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COVID-19 CORONAVIRUS INFORMATION & UPDATES Subscribe to our blog. During the coronavirus (COVID-19) outbreak, the UVM Medical Center is committed to keeping our community safe and informed while providing the highest quality care for our patients. Here you will find the latest information and guidance from our experts to help you stay healthy.

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Official account of The University of Vermont Medical Center. Set your 2020 healthy resolution at https://generator.justonesmallthing.org/

TLDR: Walking is enough. _________________________

TLDR: Walking is enough.
_________________________________________

“My advice is: Go for a walk, period. Maybe you start off with just five minutes, and build up to 20 minutes, and go from there, but just start walking.”

Aerobic activities can:

👟 Strengthen your heart
👟 Increase blood circulation
👟 Increase oxygen and nutrient delivery to your organs
👟 Increase lung function
👟 Lower blood pressure
👟 Reduce body fat
👟 Improve blood sugar
👟 Improve cholesterol
👟 Improved mental health

Aerobic exercise, like walking, stabilizes your blood sugar, which can improve mental alertness and awareness. It is also well known to help with sleep, anxiousness and depression.

There’s a lot of talk about getting 10,000 steps per day, but “some people might only be averaging 2,000 steps a day right now, and that’s okay,” says Dr. Sikule. She advises patients who are new to fitness walking to take a different approach:

👟 Determine your baseline by recording your daily step count.
👟 Set your first goal at 10 percent above your baseline.
👟 After 30 days, try to increase your activity another 10 percent each week.

“Try to have some fun with it, and don’t be discouraged if you don’t quite meet your goals,” says Dr. Sikule. “Just keep walking, one step at a time.”

How to Start a New Walking Routine
👟 Walk with others.
👟 Ask family members, friends and coworkers to join you. Set goals together.
👟 Join a walking group or club.
👟 Set a goal to take part in an organized fitness walk.
👟 Walk a dog every day.
👟 Plan family outings around walks together. 👟 Being physically active with kids sets an example they’ll follow as they grow older.
Schedule walks on your daily calendar.
👟 Instead of watching TV or going out to eat, go out for a walk.
👟 At work, get up and move around once an hour.
👟 When possible, walk to the grocery store, doctor appointments, work, school or shopping. You could walk a lap around the grocery store before you start shopping.
👟 Park your car farther away than normal from your destination.
👟 Walk around your neighborhood or around a park.
👟 Walk during TV commercials.

“Because my family has a history of high blood p

“Because my family has a history of high blood pressure, I made the decision to switch to a plant-based diet more than 12 years ago. At first, it was pretty challenging driving past all of my favorite fast food stops on the way home after work, but after discovering a noticeable drop in my blood pressure a few months later, I haven’t even considered going back.”

Keegan Albaugh from @dadguild is committed to nutrition and wellbeing during Men’s Health Month.

Nutrition is a big part of your health. Foods high in fat and cholesterol cause blockages in your heart and arteries. And those blockages can trigger heart attacks and high blood pressure. When picking your next meal, go green; plant-based fats can help clear out animal-based cholesterol in your heart and arteries. Dr. Gary Gilmond says a daily fish oil pill rich in omega 3s is a good idea, too. But, if you’re pairing your greens with meats, “pick things that walk on two legs, not four” says Dr. Gilmond. Fish is also an excellent choice.

Get more tips for men’s health at https://www.uvmhealth.org/coronavirus/staying-healthy/hey-man-these-small-changes-have-a-big-impact-your-health

The COVID-19 vaccine is free. To find a convenient

The COVID-19 vaccine is free. To find a convenient place offering COVID-19 vaccinations:

• Go to vaccines.gov

• Text your ZIP code to 438829

• Call 1-800-232-0233

#spreadfactsnotCOVID19

No. The COVID-19 vaccines cannot change your DNA – they never enter the cell’s nucleus where our DNA resides. According to the CDC, mRNA vaccines or “messenger RNA vaccines” such as the Pfizer and Moderna vaccines, teach our cells how to make a harmless protein that activates an immune response inside our bodies. Our cells then get rid of the mRNA soon after the body learns to make the protein. Similarly, the Johnson & Johnson vaccine uses a disabled adenovirus (a common virus that causes a range of illnesses) to teach our cells how to fight the COVID-19 virus. It cannot make you sick or change your DNA. #spreadfactsnotCOVID19

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