Simple steps to get you off and running

Q: I’m interested in starting to jog. I’m in pretty good shape, but at 64, I feel I need to do more. Suggestions and advice would be appreciated. — Kayla T., Fort Wayne, IN

A: I applaud your desire to become more active — it’s never too late to improve your heart and muscle health and bone strength or to manage your stress.

Unfortunately, a Centers for Disease Control and Prevention survey shows that only around 28 percent of American adults get the suggested 150 minutes of moderate exercise and two days of muscle strengthening work each week — in rural areas it dips to 16 percent. So, remember to add two days a week of strength training to your new exercise routine.

As for jogging, it can be great exercise, but only if you respect your body. According to the AMA’S series “What Doctors Wish Patients Knew,” that means following these steps.

Step 1: Step into the right shoes for your feet.

Step 2: Look for an online step-by-step “from couch to running path” program for suggestions and guidance.

Step 3: Always warm up before you start running. Step 4: Start slow.

Step 5: Listen to your body. Step 6: While you’re jogging, take walking breaks frequently.

Q: With mask and vaccination mandates being lifted and the declaration of a COVID-19 emergency scheduled to end in May, do I need to worry about COVID-19 any more or get the more recent bivalent COVID-19 booster? — Julie P., Iowa City, Iowa

A: There are still over 40,000 COVID-19 cases reported every week in the U.S. So whether you’re fully vaccinated or not, wearing an N95 mask in crowds and enclosed spaces with other folks still makes sense, especially if you have underlying health conditions.

It’s less clear cut when it comes to getting another booster shot. If you are under 50, and without comorbidities like obesity, Type 2 diabetes or cancer, then you’re probably better off without the third bivalent MRNA booster. For folks over 50, the benefits of that booster after the second monovalent booster and of getting any additional booster within one year of the last one are now being debated in academic circles. In addition, risk-benefit data about additional boosters after two of the original ones and of the newer MRNA booster is now mixed (even if you are at increased risk because of age or other health issues). So, do make sure you have the original vaccine — and (if possible) the two original boosters.