Geisinger Cystic Fibrosis Patient Striving to Stay Healthy From Geisinger media Just three decades ago, cystic fibrosis (CF) was considered a terminal disease. Patients were only predicted to survive into their 30s. In recent years the life expectancy of patients born now with CF has jumped into the 70s. The inherited disease affects the cells that produce mucus, sweat and digestive juices causing the fluids to become thick and sticky. CF causes damage to a person’s lungs, digestive tract and other organs. The disease requires an incredible amount of self-care with patients undergoing daily airway clearance, breathing treatments, special diet and supplement considerations and numerous medications. Through medical advances, Geisinger offers modulator therapies, like the medication Trifakta, that helps stabilize clinical courses, improve lung function and nutritional status and allow for a better quality of life. “For some of our oldest patients, it was believed that they would not live to adulthood, but for many of our patients, we no longer believe that to be true and expect them to live a normal lifespan,” Brosius said. “We have several patients in their 60s and even 70s. We are now able to talk to our patients about going to college, careers, retirement or starting a family.” Kaitlyn Strohl of Friendsville, Pa., never expected to have the ability to have a family. “Honestly, I always wanted to be a mom, but I tried not getting my hopes up because I didn’t know if I’d be well enough. Nor did I think I’d find a man that would love me despite my condition,” the 23-year-old said. After graduating from Bloomsburg University in 2022, Kaitlyn was married to her husband, Allen Michael, in 2023 and shortly after had a beautiful, healthy baby girl, Slyvie, who is now 9 months old. Slyvie does not have CF but is a carrier of the gene. Although pregnancy can be difficult, more CF patients have had babies in recent years, with more than 600 pregnancies each of the last three years nationwide, according to Brosius. “We attribute this to patients remaining healthier and living longer, in large part due to the modulator therapies available,” she said. Kaitlyn had a relatively easy pregnancy with good lung function and overall health, but after delivery, she felt the effects on her body. She was tired, rundown and had difficulty finding time for self-care while caring for her baby. She became sick and was admitted to Geisinger Medical Center a couple of times last year. “One of the biggest problems we encounter is after delivery; mothers focus their baby and tend to neglect their own care,” Brosius said. “Many struggle to find a balance between providing for their baby while also having the time to care for themselves. Our goal is to continue supporting Kaitlyn through her journey of motherhood so she can be there for Sylvie and watch her grow up.” Kaitlyn is doing her best to find the balance, caring for her baby as a stay-at-home mom. “I’ve learned that having a baby is one of the best reasons to take care of myself. I’ve learned that I need to do my best, so I can be here for her as she grows up,” Kaitlyn said. “I look forward to watching my daughter grow into a kind, respectful, and sassy individual. Growing old with my husband. All the laughs we will share. I am taking it day by day, cherishing every moment I get to spend with my family.” Kaitlyn (Hentschel) Strohl was a 2015 Geisinger Children’s Miracle Network Miracle Kid.
Geisinger Patients Receive Blankets from Local Subaru Dealerships Geisinger cancer patients recently received the gift of warmth and comfort from area Subaru dealerships. In partnership with the Leukemia & Lymphoma Society (LLS), Subaru of Wyoming Valley and Minooka Subaru delivered blankets and messages of hope to the Frank M. and Dorothea Henry Cancer Centers at Geisinger Wyoming Valley Medical Center and Geisinger Community Medical Center, respectively. Part of the Subaru Loves to Care campaign, the donations took place Friday, June 21, when representatives from LLS and the Subaru dealerships met Henry Cancer Center staff members and Geisinger leaders at both medical centers. “We’re grateful to the Leukemia & Lymphoma Society, Subaru of Wyoming Valley and Minooka Subaru for these heart-felt donations,” said Renee Blakiewicz, R.N., vice president and chief nursing officer for Geisinger’s northeast region. “Patients in cancer care can have difficult days, and gestures of kindness like this can make all the difference when someone needs it most.” Cutlines: 2024 Subaru blanket delivery GWV: Representatives from Subaru of Wyoming Valley and the Leukemia & Lymphoma society met Geisinger leaders and Henry Cancer Center staff members June 21 at Geisinger Wyoming Valley Medical Center to deliver blankets and messages of hope to cancer patients. 2024 Subaru blanket delivery GCMC: Representatives from Minooka Subaru and the Leukemia & Lymphoma society met Geisinger and Henry Cancer Center leaders June 21 at Geisinger Community Medical Center to deliver blankets and messages of hope to cancer patients.
