kill officers. The officer should always be fit for duty.
Three) Police officers who don’t work out and watch what they eat risk obesity, which is at an all-time high in the United States and can lead to health issues such as heart disease, stroke, high blood pressure, diabetes, some cancers, gallbladder disease, gallstones, osteoarthritis, gout, breathing problems and sleep apnea or asthma.
Personally, I work out at the gym with friends and family which helps keep accountability to the routine each week as well as makes it fun or puts a competitive nature to the fitness side of things. I love to take my two kids Lilium who is 15 and Elijah who is 11 bike riding on the weekends at Two Rivers Park or play some basketball on our basketball court in the backyard. The Kiddos and I like to run a lot of fun runs such as Warrior Dash, Gauntlet, Color Run, Glow Run, Jingle Bell Run, or Dragon Boat Racing which I have done with the Silver Monkeys running group that the kiddos and I are a part of. We did also run the Country Run which the kiddos and I did with some of our Department Employees here from UAMS which just adds to our comradery while building our fitness up as well. I have ADHD so hyper is just a part of my energy side and why not put that energy to good use with finding fun ways to use fitness via be with family or friends and staying healthy all at the same time.
Physical fitness boosts energy levels and mental clarity.
Physical fitness promotes a professional law enforcement image.
Physical fitness enhances faster response times and suspect apprehension by improving officer involvement with the officers endurance, mobility, strength and flexibility.
Physical fitness strengthens the officer to preform maneuvers that protect both themselves and the citizens they serve.
Chair Yoga
Chair Yoga is a relaxing way to relieve stress by combining flowing movements with gentle stretches and meditative breathing. It is a great way to strengthen body awareness and focus the mind – all from the seat of your chair.
Yoga may be an ancient practice, but it is also an ever-evolving one. For much of its existence, yoga was an oral tradition in India that was passed down from teacher to student, meaning that certain elements stayed the same, but teachers often left their mark in ways that expanded and changed the practice over time.
In the last few centuries, yogic wisdom has been put to paper – and video tape and computer screen, for that matter – and it has spread across the entire world. So even though we now have more extensive records of yogic teachings, the practice continues to evolve because so many more practitioners are learning its techniques, making yoga their own and spreading it to others.
Many of the recent forms of yoga that have emerged aim to make the practice accessible to more people – not just people who already possess a certain level of fitness or physical ability.
For example, Yin Yoga focuses on slower movements and longer holds for the postures, making the practice great for people who want to stretch, but don’t necessarily want to sweat. Restorative Yoga involves even longer holds and less movement. Props are used to hold the body in a passive stretch, but practitioners are encouraged to relax their muscles, allowing the stretch to happen with minimal effort. Aqua Yoga transforms some of the load-bearing stances of a more active yoga practice into low-impact, joint-friendly exercises. Curvy Yoga uses props, modifications and body-positivity to break down stereotypes about “who can do yoga.”
Chair Yoga is part of this relatively new array of accessible yoga. It is designed for yogis who have trouble getting up and down off the floor. The chair is a tool to essentially bring the floor up to you. Many of the poses are simply modifications of positions from other yoga traditions that have been altered so that the same stretch or effect can be achieved while seated in the chair. For example, the common yoga positions of “cat” and “cow” are traditionally performed while on the hands and knees, but the same freeing motion for the spine can be performed while seated in a chair.
In other poses, practitioners may be standing, and the chair aids with balance or reduces the weight-bearing intensity of the pose. The classic posture of “tree” is a good example. Yogis can work on improving their balance while the support of the chair remains close at hand if they need it. In “downward facing dog” at the chair, practitioners get the same stretch for the whole backside of the body, without having to be able to support so much of their body weight in their wrists.
As with any yoga practice, there are variations in Chair Yoga that allow room for the yogi to advance. Just because the practice is being performed with a chair doesn’t mean the practitioner can’t “feel the burn” if they want to.
