Coronavirus (COVID-19) Update and Visitation Restrictions

Visitation restrictions are in effect at all Med Center Health hospitals and Cal Turner Rehab & Specialty Care.

See Med Center Health’s response to COVID-19 on our Coronavirus Update page.

The importance of movement

In this 90 Seconds to Better Life, Vice President of Physical Rehabilitation Jase Pinerola discusses the importance of staying active for strong bones and a healthy life. If you are thinking about starting an exercise program, be sure to discuss with your doctor what is right for you. [Video transcript]

Designing an Exercise Program

How to design an exercise program

Woman playing tennis.

Exercise is essential for maintaining your health. It can also improve your overall sense of well-being. Even low-to-moderate intensity activities, for as little as 30 minutes a day, can be beneficial. These activities may include:

  • Pleasure walking

  • Climbing stairs

  • Gardening

  • Yard work

  • Moderate-to-heavy housework

  • Dancing

  • Home exercise

However, more vigorous aerobic activities are best for improving the fitness of your heart and lungs. These are done several times a week for 30 to 60 minutes each time. Experts advise adults should do at least 150 minutes minuets of moderate-intensity, aerobic physical activity weekly for substantial health benefits. Regular, aerobic activity increases your capacity for exercise. It helps prevent heart diseases and even certain cancers. Aerobic exercise may also help to lower blood pressure.

These activities may include:

  • Brisk walking

  • Running

  • Swimming

  • Playing tennis

  • Cycling

  • Roller skating

  • Jumping rope

Experts advising doing 2 types of physical activity each week to achieve aerobic health and muscle-strengthening. In addition to aerobic activities, muscle-strengthening exercises should be done twice a week. They should include the major muscle groups. These are legs, hips, back, chest, arms, shoulders, and stomach. These activities may include:

  • Lifting weights

  • Using resistance bands

  • Doing push-ups

  • Yoga

  • Pilates

Benefits from regular exercise or physical activity

According to the American Heart Association, key benefits of physical activity include:

  • Improves blood circulation throughout your body

  • Keeps your weight under control

  • Improves your blood cholesterol levels

  • Prevents and manages high blood pressure

  • Prevents bone loss

  • Boosts your energy level

  • Releases tension

  • Improves your ability to fall asleep quickly and sleep well

  • Improves your self-image

  • Helps manage stress

  • Counters anxiety and depression

  • Improves thinking ability

  • Increases your enthusiasm and optimism

  • Increases your muscle strength

  • Increases endurance

A daily exercise program can provide a way for you to share an activity with your family and friends. At the same time, it helps you establish good heart-healthy habits. Daily exercise can help your child prevent conditions such as obesity, high blood pressure, high cholesterol, and poor lifestyle habits that lead to heart attack and stroke later in life. If you are an older adult, daily physical activity can help delay or prevent chronic illnesses and diseases linked to aging. This will help you maintain your quality of life and independence longer.

An older couple doing stretching exercises.

Med Center Health Vaccine Clinic Update

The Med Center Health Vaccine Clinic is now located in The Medical Center-WKU Health Sciences Complex located at 700 E. First Avenue on the campus of The Medical Center at Bowling Green. To schedule an appointment for the vaccine or booster shot, text the word COVID to 270-796-4400.

Learn more about the vaccine.

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