INstride - July 2014

07 14

LiFE ON THE GO

Brown County math teacher runs triathlons for health

Do-Si-Do for Your Heart Bedford square dancers smile and sweat

Giving Fitness Voice

Bloomington man runs first half marathon at 68

Ready and healthy for school.

The American Academy of Pediatrics recommends yearly comprehensive physical exams for all kids. Now is the time to make sure your child’s vaccinations are up-to-date and he’s ready for school. And, for middle and high school athletes, your yearly exam will include everything you need for sports participation at school.

Call now to schedule your child’s well visit before the start of the fall semester.

5 convenient locations in south central Indiana: 1614 W. 25th St., Bedford | 812.277.0118 651 S. Clarizz Blvd., Bloomington | 812.333.2304 350 S. Landmark Ave., Bloomington | 812.335.2434 4935 W. Arlington Rd., Bloomington | 812.353.3800 1949 Hospital Dr., Martinsville | 765.342.0539

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© 2014 IU Health 06/14

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07 14 FEATURES

L E A R N

H E A L

L I V E

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COVER STORY

Life on the Go

Brown County math teacher runs triathlons for health

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DEPARTMENTS

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Editor’s Letter INS green sage

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Health Chat Men’s health

11 Fresh Picks Corn

16 Go Gadgets Lebert Equalizer Bars

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Giving Fitness Voice Bloomington man runs first half marathon at 68

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Do-Si-Do for Your Heart

Bedford square dancers smile and sweat

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What is Community Health?

Calendar

20 Spotted Photos of fitness in action

ACHIEVE Community Spotlight

July Health Chat Suffer from lower back pain? Join us for a myINstride and HTO health chat with Ty Childers, a physical therapist with IU Health Rehabilitation and Sports Medicine Center, on Tuesday, July 15 at 11 a.m. at HeraldTimesOnline.com/livediscussion. Childers is trained in the McKenzie method which centers on treating and preventing back pain.

stride Editorial director: Bob Zaltsberg Production & copy editor: Kathryn S. Gardiner Photo director: David Snodgress Senior writers: Jim Gordillo, Carol Johnson Contributing staff: Seth Tackett, Kathryn S. Gardiner, Laura Schulte, Mike Lewis, Brian Culp, Garet Cobb, Rich Janzaruk, Jeremy Hogan and Chris Howell Graphic designers: Stewart Moon, Jordan Barker Publisher: E. Mayer Maloney Jr. CONTENT: 812-331-4289 kgardiner@hoosiertimes.com Advertising sales manager: Laurie Ragle Marketing manager: Shaylan Owen ADVERTISING/DISTRIBUTION: 812-331-4310 INstride is a monthly fitness, wellness and nutrition magazine serving south-central Indiana with offices in Bedford, Mooresville, Martinsville and Bloomington. It is distributed to more than 90,000 readers and can be found at various locations throughout south-central Indiana. The free publication is also inserted in the Bedford Times-Mail, Martinsville Reporter-Times and Bloomington Herald-Times the second Monday of every month; and the Mooresville/Decatur Times, the second Thursday of every month. ©2014 Schurz Communications, Inc. All Rights Reserved

Coming up in August n We’ll tell you about some local fitness enthusiasts

who share their experience through blogs. n Go Gadgets will find another piece of equipment

that can help you stay fit. n We will introduce you more men and women from

south-central Indiana who have taken steps to be healthier.

ON THE COVER Thom Miller trains for two upcoming triathlons in Brown County State Park. He has run marathons for several years, but added the bicycle this year for variety. Photograph by David Snodgress for INstride

2 INstride • July 2014

EDITOR’S LETTER

Exercise Comes in Many Forms Robert Harman was hearing voices. Not the kind to really worry about, but the ones that kept him from trying some that he now likes to do. Here’s how he described himself to reporter Seth Tackett: “When I was in school … I never got chosen or I was the last to get chosen. I was never known for my athleticism.”

But, four years after beginning to be a runner at age 64, Harman recently completed his first half-marathon. It’s something those voices kept telling him he couldn’t do—even shouldn’t do. But with a new exercise commitment that helped him strengthen his knees, he silenced the voices and feels very good because of it. Learn more form Tackett’s story inside.

Thom Miller is a quarter century younger than Harman. But at 43, he’s still looking for greater challenges. That’s why after running long distances, he’s added biking and swimming to become a triathlete.

