Get some exercise - and valuable health tips while you’re at it

I like to read some of the senior center newsletters to find out what programs they have to offer. When I read the Sandwich Center for Active Living June newsletter, I saw a new Walk with A Doc program that piqued my interest. It drew me in because it advertised a short presentation about a health topic, followed by a walk.

While I’m always interested in health topics and I do enjoy walking, the idea of joining a new walking group can be unnerving since I don’t know if I will be able to keep pace with the walkers.

My fears were unfounded. I was among the seven participants who met in the lobby of the center in early July as Kara Huston, MD, DipABLM, a Cape Cod Healthcare emergency and urgent care physician, welcomed us and then explained the components of the program. The health topic of the day was about sleep and how to manage it when you can’t get those 40 winks due to insomnia, worry or other challenges.

After Dr. Huston’s presentation and she answered a couple of questions, we were out the door for a walk.

I easily fell into step with the group enjoying the comfort of a cool day under a cloudy sky and a brief sprinkle of rain. The pace was leisurely and comfortable, which provided the opportunity for some great conversation with others. We took a few laps around the expansive new center, walking for about 45 minutes, and then we were done.

The Focus of the Program

The Walk with a Doc program at the Sandwich center began in May and is held on the first Monday of each month. (Note: In September, the walk will take place on the second Monday, due to the Labor Day holiday.)

“The program is focused on the six pillars of lifestyle medicine which are: nutrition, movement, mindfulness, sleep, social connection and avoiding risky substance use,” said Dr. Huston, who is certified in lifestyle medicine.

Pictured left to right: Paul Casavant; Patricia Casavant; Kara Huston, MD; Nancy Crossman and Daryl Crossman

“I am happy to talk about whatever topic anyone wants to talk about,” she said. “If participants have other topics they want to discuss, we can talk about it that day or the next time we meet, if I need to do research about it. My goal is to help people, so I am open to any questions for feedback.”

Walk with a Doc is an international program that was started in 2005 by David Sabgir, MD, a cardiologist in Columbus, Ohio who wanted to effect change in his patients that was difficult to do in a clinical environment, so he invited them to go for a walk in a local park. His program grew from there.

Participants, too, said they enjoyed talking with Dr. Huston.

“I like being able to ask Dr. Huston questions, especially ones I may not think about at an annual checkup,” said Patricia Casavant. “She is very easy to talk to and we get to exercise at the same time.”

“Her talk at the beginning is very helpful, relatable and very informative,” said Daryl Crossman. “I like that I can walk at my own pace so even someone like me who is not a walker, gets something out of it. I actually enjoy the exercise, and I look forward to the first Monday of every month.”

His wife also benefits from the program.

“We have really enjoyed the monthly Walk with a Doc program with Dr. Huston,” said Nancy Crossman. “Her short talks at the beginning are topics that are of value to all of us. The walk is very inclusive since you can walk at your own pace. I walked with someone in the group who informed me about other programs at the center and I now attend one of them. The program also helps us stay connected with old friends and meet new ones!”

The Blending of a Program and a Mission

“When Dr. Huston met with me about starting the Walk with a Doc program in Sandwich I thought right away that this program would mesh with the mission of our building,” said Susan Marancik, Council on Aging senior and community services director. “The building is more than a senior center; it is a hybrid community building for all ages. Our mission is to provide the community with a vibrant environment for learning, wellness, creativity, and social connection through programs that support a healthy and vital lifestyle which includes educational, wellness, cultural and recreational opportunities for all ages. Everything Dr. Huston talked about fits our mission.”

Tips for Better Sleep

Here are some tips Dr. Huston mentioned to deal with inability to sleep:

• Identify if there is an underlying medical problem such as obstructive sleep apnea, restless leg syndrome, urinary frequency from prostate enlargement, sleep disorders, ect.
• Anyone with sleep dysfunction should optimize their sleep hygiene, including but not limited to keeping a regular sleep schedule in terms of bedtime and wake up time, instituting a calming bedtime routine, avoiding bright lights and screens at least 30 minutes before bed, exercising regularly, sleeping in a cold dark quiet room, avoiding alcohol, nicotine, and caffeine particularly in the evening.
• The gold standard for treating chronic insomnia not related to an underlying medical condition is cognitive behavioral therapy, since the way we think about sleep has a major impact on how we sleep.
• If the issue is severe and/or not improving medication management may be considered in conjunction with your primary care physician or a sleep specialist.