News

FLU SHOT TIME!

The Student Health Center is now taking walk-ins and appointments for seasonal flu shots. The shots are $10.00- payable by cash, credit, or check. Call 719.255.4444 today to make an appointment or walk in between 9:00am-4:00pm.

Please note, patients with appointments are our number one priority. If you choose to walk in you may have to wait a few minutes.

Exercise is Medicine

March: Getting Started with Exercise

Week 1: Getting started is the hardest part in exercise. If you’re struggling with it, try the "five minutes out, five minutes back"

plan. According to Richard Weil from

http://www.medicinenet.com/walking/article.htm, The “five minutes out, five minutes back plan” is just like it sounds, you walk out for five minutes, turn around, and walk back. If you feel ambitious, you can start with 10 minutes out, 10 minutes back, and off you go about your day!

Also, schedule exercise into your day and make it a priority. This will help increase your chances of being successful.

Source:

http://www.exerciseismedicine.org/documents/PublicActionGuideLQ.pdf

Week 2: (Guidelines for healthy adults under age 65 with no apparent chronic disease or condition) Choose cardiovascular activities you enjoy, such as swimming, biking, or playing basketball with friends to get your daily physical activity. If you need a variety of activities to stay motivated, combine a few that appeal to you. Physical activity can be accumulated through a variety of activities. Walking is a great way to do moderate-intensity physical activity. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.

Source:

http://www.exerciseismedicine.org/documents/PublicActionGuideLQ.pdf

Week 3: (Guidelines for healthy adults under age 65 with no apparent chronic disease or condition) Start with 10 to 15 minutes of cardiovascular exercise daily. Each week, add five minutes to your exercise routine until you reach 30 minutes of moderate-intensity for a minimum of five days per week.

Alternately, you may do 20 minutes of vigorous-intensity exercise three days per week. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary.

Source:

http://www.exerciseismedicine.org/documents/PublicActionGuideLQ.pdf

Week 4: (Guidelines for healthy adults under age 65 with no apparent chronic disease or condition) Incorporate strength training into your routine. Do eight to 10 strength-training exercises, with eight to 12 repetitions of each exercise, twice a week. This can be accomplished by using dumbbells, resistance bands or your own body weight. If you are unsure how to perform the exercises correctly, seek the advice of a staff member at the recreation center.

Source:

http://www.exerciseismedicine.org/documents/PublicActionGuideLQ.pdf