Geisinger Discusses What to do When Taking Antibiotics By: Kelly Guza, PharmD, associate vice president of acute pharmacy services, Geisinger When you feel sick, rest, fluids and over-the-counter medication are in order — and maybe a visit to your healthcare provider. And in some cases, they’ll prescribe something stronger: antibiotics. What are antibiotics? Antibiotics are medicines used to fight bacterial infections and work by killing bacteria in the body and preventing bacterial growth. When you’ve got strep throat or a pesky UTI, antibiotics can bring fast relief. And they prevent infection as you heal after surgery or an injury. But when you’re taking them, there are a few things to do (and not do) to make the experience a smooth one. What to do while taking antibiotics When starting your course of antibiotics, keep these do’s at top of mind to limit side effects and get back to feeling better. Using antibiotics properly can also help prevent antibiotic resistance. Tell your provider about other medications Before your provider prescribes you antibiotics, tell them about any other medications you’re taking. This can help avoid potential drug interactions or side effects. Not sure what to mention? Think prescriptions, over-the-counter meds and any vitamins or supplements. Take them as prescribed When they write your prescription, your provider will include instructions for how to take the antibiotics. Some are meant to be taken at the same time every day. Others may need to be taken with (or without) food. Follow those directions exactly as they’re written for maximum effectiveness. Watch for side effects Some antibiotics can cause side effects like an upset stomach or diarrhea. These are common and will go away when you finish your medicine. Contact your healthcare provider if you notice more serious side effects, like: Persistent or severe diarrhea Abdominal pain Fever These can be symptoms of a serious infection called Clostridium dificile, or C. diff. If you do develop C. diff, your healthcare provider may prescribe a different type of antibiotic to combat that infection. Another thing to look for with antibiotics? Allergic reactions. Common antibiotic allergy symptoms include: Skin rashes (although not all rashes are true allergies) Hives Shortness of breath Swelling of the tongue, face or lips If you do have symptoms of an allergic reaction, contact your healthcare provider right away. Call 911 or get to the nearest emergency room if you have severe symptoms like shortness of breath or face swelling. Try a probiotic Because they kill good as well as bad bacteria, antibiotics can wreak havoc on your stomach. Some can also lead to a yeast infection. To minimize stomach upset and restore healthy bacteria, try taking your antibiotic with a probiotic. Start your probiotic the same day as your antibiotic — and for maximum effectiveness, take it two hours after your antibiotic. Continue the probiotic for a few weeks after you finish your antibiotic to build healthy bacteria back up. The array of probiotics available is huge, so if you’re not sure which to use, talk to your pharmacist or other healthcare provider. They can help you find the right one. What not to do while on antibiotics Taking antibiotics properly can smooth your path to recovery. That’s why knowing what to avoid matters, too. Consider these don’ts the next time you have a prescription. Don’t take them unnecessarily Have a cold? Antibiotics won’t help. Antibiotics are used to treat bacterial infections, they won’t work on viruses, like colds or flu. Using them improperly can raise your risk of antibiotic resistance. This means future infections won’t respond as well when you do need antibiotics. Don’t use medicine that’s old or not yours Thinking about using that old penicillin in the back of your medicine cabinet? Think again. Medicine loses effectiveness over time. So those old pills you’ve had since the last time you were sick may not work as well as they did before (or at all). Another no-no: taking an antibiotic prescribed for someone else. But because your partner’s antibiotic wasn’t prescribed to tackle your toothache, it may not be the right dose or the right kind. Or you could be allergic. Play it safe and talk to your provider instead. Don’t stop taking antibiotics too soon You may start to feel better before you finish your prescription. But keep taking your antibiotics until they’re gone, even if your symptoms have cleared up. Symptoms can start improving before the infection is cleared. Stopping your medicine early could leave you feeling sick if the infection isn’t entirely gone. And it can make you more likely to have future drug-resistant infections that don’t respond to antibiotics. When in doubt, ask If you have questions about antibiotics — what they’re for, how they work or how to take them — start by talking with your pharmacist. They’ll guide you through the do’s and don’ts of these bacteria-busters so you can get back to feeling like yourself again. For the latest health and wellness tips and advice, visit geisinger.org/balance.