There’s also a story that reinforces the point that exercising does not have to be regimented and gym-bound. It can come in many forms, such as square dancing, featured in the story by reporter Carol Johnson in this month’s edition. She takes readers to the Stone City Squares & Rounds dance club to meet some of the people who benefit in this activity.

Much more on wellness and nutrition are inside this edition, including a Fresh Pick on sweet corn. July and August are the months when this special, seasonal, Hoosier food is at its best.

Have a happy and healthful month.

Bob Zaltsberg, editor

July 2014 • INstride 3

Giving Bloomington man runs first half marathon at 68

By Seth Tackett

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Robert Harman overcame doubts to run this year’s Hoosier Half Marathon.

4 INstride • July 2014

e thought the whole idea was crazy. Well, he didn’t, but a little voice in his head kept telling him it was.

It’s a good thing Robert Harman didn’t listen to that nagging voice.

On Saturday, April 5, Robert Harman silenced the voice and ran his first mini-marathon at the age of 68.

“Running the half-marathon was an act of gratitude,” Harman said. “Grateful that I have lived 68 years and that I am still strong and healthy. Each day I feel is a bonus that my father and grandfathers never had and it is up to me to joyfully celebrate the life I have and push myself.

“Taking up running at 64 is crazy. Running a first half marathon at 68 is crazy. But I’d rather be an excited and enthusiastic crazy than pay attention to my loud inner voice, which wants to play it safe and indolently cautious.”

Harman, who moved to Bloomington 36 years ago from Aberdeen, Scotland, is a self-taught upholsterer who now designs and crafts one-of-a-kind furniture.

Fitness Voice Harman was never particularly athletic, but the recession would change that.

“My working out has been inconsistent for many years to say the least,” Harman said. “This is an example of good things coming out of bad things. When the economy collapsed in 2009, there was hardly any work and that combined with the city opening the B-Line. I discovered that I could walk to Kroger. That was just wonderful. I would just walk to Kroger, even if I didn’t need groceries and then at some point, I think I was 64, I thought if I walk any faster I am going to have to start running, and there was a little voice in my head that said, ‘But you can’t run,’ because I’ve never been a runner.”

Harman began ignoring the voices and little by little was running farther and farther. He wanted to tackle a mini-marathon at the age of 65, but a knee injury put that idea on the shelf.

“Over the last couple of years I saw doctors and specialists and had X-rays and stuff like that, and nobody could figure out what was going on,” Harman said. “So, it looked like that was over.”

Not to be denied, Harman took up an exercise at the advice of a friend that would change everything—good old fashioned lunges.

“Two lunges on the first of January, four on the second and then up, up, up, and by the middle of February I was up to 80 lunges a

“I’d rather be an excited and enthusiastic crazy than pay attention to my loud inner voice, which wants to play it safe and indolently cautious.”

ROBERT HARMAN

day and my knee was feeling great,” Harman said. “By that time I started to run a little bit. I was running three miles at a time and my knee is feeling fine and I am thinking, ‘This is great.’ I just started to think about the minimarathon again.”

He signed up for the Hoosier Half Marathon, but those voices just started creeping back in his head after Harman drove the route of the race.

“I was like, ‘Oh my, there are some really steep hills here. Do I really want to do this?’” Harman said.

A training program Harman found on the Internet sent him on a monthly routine that would help him realize his goal that cool spring morning and silence those voices forever.

“The week before I ran 10 or 11 miles and I was feeling good and then I was really nervous,” Harman said. “I couldn’t sleep the night before the race.

“The things that amazed me about that day was the amount of people that were doing it. I was really surprised. I loved all the volunteers. I had never done anything like this in my life. There were water stations and lots of volunteers and the people in the neighborhoods cheering you on. It was like a subculture I knew nothing about. I thought, ‘This is great.’ I surprised myself, I did it.”

Harman’s advice for people looking to attempt a mini-marathon is simple.

“It’s never too late,” Harman said.

“This all has become a delightful surprise to me. When I was in school. I never got chosen or I was the last to get chosen. I was never known for my athleticism.