Regardless of what kind of yoga practice you do, some things remain the same. Yoga helps you become more aware of your body and your breathing. It calms the mind and energizes the body while helping you feel more strong and flexible. It fosters an environment where you can practice focusing your attention and expand your perception of what is possible.
With so many options available, including Chair Yoga, it is now easier than ever to find the right yoga practice for you.
Amy Widner
RYT 200 yoga instructor
Writer in the Communications & Marketing Department at UAMS
Chair Yoga instructor in the Donald W. Reynold Institute on Aging Ottenheimer Therapy and Fitness Center at UAMS
Employees at the Northwest Regional campus Get Healthy
What are some examples of how you influence your employees to stay healthy?
The one thing I, as well as other leadership, try to do is remember that employees are at their best when they take care of themselves personally. Long hours sitting at the computer may look productive, or employees who rarely take vacation may look dedicated, but as humans this is likely not true. I believe that employees perform better when the standards are high but personal care is also encouraged. Encouraging breaks and healthy activities can be balanced with encouraging high performance.
Do you have any employees that really take a strong initiative in their activity level while at work?
There are several employees who commit to taking the stairs every day, rather than the elevator. Additionally, Dr. Holly Felix (COPH) a faculty member has a treadmill in her office to walk while she works.
As an office, one of the main things we do is encourage walking meetings. You can save your meeting notes on your phone and take them with you. I have found that walking usually stimulates the conversation, so walking meetings have been more productive. We are fortunate to have accessible sidewalks around our building.
What do you encourage your employees to do for themselves during the day?
We encourage employees to take breaks throughout the day. Employees can feel pressured to work, non-stop, throughout the day, even eating at their desk and working through lunch. We have communicated to employees that not only is it okay to take breaks, it is encouraged to walk away from your desk. Specifically, we tell employees to block out “walking” or break periods on their calendars so that their time away is not interrupted.
Additionally, some employees walk to lunch. There are a few lunch spots close to campus, and even though we don’t have great sidewalks to those restaurants, I still see people make the effort to walk!
Your PT program is an integral part of campus not only with their curriculum, but their addition to your employees support for health as well. Can you tell me more about their role?
I think that having PT is a great influence on the rest of the campus, I am very excited that this program is already so successful.
Tell me what you and Dr. McElfish have planned going forward you would like for the Northwest campus?
NW Campus has decided to participate in the Get Healthy UAMS initiative. A local committee has formed and we are starting with mapping out walking routes around campus, improving vending and market food options, and creating a breastfeeding friendly campus.
We are excited about this initiative and glad to have a local committee that will be actively setting goals for a healthier Northwest Regional Campus.
The Power of Meditation
Worry, anxiety, and stress can be more than distractions. Constantly replaying in your mind daily problems and fears can affect your mental and physical health.
By controlling your attention as you meditate, you begin to feel more relaxed and at peace. And this peacefulness usually lasts far beyond the meditation itself. So, when stress appears hours later, you have the means to redirect it.
Meditation allows you to become more awake and more purposeful about your actions. It teaches you how to respond, rather than react, to situations in your life.
Although meditation sounds simple, it takes discipline to remain still in body and mind. You have to block out the world around you and quiet your thoughts. You also need to practice at least 10 to 20 minutes a day to get the most out of your meditation.
Healthcare providers include meditation as part of the treatment for many conditions.
Among some of the benefits of meditation are:
- Lower blood pressure
- Decreased pain
- Improved function of the immune system
- Improved mood and brain function
There are a number of theories about how meditation may improve your physical and mental health. One theory is that it reduces activity of the sympathetic nervous system. This leads to a slower heart rate, lower blood pressure, slower breathing, and muscle relaxation.
Three categories
Meditation can be grouped into 3 categories:
- Mindfulness. This zeroes in on your thoughts and images as they appear to you.
- Concentrative. This focuses on your breathing, repeating a phrase or sound, or thinking about certain imagery.