Geisinger Mail-order and Specialty Pharmacies Receive URAC Accreditation Geisinger Mail-Order Pharmacy has earned the Utilization Review Accreditation Commission (URAC) accreditation for Mail Service Pharmacy and Geisinger Specialty Pharmacy received re-accreditation from URAC Specialty Pharmacy Accreditation. By achieving these accreditations, the mail-order and specialty pharmacies continue their personalized approach to the specialized pharmacy and medication needs of their patients. “Geisinger Pharmacy finds ways to provide our patients affordable options when it comes to their prescriptions and other pharmacy needs,” said Michael Evans, chief pharmacy officer for Geisinger. “As a URAC-accredited organization, we meet rigorous standards for health care quality, safety and accountability while continuing to make better health easier for our patients in central Pennsylvania.” URAC is the independent leader in promoting health care quality by setting high standards for clinical practice, consumer protections, performance measurement, operations infrastructure and risk management. “Mail service and specialty pharmacies provide a critical connection for patients receiving specialized pharmaceutical care,” said URAC President and CEO Shawn Griffin, M.D. “URAC’s Mail Service Pharmacy Accreditation recognizes excellence in the areas of pharmacy operations, medication distribution and patient service and communication, all of which are valuable components of the patient care experience.” Geisinger Specialty Pharmacy also received reaccreditation through the Accreditation Commission for Health Care (ACHC) in 2023. To learn more about pharmacy options through Geisinger, visit geisinger.org/pharmacy.
Geisinger Announces Medical Center Expansion Geisinger officials today announced major plans to make better health easier for the central Susquehanna Valley and beyond with a proposed $880 million expansion of Geisinger Medical Center. The proposed project will feature a new 11-story tower that will be constructed at the front of the hospital, near an expanded main entrance area. This expansion will dramatically alter and improve the Geisinger Medical Center campus through modern spaces and tools to meet the region’s current and future healthcare needs, focusing particularly on patient experience and high-level care. The new tower will feature a larger emergency room to serve more patients and provide a more efficient flow of care. The new ER will double the square footage of the current space and increase it from 45 beds to 60 beds. Updated and expanded intensive care units and operating suites will surround the ER to allow collaboration between teams as they care for the sickest and most severely injured patients. The hospital will transition to a 100% private-room facility for a more comforting and modern healing environment, so each patient will have their own room to recover and be with their loved ones. It also allows more space for teams to work collaboratively on a patient’s care plan. “Our community has depended on Geisinger for world-class health care for more than a century,” said Terry Gilliland, M.D., president and CEO of Geisinger. “We’re continuing that legacy today as we announce the largest expansion project in the nearly 110-year history of Geisinger Medical Center. This project will truly transform care. It’s proof of our commitment to making better health easier for our communities today and into the future.” Beyond the clinical expansion, the project improves campus convenience with a proposed multi-level parking garage near the front of the hospital. The garage will connect to the hospital with an enclosed sky bridge, offering patients and visitors an easy way to reach the facility and its emergency services. The parking garage also will better connect the hospital with the Pine Barn Inn, which will continue operations adjacent to the hospital. “This project will completely reimagine the Geisinger Medical Center campus to strengthen collaboration among our staff and units for better patient care,” said Megan Brosious, chief administrative officer for Geisinger’s central region. “Our patients will have a modern care environment where they can continue receiving expert care right here in Danville, as they’vecome to expect from us over the past century. And our teams will have the space they need to provide that care.”The investment comes at a time when the need for expanded health care access is growing in Pennsylvania and across the