“Looking back it wasn’t so crazy, but at the time it seemed totally unrealistic. Unfortunately, I spent a lot of time in my head. I’d be running: ‘Is this smart? Should I be doing this?’ Hopefully we learn just to tell that little voice to shut up.” n

July 2014 • INstride 5

Q&A: Men’s Health Chat with Urologist Dean Lenz For Men’s Health Awareness Month in June, we spoke with Dr. Dean Lenz, urologist at IU Health Southern Indiana Physicians. You asked, he answered.

urine tests continue to be negative for blood. I have no pain during urination or sex. After a recent 10-day course of Bactrim, showed no change. Without any other symptoms, what should I be concerned about or is it business as usual?—Mike, Bloomington LENZ: This condition is called hematospermia. It is almost always benign. If it persists, however, most urologists would recommend a CT scan of the pelvis and a cystoscopy (a brief look in the bladder) to exclude any rare conditions. Again, this is very common and invariably benign.

Q:

How do you deal with urine retention?—Clair LENZ: Urinary retention is the inability to empty the bladder. When addressing this Are the newest techniques in robotic surgery condition, one must look at the cause. If it’s in a person promising?—Andrew Bacher, Bloomington after surgery, typically medications are sufficient. If it’s LENZ: Absolutely. Robotic prostatectomy— in the setting of a stroke or back injury, often not removal of the prostate for cancer using the Da Vinci much will help until the initial condition improves. In surgical robot—has become the standard technique men, as we age, our prostate can begin to block the not only in the U.S., but worldwide. The recovery is flow of urine.

We usually start treating this with quick and the results have surpassed other surgical various combinations of medications.

If these do not techniques. Like all surgery, it still has side effects, but work, minimally invasive techniques such as a ‘urethral these are very tolerable compared with the benefits. microwave’ can often help.

When all other treatments From a surgeon’s standpoint, the view is unparalleled. fail, we sometimes have to perform a surgery called a TURP (trans-urethral resection of the prostate). This is For men with prostate cancer who are under surgery through the urinary channel. It removes much so-called active surveillance, can MRIs now be of the obstructing portion of the prostate gland and is a substitute for periodic biopsies in monitoring often effective. Unfortunately, there are some condithe state of the cancer?—David O., Bloomington tions that simply cannot be treated and require the LENZ: In the last year, MRI is quickly becoming the long-term use of drainage tubes to get the urine out. go-to test for prostate cancer. Newer radiologic techniques are allowing us to use the MRI as a key part I’ve seen claims that vitamin B-17 in large of the evaluation of prostate cancer. I have recently doses can actually cure prostate cancer. attended two international meetings on prostate Sounds like snake oil to me. Your thoughts?— cancer and it is clear: prostate MRI will become a David O., Bloomington routine part of both active surveillance and surgical LENZ: I would probably place this in the ‘snake oil’ intervention. I suspect it will become a routine part of category.

B-17 isn’t really a vitamin and has been my practice over the next year. I should add, this is a pushed by some people for over 50 years as a cancer special type of MRI and not available everywhere yet. cure.

Unfortunately, there is no proof it helps and It will be up and running in Bloomington in the next some proof it may actually hurt. few months.

In principle, I promote a general healthy living diet as the best prevention and even cure. A low fat diet I’m 65—for a little over a year I have [had] with plenty of exercise cannot be replaced. There is no brownish-colored blood in my semen. Multiple question the American diet does not help and may years’ PSA count [normal], two recent even promote prostate cancer. I also advise eating prostate physical exams [were normal] and multiple

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blueberries and nuts daily for the anti-oxidant effect. If you are looking for a supplement, I think a simple Men’s One A Day with prostate formula is all anyone over age 40 would need.

Q:

I’ve heard something about testosterone replacement. What is it and who needs it?

Should I be asking my doctor about this?—Joe, Bloomington LENZ: Testosterone is getting a lot of press lately and I think it’s worth discussing.

Testosterone is the male hormone responsible for all things we associate with masculinity including libido (interest in sex), erections, etc. In men with fatigue, low libido, increasing depression, poor sleep, and poor erections, it is worth checking the blood value. In individuals with testosterone levels under 300 and the above symptoms, it may warrant a discussion regarding ways to replace testosterone.

Like any medication, there are “In principle, potential side effects, but it is an essentially safe replacement if I promote a monitored correctly. In the right general healthy person, I have seen some remarkable differences. living diet as the

best prevention Are there any new treatments or ways to diagnose and even cure or prevent prostate cancer? Seems like this is a fairly [of prostate common cancer in men.—Kevin, cancer].”

Bloomington LENZ: Prevention is a developing DEAN LENZ science. We are learning more and more about the genetics of the disease and I am hopeful this research will lead to new diagnosis techniques and prevention in the next few years.