- Transcendental. This develops a balance of your physical, mental, emotional, and spiritual sides.
For best results, try to meditate every day for 20 to 30 minutes.
Mindfulness meditation
In mindfulness meditation, you focus on an awareness of the present moment. You start with a single central point, such as your breath, and then expand to include thoughts, emotions, and sensations. Here are some tips to keep in mind when you meditate:
- Find a quiet place with few distractions. Sit in a chair or on the floor.
- Become aware of your breathing and focus on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall and the air enter your nostrils and leave your mouth.
- Watch every thought come and go. When thoughts come up, don’t hold them back. Simply note them and return to your breathing.
- As the time comes to a close, sit for 1 or 2 minutes, becoming aware of where you are. Get up slowly.
Moving meditation
Fitting an extra 20 to 30 minutes of meditation into your already busy day may be hard. An alternative is to try a form of exercise that combines fitness with meditation. Yoga, for instance, focuses on breathing, movement, and posture to help you relax and control stress. Tai chi is a form of meditation that combines slow, gentle movements, and deep breathing. Some people do a walking meditation. With this method, you slow down your walk so that you can focus on your steps and the movement of your legs and feet.
For more about mindfulness training and stress relief options here at UAMS check out these links!
Pamela Royal
From the Capitol City Classic 10k and 1 mile fun run we ran in April. My husband, Kijana Royal, Sr., myself and my son Kijana “KJ” Royal, II, all ran the 10k. My little ones, Christian, Parker and Payton, all ran the 1 mile fun run.
How long have you been at UAMS and what is your official role here?
I began working at UAMS in the neonatal intensive care unit in April 2013, as a staff RN III. I am currently an RN IV clinical expert and serve in the charge/acuity nurse role and as a staff RN.
Pam, you are very active, please tell us more about yourself and the programs you and your husband have started.
My husband, Kijana Royal, Sr. and I are both Little Rock natives. We’ve been married for 20 years and have six children, (including our 9-year old who passed away nine years ago). Both of us became inactive for some time when we were dealing with a chronically ill child and other small children. In 2009, due to an increased risk for diabetes, I realized I needed make some changes regarding my health. I began running with the Couch to 5k program. My husband followed the same program soon after I did. Over the last seven years, we’ve run many half-marathons, 10ks and 5ks, many to support local charities. Every other even year, my best friend and I run the Disney Princess Half Marathon in memory of my angel princess Taylor (my daughter who passed away in 2008). In the last three years, we’ve incorporated strength training into our fitness routine. We have had many ups and downs and staying consistent is challenging at times with such a busy lifestyle. Often times, changing the routine and trying something new helps with rejuvenating our motivation to stay engaged in physical activity. Next week, I will be attending my first boot camp, which will last five weeks!
While I have not started any programs, I was/am a run coordinator for the Black Girls Run! Little Rock Sherwood/North Little Rock group. Black Girls Run! is a national initiative to help motivate women of color (although not exclusive) to get active and reduce disease risk. There are several running groups in the Metro Little Rock, North Little Rock and surrounding areas and women volunteer to coordinate the efforts. The Sherwood/North Little Rock group has taken a break but is set to resume soon. My husband, Kijana Royal, Sr., was instrumental in bringing Black Men Run to the Little Rock area. He has recently transitioned out of that role and functions as a member. Black Men Run also promotes an active and healthy lifestyle and reducing health risks for African-American men (but is open to anyone). Both Black Men Run and Black Girls Run are free programs.
My husband and I have been active with the Little Rock Marathon training group when preparing for the Little Rock Marathon races. This is a free program for those interested in a structured training who wish to run any of the Little Rock Marathon.
What age groups do you target or they open to all?
Most of the running groups in which we participate are open to those 18 and older, but there are times that parents will bring their children and have them run/walk with them for physical activity. We have involved our children in several local races and run as a family to support local charities.
What is a good way for UAMS employees to get into contact with your programs if they are interested?