country. In central Pennsylvania, the 65 and older population, which typically requires more health resources and specialized care, is expected to grow over the next decade. This expansion marks the latest investment in the region’s health needs. The system recently started construction on Geisinger Behavioral Health Center Danville, a 96-bed inpatient facility in Mahoning Township that’s expected to open in 2025. Geisinger Medical Center provides specialized treatment options and services not widely available in the region, including Level I trauma care, transplant surgery, advanced cancer care and Geisinger Janet Weis Children’s Hospital. It is also a Magnet hospital and a Comprehensive Stroke Center, and it was the first hospital in the country to receive a Comprehensive Heart Attack Center designation in 2022.Danville’s project is happening in parallel with a similar expansion at Geisinger Wyoming Valley Medical Center near Wilkes-Barre. These investments underscore Geisinger’s commitment to creating a better patient experience for northeastern and central Pennsylvanians.Geisinger Medical Center campus development work is already underway, with a roadway project in front of the hospital that will improve traffic flow. The Danville expansion project is expected to begin in 2025, starting with the planned demolition of Dickey Clinic to make room for the tower. Tower construction will occur in phases with the new tower slated to open in 2028. The last expansion on the campus occurred in 2010 with the opening of the Hospital for Advanced Medicine tower.
Geisinger Discusses Mineral vs. Chemical Sunscreen Geisinger says some sunscreen is always better than none for sun protection, but for certain skin types, one kind may take the prize.By: Mikael Kevork Horissian, MD, Dermatology, Geisinger Are you an avid outdoor enthusiast — or someone who spends as little time outside as possible? Either way, and in any season, sunscreen is crucial in protecting your skin from the sun’s damaging ultraviolet (UV) rays. It not only guards against painful sunburn, but also reduces the risk of premature aging and skin cancer. But not all sunscreens are created equal, and abundant options line store shelves. You’ll see terms like mineral, physical or chemical, but what do they mean? The main difference between chemical and mineral sunscreens is how they filter the sun’s rays. While they’re both an effective option for sun protection, the choice between mineral and chemical sunscreens typically comes down to your skin type, sensitivity and personal preferences. What is mineral sunscreen? Mineral sunscreen, also known as physical sunscreen, creates a physical barrier on the skin’s surface to reflect and scatter UV rays. This barrier helps block UV rays from being absorbed into the skin and causing damage. This type of sunscreen uses natural minerals, like titanium dioxide or zinc oxide, as its active ingredients. What is chemical sunscreen? Chemical sunscreen, on the other hand, works by using just that — chemicals — to protect your skin from the sun’s rays. Instead of physically blocking UV rays like mineral sunscreen, it works like a sponge, absorbing UV radiation and converting it into non-damaging heat through a chemical reaction to reduce sun damage. Your skin then releases the heat. Common ingredients found in chemical sunscreens include avobenzone, oxybenzone, octinoxate, octisalate, dioxybenzone and homosalate. Mineral vs. chemical sunscreen: Which is right for you? Each type of sunscreen has a unique set of benefits and drawbacks. Chemical sunscreen benefits People often like chemical sunscreen because of its lightweight, easy-to-apply formula. It blends seamlessly into the skin without leaving any white residue. Chemical sunscreen drawbacks However, chemical sunscreen tends to wear off more quickly. That means you have to reapply it more often, especially if you’re swimming or sweating a lot. It can also take up to 30 minutes to be absorbed into the skin to be effective. And if you have sensitive skin, chemical sunscreen could cause irritation or an allergic reaction. Mineral sunscreen benefits There’s no waiting period for effectiveness with mineral sunscreen — it protects your skin as soon as you apply it. And it’s generally well-tolerated by all skin types, making it ideal if you have sensitive skin, dry skin or eczema. Mineral sunscreens are generally preferred by dermatologists because if applied correctly, they literally form a separation between your