In 2014, the much-maligned [Prostate Specific Antigen] coupled with a digital rectal exam is still the best test to evaluate the prostate. Neither is a direct measurement of prostate cancer, but [they] are the best test we have for evaluating the prostate. If the PSA or DRE are abnormal, we proceed to a biopsy. The biopsy is done in the office and only takes about 10 minutes.

Until newer techniques are developed, the biopsy is the definitive test for prostate cancer.

You are right: it is the most common solid cancer in men. The problem is it’s a disease whose cause is multi-factorial (more than one cause). Genetics play a role, but so does environment and diet as previously discussed. n

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Go to myINstride.com to find other Q&A sessions pertaining to wellness-related topics.

July 2014 • INstride 7

David Snodgress | INstride

David Snodgress | INstride

Life ON THE GO

Brown County math teacher runs triathlons for health

By Laura Schulte

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Matthew Hatcher | INstride

Thom Miller is training for two upcoming triathlons. He has run marathons for several years, but added the bicycle this year for variety.

8 INstride • July 2014

hom Miller believes that health and exercise are two of the most important aspects of life. That’s why the 43-year-old math teacher is also a tennis coach, marathon runner, and now, a triathlon veteran.

“I don’t want to be older and out of shape,” Miller said. “I want to have a higher quality of life for a longer time. A higher fitness level creates a higher value of life.”

Miller, a math teacher at Brown County Middle school, started running five years ago to stay in shape because it was an easy way to get fit. The sport was also something that he had done in the past.

“I was in the military so I was familiar with running,” he said. “And I was out of shape, I needed to change it. I didn’t like that my pants were too tight.”

What started as a simple way for Miller to get in shape turned into a long-standing commitment.

Since starting five years ago, Miller has now run five marathons, seven half marathons, and about a dozen 5Ks. But training for and running marathons wasn’t enough. He went looking for a way to push himself further.

“I like to challenge myself,” he said. “And I set a goal, this time a triathlon, and started working towards it.”

He started training for not only running, but biking and swimming as well. Instead of just running 25 to 40 miles a week, Miller added new routines.

He now swims two to three days a week, bikes one or two days and runs three to five days a week, usually overlapping two workouts a day.

“I usually take one day or two days off a week, to relax and forget about it,” Miller said. “It’s important not to burn yourself out. I’m not afraid to stop early.”

Miller operates by a strict schedule, but isn’t afraid to flex it to avoid strain and injuries, like the ones he received when he first started running. He’s torn a meniscus in his knee, dealt with aches and pains, and injured his Achilles tendon.

“But these pains come and go,” he said. “And with swimming and biking, there haven’t been as many pains.”

After putting his mind to the task, Miller completed his first triathlon in March. The triathlon was a sprint, which means that the swimming portion was only a fourth of a mile, the biking portion was 10 to 12 miles and the running portion was 5 kilometers.

Miller completed it successfully and is looking forward to his next opportunity to compete in August.

He’ll be doing an Olympic-length triathlon, which is just a little bit longer than the sprint he did this spring. He’s also planning on running a marathon in the fall with one of his friends.

Miller says that the connectedness that develops through training is also a form of inspiration. “We’re all just people trying to get in shape,” he said. “Many people work with each other to build fitness. We encourage people. It’s a neat dynamic.”

Aside from his physical fitness and the people around him, Miller also runs and competes in triathlons to show his children and his students how important physical fitness is.

“As a teacher, coach, and parent, it’s important to have fitness throughout life,” he said. “I’m showing my kids, my students and tennis players that fitness is important.”

Miller shows no sign of stopping his regimen of working out anytime soon. He continues to set his goals higher each time, and continues to achieve them.“I don’t want it to be a dream,” he said. “I want it to be tangible.” n Thom Miller has decided to switch from running marathons to training for a triathalon. He swims at the IU Outdoor Pool. “I am enjoying my training but I have a ways to go yet,” he said.

Matthew Hatcher | INSTRIDE

July 2014 • INstride 9

10 INstride • July 2014

FRESH PICKS

By Bob Zaltsberg

Food of Summer Indiana farm staple is a good source of dietary fiber Two highlights of summers in Indiana are freshly grown tomatoes and sweet corn.

Today’s topic is the latter.

Prime season for sweet corn in Indiana is July 5 to Aug. 31, according to pickyourown.org.

That means farmers’ markets, roadside stands and even supermarkets are starting to get in large supplies of the seasonal treat.

