Stay Motivated To Move!

The temperature is dropping, it’s overcast or drizzling outside, and it’s dark by the time you leave work. So, how do you motivate yourself to get out there and exercise when there are plenty of excuses not to?

Here are a few suggestions to help you keep on track with a regular exercise program during the fall and winter months:

• Write down your reasons to exercise—Do you want to lose weight? Have more energy? Lower your cholesterol? Tone muscle? Whatever your reasons, write them down and post them in a visible spot that will remind you on a daily basis.
• Set a goal for yourself—Whether you want to be able to walk consistently for 30 minutes, run a 5K, or achieve a weight-lifting goal, give yourself something to work toward.
• Exercise with a friend—Statistics tell us that people who exercise with a friend are more successful at exercising consistently. Keep each other accountable!
• Timing is everything—Rearrange your schedule to make time for exercise in the morning, over lunch, or after work—whatever time of day you are most likely to stick to a regular schedule.

Walk to School Week
October 4-8, 2004

Calling all children, parents, teachers, and community leaders! Join millions of people around the globe for this annual energizing event that reminds us of the simple joy and benefit of walking to school. It also serves as an opportunity to focus on the importance of physical activity, safety, air quality and walkable communities that provide safe routes for children to get to school.

There are plenty of great reasons to walk to school, but only 10 percent of children nationwide walk to school regularly. Even among those kids living within a mile of their school, only 25 percent are regular walkers.

With obesity rates skyrocketing in Oregon, walking to school is an excellent way for children to get the Surgeon General’s recommended daily dose of exercise—just 30 minutes!

Great American Smokeout
November 18, 2004

Can you quit smoking for one day? Since 1977, this question has been asked on the third Thursday in November, and millions of Americans have responded by kicking their habit once and for all.

Research suggests that quitting smoking “cold turkey” is still the most effective way to quit. But we also know that smokers are
most successful when they have some means of support, such as nicotine-replacement products, counseling, support groups,
and the encouragement of friends and family. Since tobacco use remains the leading cause of preventable death and chronic disease, there are plenty of reasons to try.

For information on tobacco cessation resources and support programs at Salem Hospital, please call 503-561-5639.

Prescription for Pedestrian Safety

Kids are back to school, the days are getting shorter, and Halloween is in the air. Keep your family safe on the streets by following these important pedestrian tips:

• See and be seen: Wear bright colors or reflective clothing if you are walking near traffic at night. Carry a flashlight when walking in the dark. Drivers need to see you to avoid you.
• Cross only at crosswalks: Stay on the sidewalk and cross the street only at designated crosswalks and intersections. The majority of traffic-related injuries happen when people cross the street at places other than crosswalks.
• Look both ways: Before stepping into the street, stop. Look left, then right, then left again to make sure it is safe to cross. Remember to obey the traffic signals.