skin and the sun. With instant protection and a lower likelihood of breaking down in sunlight compared to chemical sunscreens, mineral sunscreen is a safe, effective option for sun protection. Mineral sunscreen drawbacks A disadvantage of mineral sunscreen: It tends to be thicker, making it harder to apply evenly. And it can leave behind a white, chalky residue on the skin, which may not be appealing particularly if you have a darker skin tone. Are chemical sunscreens safe? The Food and Drug Administration (FDA) has not labeled either type of sunscreen as unsafe. However, there is growing concern over common ingredients in chemical sunscreen that are absorbed into the bloodstream and their impact on a person’s health. A study recently published in JAMA revealed the amount of chemicals absorbed into the bloodstream is significantly above the FDA’s threshold for waiving added safety trials to determine possible toxicity. This study does not mean that chemical sunscreens are unsafe, but rather more conclusive research is needed to determine if there are any effects on a person’s health. Current medical literature suggests that the known health risks of UV exposure far outweigh the potential risk of chemical absorption from this type of sunscreen. The bottom line? The effectiveness and safety of any sunscreen depend on several factors. Look for sunscreen that: Has an SPF of 30 or higher Is water-resistant Is labeled broad spectrum to protect against UVA and UVB rays If it has all these qualities, it’s proven to effectively protect the skin from sun damage, as long as you apply it generously and reapply it every two hours, or as directed. More sun safety tips Sunscreen alone can’t fully protect your skin from the sun’s UV rays, especially if you’re outside for long periods of time. Besides generously applying and reapplying sunscreen — whether mineral or chemical — follow these other sun-safe practices for optimal protection: Avoid peak hours in the sun, between 10 a.m. and 4 p.m. Wear sun-protective clothing with a UPF (ultraviolet protection factor) of 50 or higher, as well as sunglasses and a wide-brim hat. Stay in the shade whenever possible. By following sun safety practices and making whatever sunscreen you choose a part of your daily routine, you can enjoy the outdoors all summer long while keeping your skin healthy and well-protected. For the latest health and wellness tips and advice, visit geisinger.org/balance.
Geisinger Hosting Monthly PA Health Talks Geisinger will host PA Health Talk events to discuss movement disorders and treatment from noon to 1 p.m. on the second Tuesday of each month in the Geisinger Medical Center Hospital for Advanced Medicine Community Room. The informal discussions will be led by David Ferrone, M.D., Geisinger neurosurgeon, who will explain how deep brain stimulation (DBS) can improve life for people with movement disorders. The sessions will explore: How DBS can treat essential tremor, Parkinson’s disease and dystonia Which patients qualify for DBS Expected results of DBS therapy The first dates are: July 9 Aug. 13 Sept. 10 Oct. 8 People of any age can have essential tremor, but it’s most common after age 40. The condition is often hereditary. Men are more likely to have Parkinson’s disease, and diagnoses increase with age. The talks include a Q&A session. Lunch will be provided. Online registration is available. For more information, call 570-271-7321.
Geisinger Doctors Recognized as America’s Best Vascular Surgeons Geisinger Vascular surgeons James Elmore, M.D., and Christopher DeMaioribus, M.D., were named to Newsweek and Statista’s America’s Best Vascular Surgeons list for 2024. The recognized physicians were announced on June 12. “Our vascular teams continue to deliver the highest quality of care every day, and these recognitions are a testament to our physicians who continue to make better health easier for our patients in central and northeastern Pennsylvania,” said Alfred S. Casale, M.D., chief medical officer Surgical Services and chair of the Geisinger Heart and Vascular Institute. The list was compiled using the following four data points: Physician performance data from Medicare An online survey of medical experts A quality-of-care score from peers of each surgeon Consideration of their American Board of Surgery certifications This is the first time Newsweek and Statista have recognized the top vascular surgeons. To learn more about vascular surgery at Geisinger, visit geisigner.org/vascular.