The reason it’s important to eat sweet corn quickly after it’s harvested is because the sugars turn rapidly to starch after prime harvesting stage, according the Purdue University Cooperative Extension office.

After all, in sweet corn, sugars dominate the kernals instead of the starch in field corn. A website for the Purdue office notes recent sweet corn hybrids have been bred for even higher sugar concentrations and slower conversion of sugar to starch.

Some people believe sweet corn isn’t very nutritious, a fact disputed by eatingwell.com.

Nikki Ciesluk’s Sweet Corn Salsa 2 ears sweet corn 3 large ripe tomatoes, chopped medium, excess juice discarded 2 green peppers, chopped medium 2 or 3 jalapeño peppers, chopped fine 1 red onion, chopped medium Juice of 1 lime or 3/4 cup margarita mix (with or without tequila) Pinch kosher salt Peel back husks from corn (do not remove).

Remove corn silk from both ears. Restore husks and soak corn in a pot of water 5 minutes to prepare for grilling. Meanwhile, make a low charcoal fire or preheat grill to 325 degrees F. Remove corn from water and grill about 15 minutes, turning frequently, until corn is cooked through. Meanwhile, toss next six ingredients in a large bowl.

When corn is done, remove husks, then slice off kernels, cutting close to the cob with a sharp knife. Toss corn with other ingredients. Let sit 5 minutes while flavors blend, then serve. Yields about 5 cups

That website says, “An ear of corn has about the same number of calories as an apple and less than one-fourth the sugar. In other words, it can be one of the healthier foods at the cookout! Just remember: while sweet corn is healthy, some of the toppings people like to put on it aren’t. So don’t assume an ear of corn slathered in butter and doused in salt is still a healthy option.”

Eatingwell.com also notes the antioxidant activity in sweet corn actually increases when corn is cooked. The vegetable also is loaded with dietary fiber and phytochemicals that promote healthy vision. n

Source: www.almanac.com

July 2014 • INstride 11

Kim Denny is twirled by Randy Brady during a practice at the Stone City Squares & Rounds practice hall in Bedford recently.

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GARET COBB | INSTRIDE

Eleanor Lahr and John Bastin enjoy dancing in the Stone City Squares & Rounds.

Do-Si-Do for your

Heart Bedford square dancers smile and sweat

By Carol Johnson

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leanor Lahr tapped her hand and nodded her head to the music, waiting for the next call. Her partner grabbed her hand and away she went around the square, smiling and laughing.

A self-described “newbie,” Lahr of Bloomington has always wanted to learn to square dance.

“It’s great fun,” she said. “I like the music; it’s good for the body and the brain.”

GARET COBB | INSTRIDE

Lahr is one of about a dozen people learning to square dance at the Stone City Squares & Rounds dance club in Bedford. The club began offering free lessons in the spring.

Once a week, classes are offered with seasoned members of the club, called angels, leading the beginners through the moves.

Caller Charlie Wheatley from Louisville leads the dancers, calling out “do-si-do,” “allemande left” and “promenade.” The beginners

July 2014 • INstride 13

GARET COBB | INSTRIDE

Caller Charlie Wheatley, (foreground), directs the dancers in the Stone City Squares & Rounds practice hall.

didn’t always know the call, which was followed by laughter as the square got a little askew before partners reunited.

Susan Scherschel, Stone City Squares & Rounds president, said the lessons are the club’s way of introducing the traditional American dance to others and gaining new members. The Bedford club is strong with over 50 members, but square dancing clubs in Indiana are not as popular as they once were. Bedford, which hosts dances on the first, third and fifth Saturdays of the month, regularly draws people from North Vernon, Martinsville and Terre Haute.

Scherschel and her husband Mark joined four years ago.

“I was drawn to it because I wanted exercise that didn’t feel like exercise,” she said. “I learned to square dance in high school P.E. I 14 INstride • July 2014

More info Stone City Squares & Rounds has dances the first, third and fifth Saturdays of the month at Parkview Intermediate School, 2024 16th St. in Bedford. Admission is $5. Singles and couples are welcome.

Another session of lessons will begin in September. Lessons are held in the practice hall, above Lawrence County Abstract at 1011 15th St. To register, or for more information, contact Susan Scherschel at sjschers@gmail.com or 812-279-8048.

enjoyed it then and thought it would be fun to get back into it.”

Learning the steps isn’t hard, she said, “as long as you listen to the caller.”

