Being active helps you to be healthy. Wellness is, after all, more than just avoiding illness. The goal is to find within ourselves a physical, mental and emotional well-being.

We all make lifestyle choices—every day—that affect our overall health. We’ve heard how computers and TVs encourage sedentary living, while our super-sized fast-food society offers up poor nutritional choices that increase our risk for heart disease, diabetes and other debilitating conditions. The experts are unanimous about the importance of physical activity and nutrition for heart health and general well-being.

So start today. Be more active. Take personal responsibility for making the lifestyle choices and preventive self-care decisions that improve the quality of your life.

Through regular exercise and activity, such as walking or biking or swimming, you raise your metabolic rate and burn more calories—even when at rest. This effect can last up to 12 hours after exercising!

Because you should exercise regularly (one of those lifestyle choices we were talking about), it’s important to choose an activity you enjoy. Our region offers excellent opportunities for gardening, walking, running, hiking, biking, boating, swimming and playing sports with friends and family.

Learn more

• Risks of Physical Inactivity
• Healthy Lifestyles for Children
• Centers for Disease Control and Prevention

Whichever exercise you choose, be sensitive to your limits. Start slowly and work up to a more active lifestyle. Consider the kind of condition you are in and the energy you will need to get through the day safely. Then arrange your activity accordingly. Pace yourself. Eat to give yourself energy. Wear protective gear when appropriate. Stretch daily. Exercise daily. Live well. Have fun.

Tips for Getting Fit

Dave Dery, Salem Hospital’s manager of Occupational Medicine, suggests these tips as you begin your journey to getting and staying fit:

• If you have an existing medical condition, be sure to consult your physician before starting an exercise program.
• Keep your goals realistic, given your current fitness level and the amount of activity you want to engage in. Small steps toward fitness are best.
• Wear the proper attire when exercising, including shoes with the proper support for the activity. Also, be sure to dress appropriately for the weather.
• Stretch daily (see side bar).
• Drink lots of water (six to eight cups per day). The more active you are, the more you should drink. In hot weather, hydrate frequently.
• For heart health, gradually work up to 30 – 60 minutes of daily cardio exercise, such as brisk walking at a conversational pace.
• Manage your blood pressure and cholesterol by avoiding foods that are high in salt and fat.
• Eat breakfast. Eat a variety of foods throughout the day. And eat at least five servings of fruits and vegetables every day.
• Avoid alcohol and tobacco.

Learn More

• Exercise: The Right Program and the Right Preparation
• Facts About Children and Exercise

Stretch Yourself

Stretching releases tension and loosens muscles while increasing flexibility and balance.

If you have a history of foot, knee or back problems, stretching can make movement easier and can remind you of your limits. Feel the stretch in the muscle, but don’t stretch to the point of pain.

• Warm up doing some sort of simple exercise, like walking in place, for about five minutes prior to pre-workout stretching.
• Stretch before and after you work out to loosen the muscles and develop greater flexibility. This helps you avoid injury and soreness after exercise.
• Hold each stretch for 30 seconds. Don’t bounce, as you may have been instructed in the past.
• Repeat each stretch three times, going a little farther each time but still stopping short of pain.

Willamette Valley Road Runners
Variety of distances and pace groups. Group runs Saturdays 7:00 a.m. and Sundays 8:00 a.m. Meet at Governor’s Cup Coffee House, 495 Court St., Salem. More Information.

Volkswalk
There are a number of Volkswalks in Marion and Polk Counties. For maps and a list of local routes, stop by Gallagher Fitness Resources at 233 Commercial St. SE in downtown Salem.

Salem Bicycle Club
Cyclists of all abilities welcome. Weekly rides and special events. More Information.

Merry Cranksters
Mountain Bike Club of Salem. All levels from beginning to expert welcome. More Information.

Olinger Pool
Open all year. 1310 A St. NE, Salem.
503-588-6332

Walker Pool
Open June 23 – Sept. 2. 1075 8th St. NW, Salem. 503-588-6334

Dallas Aquatic Center
Teams, lessons and recreation for the whole family. 1005 SE LaCreole Drive, Dallas.
503-623-9715

YWCA of Salem
Lessons, open swim and fitness classes. 768 State St. 503-581-9922 ext. 108

YMCA of Salem
Lessons, open swim and fitness classes. 299 Cottage St. NE. 503-370-9146

Marion Skate Park
Features a skate bowl and “streetscape” for skateboarders.
Corner of Marion and Commercial Streets, downtown Salem.