Geisinger Hospitals Recognized for Maternal Healthcare Five Geisinger hospitals were recipients of the Pennsylvania Perinatal Quality Collaborative (PA PQC) inaugural Designations Awards. The awards, presented May 22 at a ceremony in Harrisburg, recognize hospitals for establishing multidisciplinary teams that have demonstrated improvements in maternal and newborn care by sharing best practices in their hospital and community. Hospitals could earn a designation for each 2023-24 PA PQC initiative in which they actively participated, including: the availaibility of immediate postpartum long-acting reversible contraception (IPLARC); maternal substance use disorders (SUD) identification and treatment; and standardizing the treatment of the substance exposed newborn (SEN) to reduce the need for drug therapy. The awards are based on meeting quality improvement milestone criteria from April 2023 through March 2024. “These recognitions are a reflection of the focus that our Obstetric and Pediatric teams place on high quality and equitable care across the Geisinger system,” said Sandra Culbertson, M.D, chair of Geisinger’s Women and Children’s Institute. “Responding to the opioid crisis and providing easy access to effective contraception are priorities that reflect the needs of families in our communities.” Geisinger Medical Center earned a silver designation to recognize its work in the issue areas of SUD focusing on health equity and a bronze designation in IPLARC. Geisinger Bloomsburg Hospital earned a gold designation in SEN, a silver designation in SUD with a health equity focus, and a bronze designation in IPLARC. Geisinger Wyoming Valley Medical Center earned a gold designation to recognize its work in the issue areas of SUD and a bronze designation in IPLARC. Geisinger Lewistown Hospital earned a silver designation in SEN with a patient voice focus, a silver designation in SUD with a health equity focus, and a bronze IPLARC designation. Geisinger Community Medical Center in Scranton earned a silver designation to recognize its work in the issue areas of SUD focusing on health equity and a bronze designation in IPLARC. A gold designation signifies a hospital’s proven commitment to health equity and patient voice in their quality improvement work. A silver designation signifies the hospital’s proven commitment to incorporating health equity OR patient voice into its quality improvement work. A bronze designation signifies the hospital met the required quality improvement submission criteria for at least two of the four quarters. In Pennsylvania, perinatal health issues persist, including racial and ethnic disparities in maternal and neonatal outcomes, higher than average maternal sepsis rates, and drug overdose deaths during pregnancy and postpartum. The PA PQC addresses these challenges through various initiatives, including Maternal Opioid Use Disorder, Neonatal Abstinence Syndrome, Maternal Sepsis, and Safe Sleep. Through collaborative efforts, the PA PQC aims to improve maternal and neonatal health outcomes across the state. “All Geisinger delivery hospitals have taken an active role in the PA PQC since its inception in 2019. The work is conducted by hospital staff (nurses, care managers and providers) who have shown tremendous dedication to improving care for mothers and babies,” said James Cook, M.D., Geisinger director of newborn services and co-chair on the PA PQC for pediatrics. “This work has been rewarded by the PA PQC with funds to purchase equipment and provide further education to our staff. “Future PA PQC initiatives for 2024-25 will include a focus on reducing the incidence of both maternal sepsis and sudden unexpected infant death across the region,” Dr. Cook added. The PA PQC is administered by the Jewish Healthcare Foundation and WHAMglobal, and it is affiliated with the Northeastern PA PQC (NEPaPQC).