The beginners ranged in age from 17 to 70, with the youngest having as much fun as the older dancers.

Stephanie Lewis, 17, of Brownstown came with her parents Brian

and Janet, members of the Seymour Promenaders.

“She was reluctant at first,” said Brian Lewis. “But now she loves it.”

“We love the social part of it,” said Janet Lewis. “If you’re in a bad mood when you get here, you laugh so much, by the time you leave you feel so good, you forget what was bothering you.”

A grant from the National

“I was drawn to it because I wanted exercise that didn’t feel like exercise. I learned to square dance in high school P.E. I enjoyed it then and thought it would be fun to get back into it.”

Susan Scherschel, Stone City Squares & Rounds president

Square Dance convention allowed the club to offer the free lessons.

But membership in the club is extremely affordable. Annual dues are $10 and admission to the dances, which includes a pitch-in meal, is $5. In addition to square dancing, the club also has round dances, which is cued ballroom dancing.

Janet Patterson of Bloomington was just on her third lesson, and said she was feeling a little behind in learning the moves, but was still enjoying herself.

“It makes me so happy, I just love it,” she said. “I take Power Pump and yoga at the Y, but this is different. It gets you going.”

Bill and Reba Butler of Judah joined the club about a year ago.

“We just came to check it out and we’re still here,” he said.

Butler said what he likes about square dancing is it can be enjoyed by young and old.

“You can put as much energy as you want into the moves,” he said.

“But they really get you moving— the dances are two and a half hours long.”

GARET COBB | INSTRIDE

Eleanor Lahr and John Bastin slap hands at the completion of a dance.

Indeed, Lahr was fanning herself by the end of the night. Others were wiping their brows.

“You get hot and sweaty by the end,” said a smiling Lahr.

At 79, Ives Pruett of Springville is one of the oldest members of the club.

He joined in 1992 with his wife Carol.

“I had open heart surgery in 1989 and I knew I needed to get some exercise, so we started square dancing,” he said. “I just had an appointment with my cardiologist and he’s amazed at how well I’m doing.”

Do-si-do for your brain Beyond the fun of dancing with a partner, square dancing offers many health benefits.

According to AARP, research indicates dancing can keep the body and brain healthy as you age.

Dancing that requires a person to remember dance steps and sequences boosts brain power by improving memory skills. A 2003 study published in the New England Journal of Medicine found that ballroom dancing at least twice a week made people less likely to develop dementia. n

July 2014 • INstride 15

go gadgets: Equipment to get you moving

By Kathryn S. Gardiner

Get Equalized In this monthly feature, INstride and local fitness experts introduce you to different accessories for an active lifestyle. This month, Kerri Hojem of Next Generation Personal Training in Bloomington highlights Lebert Equalizer Bars. Sandy Clark demonstrates.

Equalizer Dip Sandy demonstrates the more advanced version. n Place bars side by side with crossbars parallel. Move them together so the base bars touch. n Stand in front of the bars, facing away, with your body positioned evenly between them. n Reach back to grip each bar with one hand, taking a slightly seated position (bent knees, hips moved back). [A] n Bend at the elbows, lowering your hips toward the ground. The goal is to reach a 90-degree angle with your elbows with control.

You should feel this exercise in your triceps muscles along the back of your arms. [B] n Slowly lift your body back to starting position. Do not lock your arms.

For increased challenge, extend legs out long, eliminating the bend in the knees. Keep heels connected to the floor.

16 INstride • July 2014

Lebert Equalizer Bars These simple tools are easy to store at home and can be found at many gyms. You can work arms, back, and core with body-weight resistance and easy modifications can be made for all levels. If you don’t have access to bars, some movements can be mimicked with stationary furniture.

A

B

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Equalizer Vertical Row/PullUp n Place bars side by side with the crossbars parallel and feet close to each other. n Hold one bar with each hand and place feet flat on the floor. [A] n Keep feet firmly planted and raise hips off the ground, creating a straight line from knees to hips to shoulders. n Pull your body up, bending at the elbows and squeezing shoulder blades together, to raise your chest to bar level. [B] n Slowly lower back to the floor. Keep your hips high.

For an increased challenge, use a single bar. Lay with back on the ground, chest directly under the bar. Grip the bar in a chin-up, pull-up, or switch-grip hold.

