Key points from today’s guests:

Kelsey Ngeh, corrective exercise supervisor, The University of Kansas Health System

• One example of a total body workout can incorporate the following exercises, which require no additional weights or specific exercise equipment.
  • Squats
  • Push-ups
  • Crunches
  • Lunges
  • Dips
  • Planks
  • Side leg raises
  • Wall shoulder presses
  • Straight leg drops
  • These exercises can be slightly modified to increase in difficulty and intensity as you progress.
  • The benefit of the bodyweight exercises is because you are not providing a high load to the body, these exercises are already a type of warm up.
  • If you don't have time to do a five-minute warm up of stretching, just start slower.
  • For beginners, don't rush it. Slower is always better than fast when you're starting an exercise program.
  • The biggest thing is just to not make excuses. Some people think it's not going to be enough if they do 10 minutes at home. It really is. It's really a good place to start. You can start to tone your muscle use start to feel better in your movement.

Roger Allen, strength & athletic development supervisor, The University of Kansas Health System

• Hill or incline training involves your hamstrings, glutes, calves, and hip flexors and it can lead to higher heart rates and more calories burned than walking on a flat surface.
• You can find a great hill at a park and just start walking up all the way up to the very top of that hill and walk back down. Repeatedly walking up and down is a great exercise and you can increase your speed accordingly.
• Once you start to raise your heart rate, you get your central nervous system really fired up for exercise.
• When you go into your cool down in your stretch, that's when your person's parasympathetic nervous system kicks in and starts to calm you down.
• That releases endorphins which calms your body down and mind down. It is a natural and healthy way to do that.
• For anybody -- aspiring young athletes or older people who want to just maintain their physical and mental health – our facility is a great place. We have great resources right here to help train and get the proper technique so they can do it in a healthy manner.

Dr. Dana Hawkinson, medical director, Infection Prevention & Control, The University of Kansas Health System

• You have to look for balance in your mental health, your physical health, your emotional health.
• For a lot of people, they can start with physical exercise, whether it's weight work, whether it's walking or running outside or doing sprints, or whether it's doing those exercises in their home.
• Those are good starts to help get to that balance, both physically, emotionally, mentally. I know for me just being outside and walking provides more mental health and emotional health.

Monday, July 15 at 8 a.m. is the next Morning Medical Update. When one man’s lymphoma returned, his cancer care team needed to try something new, and it came in the form of a clinical trial. Learn how someone else's genetically modified cells became the key to his treatment.

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