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ORA Health Tips

Wade on the Trail with his dog

Get a jump on a full year’s good health by climbing off the couch and on a trail, in a pool or around the block. Physical activity now can help you avoid catching a spring cold in the months ahead.

Is it possible to move your body and generate better overall health this spring? Absolutely! Exercise helps your immune system fight off simple bacterial and viral infections, along with many other benefits.

Exercising 3-5 days a week at the pace of a vigorous walk can help reduce the risk for contracting germs that cause a suppressed immune system. Try these suggestions for an indoor workout … or step outside in the warming QC weather!

Options to consider

Swim
Swimming is a low impact exercise that is easy on the joints and an awesome reliever of stress. Check Two Rivers YMCA, Rock Island Fitness Center, Bettendorf Life Fitness Center and the Scott County Family Y for classes and swim times.

Spin/Cycling Class
Spinning is not just for cyclists. Learn why ORA orthopedic surgeon Dr. Andrew Bries recommends cycling as part of an overall fitness plan! Make sure to ask your instructor to help get you set up on your bike. Proper fit can help prevent injuries and joint soreness.

Train to run a 5K
5K training programs are popular because you start small, with a gentle and gradual introduction to getting your body moving again, called interval-load training.

You can also try “trekking” on a treadmill: walk/jog 3 minutes, run for 30 seconds, walk/jog for 2 minutes, increase incline to 5% for 3 minutes, repeat circuit for 30 minutes.

Moline’s Bill Carlough lifts more weight than Superman! A whole lot less will fire up your immune system.

Lift Weights
On average, adults who do resistance training have stronger bones and muscles, and remain more flexible over time than adults who do only do low impact training. But proper lifting is key. It can help increase metabolism and fire up those immunity-boosting endorphins!

At-home weights workouts

Don’t have an expensive home-gym or weight set? No problem, use your body weight at home:

  • 25 air squats
  • 20 lunges
  • 15 burpees
  • 10 push ups
  • 5 planks for 30 seconds

Repeat circuit 5 times for an awesome 20 minute workout!

Is it possible to move your body and generate better overall health this spring? Absolutely! Exercise helps your immune system fight off simple bacterial and viral infections, along with many other benefits.

Exercising 3-5 days a week at the pace of a vigorous walk can help reduce the risk for contracting germs that cause a suppressed immune system. Try these suggestions for an indoor workout … or step outside in the warming QC weather!

Options to consider

Swim
Swimming is a low impact exercise that is easy on the joints and an awesome reliever of stress. Check Two Rivers YMCA, Rock Island Fitness Center, Bettendorf Life Fitness Center and the Scott County Family Y for classes and swim times.

Spin/Cycling Class
Spinning is not just for cyclists. Learn why ORA orthopedic surgeon Dr. Andrew Bries recommends cycling as part of an overall fitness plan! Make sure to ask your instructor to help get you set up on your bike. Proper fit can help prevent injuries and joint soreness.

Train to run a 5K
5K training programs are popular because you start small, with a gentle and gradual introduction to getting your body moving again, called interval-load training.

You can also try “trekking” on a treadmill: walk/jog 3 minutes, run for 30 seconds, walk/jog for 2 minutes, increase incline to 5% for 3 minutes, repeat circuit for 30 minutes.

Moline’s Bill Carlough lifts more weight than Superman! A whole lot less will fire up your immune system.

Lift Weights
On average, adults who do resistance training have stronger bones and muscles, and remain more flexible over time than adults who do only do low impact training. But proper lifting is key. It can help increase metabolism and fire up those immunity-boosting endorphins!

At-home weights workouts

Don’t have an expensive home-gym or weight set? No problem, use your body weight at home:

  • 25 air squats
  • 20 lunges
  • 15 burpees
  • 10 push ups
  • 5 planks for 30 seconds

Repeat circuit 5 times for an awesome 20 minute workout!