Raise hips off the floor and keep elbows in tight to the body as you pull your chest to the bar. Slowly control your release as you lower back down. n

B

July 2014 • INstride 17

ACHIEVE COMMUNITY SPOTLIGHT

By Philip B. Stafford

What is Community

Health?

Examining community wellness and ways to improve

Sometimes we think of a healthy community as the simple aggregation of healthy individuals taking personal responsibility for their wellbeing. A healthy community goes beyond this definition by looking at the qualities of the environment that promote or inhibit the healthy choices people can make.

ACHIEVE joined with multiple community groups on May 22 to sponsor and conduct a day long Active Living Workshop to learn about and consider ways to make Bloomington and Monroe County an easy place to make healthy choices.

With assistance from specialists provided by the Indiana State Department of Health and the nonprofit Health by Design group, a diverse group of 45 residents learned how the physical environment can affect health in either negative or positive ways. Using the Broadview neighborhood as their platform for discussion, participants learned how, in a healthy community, physical activity is integrated into daily living through changes in infrastructure, policies, and programs. Much of the discussion centered on the truly beloved American automobile. Quoting Neil Caude, speaker Zia Brucaya noted that, “When communities organize themselves around the automobile as the primary mode of transportation, they effectively engineer physical activity right out of the equation.” She noted that an active living community is: n Walkable n Bikeable n Transit-oriented n Universally accessible n A place where streets are destinations Clearly, a healthy community needs to wean itself from automobile dependence. Brucaya reported that 50 percent of all auto trips are less than 3 miles, and that 72 percent of all trips less than one mile are driven!

In building a case for improved walkability and bikeability in Bloomington, Brucaya cited national, 18 INstride • July 2014

COURTESY PHOTO

Active Living Workshop participants get an overview of plans for the future switchyard park development by Dave Williams of Bloomington Parks and Recreation.

“One of the primary factors in obesity and weight gain is a sedentary lifestyle … In Indiana only 46 percent of the adult population met the standards for moderate exercise.” state, and local figures to illustrate the scope of the problem. In Indiana, 31 percent of the population is obese and another 36 percent are overweight, which is above the national obesity average of 25 percent.

(Monroe County fares a little better) One of the primary factors in obesity and weight gain is a sedentary lifestyle and the U.S. Centers for Disease Control measures this along with other health factors for every county in the U.S. In Indiana only 46 percent of the adult population met the standards for moderate exercise.

For children, the opportunities for physical activity have become severely limited. With school recess activities being curtailed and sedentary activities on the

CALENDAR rise, children receive a double whammy. It is astounding and unfortunate that, as Brucaya reported, “In 1969, 48 percent of children walked or biked to school. In 2009, that figure had declined to 13 percent!”

Moving from a discussion of the scope of the problem, participants learned about changes at the community level that can promote daily physical activity. They are numerous indeed, including such things as: n Employer-based bike-friendly workplace policies n Complete streets that are designed for all modes of transportation—walking, rolling, biking, cars, and public transit n Safe Routes to Schools programs and “walking school buses” n Safe Routes for Seniors n Traffic calming to improve pedestrian safety n Increased public transit options n Ride share and bike share programs n Land use patterns that promote street and sidewalk connectivity n Crime prevention through environmental design The workshop participants learned that these kinds of changes can lead to significant benefits, not only in terms of reduced obesity, rates of diabetes, injury, asthma, and others, but in terms of economics. Home values rise significantly in walkable neighborhoods and, in one study, a block in Manhattan that added protected bike lanes experienced a 35 percent decrease in pedestrian injuries, and a 49 percent increase in retail sales in local businesses.

To bring all of these messages home, the workshop participants headed outdoors into the Broadview neighborhood to observe sidewalks, streets, lighting, noise, stormwater management, crossings, connections, and the path to the B-line Trail in the old railroad switchyard, where they were met by Parks Director Dave Williams. Williams provided a brief overview of future plans for the entire switchyard park development.

In a session to develop suggestions and priorities for environmental, program, and policy changes, workshop participants addressed both easy fixes and long-term goals, which were reported to the public in an evening open house.

ACHIEVE will receive a formal workshop report and employ it to help bring about changes to make Bloomington and Monroe County truly Active Living environments. n Philip B. Stafford works for the Center on Aging and Community, Indiana Institute on Disability and Community for ACHIEVE

July 5K 19 Limestone WHERE: Parkview Primary School, 1900 19th Street, Bedford, Ind. WHEN: 8 a.m.