Geisinger Discusses Isometric Exercise By: Geisinger, interventional cardiologist, Sandy Green, MD Exercises to combat high blood pressureNew evidence points to wall sits, planks and other isometric exercises as the most effective at lowering high blood pressure. Movement is the key to combating hypertension, right? Not so fast. It’s long been thought that aerobic exercise — think brisk walking, running and cycling — strengthens your heart and reduces blood pressure. And that’s true. But new evidence shows wall sits, planks and other isometric or static exercises are more effective at lowering high blood pressure. While research shows all forms of exercise are good for your heart, isometric training is a promising exercise mode for people with high blood pressure. The good news is isometric exercises also bolster joint stability, promote better posture and can be beneficial for preventing injuries and aiding in rehabilitation. What is isometric exercise? Isometric exercise is a low-intensity form of strength training where you contract or tighten a muscle group and then hold still — without any joint movement. While holding in a static position, the exercise relies on your body’s weight to help maintain strength and stabilize your joints and core. Isometric exercise is convenient, can be done in just a few minutes and doesn’t require any equipment and you can perform it easily at home or in the office during breaks. Why are isometric holds the best exercise to lower blood pressure? A study published in the fall of 2023 in the British Journal of Sports Medicine revealed that while most types of exercise helped lower blood pressure, isometric training was the most effective at lowering both systolic and diastolic blood pressure — especially in people with high blood pressure. When doing a plank or other isometric hold, your muscles contract and generate tension. That makes your blood vessels constrict, causing more demand for oxygen and nutrients. Decreased blood flow stimulates the production of nitric oxide, which dilates blood vessels to improve blood flow and supply these required resources. As a result, more blood can flow through the blood vessels and blood pressure is reduced. Strength training also engages the muscles and constricts blood vessels, but not for an extended time. When you do a bicep curl, you don’t hold it for several minutes. You lift it quickly and go back down, so you’re not getting the decreased blood flow to the area and increased production of nitric oxide from holding the position. An isometric hold also increases your heart rate and cardiac output to supply more oxygen to your muscles. Over time, this strengthens and conditions your heart to pump blood more efficiently and reduces stress on blood vessels, leading to lower blood pressure. What are isometric exercise examples? While all isometric exercises can contribute to lowering blood pressure, some are more effective than others. In the study, researchers studied three isometric exercise examples in particular: squeezing a handgrip, leg extensions and wall sits, also called wall squats. The wall sits were found to be the most effective isometric exercise of them all. To do a wall sit, position yourself with your back against a wall and slide down until your knees are bent at a 90-degree angle. Hold this position for 20 seconds or more. The wall sit primarily focuses on your quadriceps and glutes. The optimal isometric exercises for lowering blood pressure are those that engage multiple muscle groups and increase your heart rate. The study found doing four sets of two minutes each with a rest period in between, three to four days a week, yields maximum benefits. Other isometric exercise examples include: Plank, side plank and reverse plank Glute bridge Dead hang from a pull-up bar Static lunge V-sit Standing wall push-ups Calf raise and hold Tricep dip and hold Bicep curl and hold Overhead hold Kettle ball hold in front of you When doing any isometric hold, breathe slowly and regularly to make sure your muscles get plenty of oxygen. You can start by holding the position for 20 seconds and slowly working your way up to holding it for two minutes. Just be sure to talk with your doctor before starting any new exercise routine. Adding isometric holds as “exercise snacks” There is increasing evidence that points to the health benefits of “exercise snacks,” short bursts of vigorous activity spread throughout the day. If you struggle to find 30 minutes to work out each day, these two-minute or so “snacks” can quickly add up to help you meet your daily fitness goals. Incorporating exercise snacks into your daily routine is a great way to vary your workouts. For office workers, this is an easy way to get in exercise snacks throughout the day and positively impact blood pressure. So do wall sits between phone calls, hold a plank if you’ve been sitting too long or grip a stress ball before heading to a meeting. It breaks up your day at the office and can get you up and out of your chair even if you do it three or four times a week, that’s enough to lower blood pressure. Small changes can make a big difference. Adding isometric exercises doesn’t mean you should stop doing all other types of exercise, like strength training and cardiovascular workouts. It’s important to include all forms of exercise for your overall health and heart health. The American Heart Association recommends 150 minutes of moderate-intensity exercise (hiking, biking, water aerobics) or 75 minutes of vigorous aerobic activity (running, swimming laps) each week. Research is well established that aerobic training is just as important as strength training, which is just as important as stretching and isometric exercise for longevity. Each type of exercise plays a vital role in building the body’s strength, endurance, coordination, flexibility and functionality. For the latest health and wellness tips and advice, visit geisinger.org/balance.