- The Little Rock Marathon training program
- Black Girls Run and Facebook page.
- Black Men Run and Facebook page.
What is your best advice for someone starting out in this type of training?
Get clearance from your physician. Go slow! Be sure to get fitted for shoes. Go slow! Listen to your body! Programs like Couch to 5k and other walk to run progression programs are great to get started. When lifting, start slow and progress. Keep a journal of your progress and activity. Track your diet. Much of our health is centered on what we eat. That’s a struggle for most of us! It truly is the battle of the bulge!
Should novice runners try to go it alone, or do you think they would fare better with a partner or group to be held accountable to?
When I began, I did it alone. I’ve found it much easier to stay committed with an accountability partner. It also helps make the time more enjoyable for longer distance runs. Running partners and groups are great at helping you increase your goals and at motivating people to keep going.
What has been the biggest challenge for you and your husband since starting your programs?
Our biggest challenge with remaining consistent has been family and work commitments. With the number of children we have, our schedules are very busy. We have both balanced church, home, work and school and -at times- not very well. Unfortunately, one of the first things to be neglected is physical activity. It’s a constant struggle, but we are learning and having to remind each other that taking care of ourselves is just as important as taking care of everyone else.
Any special items that you use while training to help you and your family and friends stay accountable and safe?
We both utilize activity trackers and health/fitness apps (Fitbit, Garmin Connect, MyFitness Pal, etc.) for accountability. Our Garmin run watches also have a live track feature that allows us to send live GPS data to each other so our whereabouts are known to each other.This safety feature gives peace of mind to us both.
Read the article featuring Pamela Royal in the Arkansas Democratic Gazette.
Unexpected Benefit from Challenges Limiting Usual Exercise
An interview with Sally S. Fitts, Ph.D., Research Associate, Department of Family and Preventive Medicine
- Sally, how did you find out your bone density was low? Can you tell us what that means?
I was previously told I have osteopenia, which is a common condition among women older than 50. Osteopenia means bone density is below normal, but not low enough for a diagnosis of osteoporosis.My physician ordered a DEXA scan to monitor my bone density. DEXA is a painless scan that usually focuses on the hip and spine, and helps doctors assess the risk of bone fracture. - What were some suggestions made by your physician?
My physician recommended calcium and vitamin D supplements, but I knew I needed alternative forms of exercise because months of being unable to walk before and after knee surgery would further decrease my bone density. - How do you stay motivated to be physically active?
I am motivated to keep an exercise routine to feel good and have fun. There are many health benefits of physical exercise, including prevention of osteoporosis. Strength training has been shown to prevent osteoporosis-related fractures by preventing bone loss.I’ve always enjoyed aerobic physical activities like walking, swimming laps, and using dumbbells for upper body strength. Hiking is my favorite recreation. I use a technique called “habit stacking” to start a new habit. For example, I make myself earn a swim, a habit I enjoy, by first doing a new habit like weight training. - During your workout, how much weight do you use and what types of exercises are you doing?
I do only lower body weight training at the gym, using light weights so the first 10 reps are easy, then I do 20 reps. When increasing weight, I start with only 10 reps then increase reps gradually. I’ve worked up to 20-30 minutes per session, two or three times weekly.
- Where did you get your workout routine?
My exercise routine and recreation were challenged twice in 2016 — by knee surgery in the spring and by pneumonia that led to asthma in the fall. I did weight training in physical therapy before and after knee surgery, and continue similar exercises at the gym. When I was unable to do any aerobic exercise, I tried weight training instead of my usual physical exercise. - What can you do with your new-found strength?
I can now climb taller steps with no knee pain, and I have less fear of injury from a fall. - What impact has weight training had on you other than better bone density?
I’m very encouraged to continue weight training now I know that such a small change made a measurable improvement in my bone density, even while health challenges limited my usual physical activities. Muscle mass also declines with normal aging, so I know weight training will help me maintain it or slow the decline.