DESCRIPTION: This event is raising funds for Girls Club of Bedford.

MORE INFO: mag7raceseries.com

Aug.

for the Hills’ Patoka 23 ‘Head Lake Triathlon WHERE: Patoka Lake, 3084 N. Dillard Rd., Birdseye, Ind. WHEN: 8:30 a.m.

DESCRIPTION: Swim 500 yards in open water at the beach. Bike 12.8 miles along ‘hillacious’ paved roads within the property. Run a 5K along groomed gravel roads and a paved bike trail.

MORE INFO:

http://triathlons.dnr.in.gov

Sept.

Bloomingfoods 5K Breakaway WHERE: Bloomingfoods (Near West Side), 316 W. 6th St., Bloomington, Ind. WHEN: 8:30 a.m.

DESCRIPTION: This event is raising funds for Community Kitchen & Middleway House.

MORE INFO: mag7raceseries.com

6

Lincoln Lee Memorial 5K Walk/Run WHERE: Monrovia Elementary School, 395 S. Chestnut St., Monrovia, Ind. WHEN: Run begins at 8:30 a.m. and the walk at 8:35 a.m.

DESCRIPTION: The 5K Walk/Run will be held during this year’s Monrovia Festival.

MORE INFO: Contact Linda Louie, 317-996-2812.

6

14-19 September Escapade Touring Ride in Rural Indiana WHERE: Starts and ends at Camp Camby, in Camby, Ind. DESCRIPTION: September Escapade will guide you to the scenic and historic sites of central Indiana, with overnights at three state parks: Turkey Run (two nights), McCormick’s Creek (two nights), and Brown County (one night). Routes use rural, hardsurfaced roads, with stops in small towns for services.

Terrain ranges from rolling to hilly with some challenging hills. Ridership is limited to 250 participants.

MORE INFO: www.triri.org Outrun Cancer 20 Hoosiers WHERE: IU Memorial Stadium, 1001 E. 17th St., Bloomington, Ind. WHEN: 10 a.m.

DESCRIPTION: The 15th Annu-

al Hoosiers Outrun Cancer is the primary funding source for the Olcott Center for Cancer Education.

MORE INFO: www.hoosiers outruncancer.org Trail Mini 27 Knobstone WHERE: Morgan-Monroe State Forest, Main Forest Road, Martinsville, Ind. WHEN: 9 a.m.

DESCRIPTION: Run/walk offers 5K, 10K, 10 mile, and 13 mile courses that wind through the mature, hilly, and shaded woods of MorganMonroe State Forest.

MORE INFO: HoosierHikers Council.org/knobstone-trail-mini Run for the 27 MCHA Animals 2014 WHERE: B-Line Trailhead at Coun-

try Club Road, 2444 South Walnut St., Bloomington, Ind. WHEN: 10 a.m.

DESCRIPTION: As the largest community fundraiser for the Monroe County Humane Association, this event consists of a 5K Run/Walk and a 1-mile Family/Dog Fun Walk.

MORE INFO: www.mcharunfor theanimals.org

July 2014 • INstride 19

spotted

GARET COBB | INSTRIDE

The start of the Run for the Warriors 5K in Wilson Park in Bedford. The race, promoted by the GM Professional Manager’s Network, The Wounded Warrior Group, and the Bedford National Guard, is a fundraiser for the American Veterans Wounded Warrior Project.

Matthew Hatcher | INSTRIDE

Tony Stinson lifts weights as part of his workout routine at the Twin Lakes Recreation Center in Bloomington.

Create your own photo galleries at myINstride.com Matthew Hatcher | INSTRIDE

Jacqueline Danner stretches out after her morning walk at the Twin Lakes Recreation Center.

20 INstride • July 2014

ALL THE KNOW-HOW

FOR YOUR WEDDING DAY South-Central Indiana

Available now at bridal retailers in south-central Indiana and online at bridalindiana.com

Photo by Quick Pic Photo

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Learn. Heal. Live.

Questions about back pain?

TUESDAY, JULY 15 • 11:15 A.M.

Suffer from lower back pain? Join the INstride and HTO health chat to ask Ty Childers, physical therapist with IU Health Rehabilitation and Sports Medicine Center, your questions.

McKenz method which centers on Childers is trained in the McKenzie treating and preventing back pain. Visit myINstride. com/chat or HeraldTimesOnline.com/ livediscussion to submit your questions, follow the con conversation, or read transcripts of past cha chats.

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