Carlson Skate Park
Skateboarding, biking and inline skating for all ages. 19,000 square feet of ramps, grinds and cement runs. 930 Chemawa Road, Keizer.

Boys and Girls Clubs
With many locations throughout Marion and Polk Counties, Boys and Girls Clubs offer a safe, positive environment and excellent programs throughout the summer, including sports, health and fitness, cultural education, arts, games and training. More Information.

Salem Senior Center Activities
Walking and hiking groups, introduction to massage therapy, jazz and tap dancing classes and more. 503-588-6303

Oregon Disability Sports
Sponsors a variety of recreation and sports activities for people with disabilities of all ages. 800-869-8180

City of Salem Summer Camps and Classes
Tennis, hip-hop, karate, ballet, swimming, soccer, cheerleading and much more.
503-588-6261

Riverfront Park
Just a short walk from downtown Salem, Riverfront Park skirts the Willamette River. Paths are mainly concrete with some blacktop, and they are lit at night. The loop around the perimeter of the park is approx. 1.1 miles.

Bush Park
Located on Mission Street, a short walk from Salem Hospital.
Bush Park has several walking and running trails. There are several small hills, with steep or easy-access trails.

Minto-Brown Park
A large, protected park in a farming area on River Road South.
Has both blacktop and barkdust trails that loop through over 12 miles of woods and farmland along the east bank of the
Willamette River.

Silver Creek Falls State Park
Oregon’s largest state park is a favorite spot for walkers, bikers, trail runners, hikers and naturalists. Routes and distances vary. Pick up a map at park headquarters. Located about 1/2-hour east of Salem off of Hwy. 22.

Dallas City Park
Features towering trees, nature trails, suspension bridge, gardens, picnic sites and playground areas. 631 Park St., Dallas.

Wallace Marine Park
Trails, baseball fields, soccer fields and boat access to the Willamette River. Off Wallace Rd. on Glen Creek, West Salem.

Willamette Mission State Park
Features miles of walking, biking and equestrian trails spotted with native birds, plants, wildlife and historic monuments. 10991 Wheatland Rd. NE, Gervais.

Holman State Wayside Park
Features walking and cycling trails and picnic areas along the Willamette River. Located four miles west of Salem on Hwy. 22.

Sarah Helmick State Recreation Site
Bird watching, walking trails, fishing, wildlife and waterways. Located six miles west of Monmouth on Hwy. 99W.

Keizer Iris Festival (5K & 1 mile Mayor’s Walk)
May 22, 2004
Event starts: 9:30 am
More Information.

Old-Time 4th of July
10-K Run and 3K Walk/Run
Event starts: 9:00 am
Stayton Community Center, Stayton OR
For information: 503-769-4544.

32nd Annual Mini-Marathon Run & Walk
July 4, 2004
Monmouth City Hall Event starts: 1:00pm
For information: 503-838-1141

Easter Seals/Invacare Wheelchair Sports Camp
July 11, 2004
Portland, Oregon
1-800-869-8180 (Oregon Disability Sports)
More Information.

Walk or Run for the Arts (5K)
July 17, 2004
Event starts: 7:45 am
Bush's Pasture Park, Salem OR
For information: 503-365-4198

Super X Duathlon & Trail Run
The Flying M Ranch, Yamhill, Oregon
August 1, 2004
Event starts: 10:00 am
More Information.

Homer’s Classic
2 mile walk & run, 10K run
August 7, 2004
Event starts: 8:30 am
Silverton High School, Silverton
503-845-1801

Oktoberfest 10 mile/10K & Volkswalk
September 18, 2004
Event starts: 9:00 am
Humpert Park & City Hall, Mt. Angel
More Information.

4th Annual S3C Fall Classic Triathlon & Duathlon
September 19, 2004
Spinnaker Lake, Salem
More Information.

World Beat Festival
June 26-27
Riverfront Park, Salem
More Information.

Spring/Summer Classes offered by Salem Hospital
and West Valley Hospital
Check out our class schedule now.