It is Time to Get Active

The warm spring weather is upon us which often times inspires us to become more active. An active lifestyle can lower your risk of early death from a variety of causes. Now is a wonderful time to start an exercise program. Below you will find some helpful tips for starting an exercise program and some ways to avoid injury.

Start slowly if you have not been physically active for a long time. Talk to your doctor before you begin any physical activity if you:

• Have heart disease, had a stroke, or are at high risk for these diseases.
• Have diabetes or are at high risk for diabetes.
• Are obese (body mass index of 30 or greater).
• Have an injury or disability.
• Are pregnant.

Ways to Prevent Injury:

• Use safety equipment. For example, wear a helmet for bike riding or supportive shoes for walking or jogging.
• Start every workout with a warm-up. Spend 5 to 10 minutes doing some easy stretches and movement, progressing to a brisk walk. Do the same thing when you are done working out until your heart rate returns to normal.
• Drink plenty of fluids when you are physically active, even if you are not thirsty.
• Always bend forward from the hips, not the waist. If you keep your back straight, you are probably bending the right way. If your back "humps," that is probably wrong.
• Stop being active if you feel very out of breath, dizzy, nauseous, or have pain. If your chest feels tight or painful, you feel faint, or have trouble breathing, stop the activity right away and talk to your doctor.

Physical Therapists are experts in movement and physical activity. Your physical therapist can help you to design a safe and beneficial exercise program tailored to address your specific needs. If you would like to find out more you can contact Legacy Physical Therapy at 636-225-3649.

April is Sexual Assault Awareness Month

Sexual violence refers to sexual activity where consent is not obtained or freely given. Anyone can experience sexual violence, but most victims are female. The person responsible for the violence is typically male and is usually someone known to the victim. The person can be, but is not limited to, a friend, coworker, neighbor, or family member.

There are many types of sexual violence. Not all include physical contact between the victim and the perpetrator (person who harms someone else). Examples include sexual harassment, threats, intimidation, peeping, and taking nude photos. Other sexual violence, including unwanted touching and rape, does include physical contact.

Sexual violence is a significant problem in the United States. Here are some of the statistics from the CDC:

• Among high school students surveyed nationwide, about 8% reported having been forced to have sex.
• An estimated 20% to 25% of college women in the United States experience attempted or complete rape during their college career.
• In the United States, 1 in 6 women and 1 in 33 men reported experiencing an attempted or completed rape at some time in their lives.
  

These numbers underestimate the problem. Many cases are not reported because victims are afraid to tell the police, friends, or family about the abuse.

Sexual violence can impact health in many ways. Victims are at risk for long-term health problems that may include: chronic pain, headaches, stomach
problems, and sexually transmitted diseases. Victims of sexual violence often seek physical therapy treatment for their pain symptoms. Sexual violence is also linked to negative health behaviors. For example, victims are more likely to smoke, abuse
alcohol, use drugs, and engage in risky sexual activity

Every Step Counts is a local organization created to promote the positive messages of life after abuse and celebrate the lives of survivors as they move from victim to victory! At Every Step Counts they believe in making a difference in communities across the country through fun and innovative programs and services that benefit and make a lasting impact on the lives of survivors.

IOn Saturday April 11th, Every Step Counts Organization presents "Walk In Her Shoes - Designer Shoe Fashion and Trunk Show 2009" - a unique shoe fashion show to raise awareness and funds for organizations working to end violent acts against women and children.
DATE: April 11, 2009
VENUE: Mildred Bastian Centre for Performing Arts Theatre
Forest Park Community College, 5600 Oakland Ave, St. Louis, Missouri
Doors Open: Noon Show Time: 1:00pm

TICKETS ARE AVAILABLE FROM:
St. Louis Community College - Forest Park Rm F326 and Tabu Boutique 6167 Delmar Blvd. St. Louis, Missouri 63112 For more information, call (314) 531-SHOE (7463)