Start Easy -- But Start
It may be difficult, but it's never too late to start new habits like exercise and
eating right. A healthy balance of diet and physical activity is important from childhood
through old age. From a health perspective, physical activity -- together with a balanced
and prudent diet -- appears to be one of the most important positive steps that we can
take to reduce the likelihood of developing some chronic diseases. The American Heart
Association reports that lack of exercise is as significant a risk factor for heart
disease as cigarette smoking, high blood pressure or high blood cholesterol levels.
The average American does not get enough exercise to maintain healthy heart and lungs,
muscle strength, endurance, flexibility and a healthy weight. A national objective is to
increase the number of people who engage regularly, preferably daily, in light to moderate
physical activity for at least 30 minutes per day.
Thirty minutes of accumulated physical activity throughout the day will go a long way
to making you healthier and your life more enjoyable. This message is especially designed
for the 70 percent of Americans who are basically sedentary. The discouraging reports show
only 20-30 percent of Americans are active for 30 minutes a day.
A review of the Physical Activity and Fitness Objectives of the Healthy People 2000
initiative found some progress has been made in increasing physical activity among
Americans, but too many adults still lead sedentary lives. When YOU start moving, the
number of sedentary Americans will be reduced by one.
Be active for 30 minutes over the course of the day and you will derive significant
physical and emotional health benefits, according to the Center for Disease Control and
other exercise experts. These new physical activity guidelines promote health, reduce the
risk of heart disease and cancer, and boost the immune system.
North Dakota Picture
The statistics for North Dakotans in 1991 looked a little better than the national
average, but we still have a long way to move. In the last 10 years we have been moving in
the wrong direction.
A 1991 North Dakota Department of Health survey showed:
- 55 percent of the state's adults did not exercise for at least 20 minutes three times a
week:
-- 57.6 percent of male respondents -- 52.5 percent of female respondents
- Significantly more males than females are sedentary
- The proportion considered sedentary increases with age
- As income rises, so does the level of physical activity.
In 1994, 58.2 percent of North Dakotans reported being sedentary in their lifestyle,
meaning they did not participate in leisure-time physical activity at least three times a
week for 20 or more minutes during each session. This figure is up from 54.6 percent in
1985. Many people reported no leisure-time activity at all.
Why are the numbers so small? In part, physical activity guidelines have recommended 20
minutes of vigorous continuous exercise at least three times per week. This is still an
excellent recommendation. It has motivated many Americans to start running or enroll in an
aerobics class. The recommendation did not, however, fit for most Americans who are
sedentary. Keep in mind that some exercise is better than no exercise, and more is better
than less.
10 Guidelines to Great Living!
1. Understand yourself
Take a good look at who you are and how you live. To be successful you must set your
fitness goals to complement, not conflict with, your lifestyle.
2. Make fitness a personal priority
You need to convince yourself that fitness should become a permanent and meaningful part
of your life so that you'll follow through with your fitness plans.
3. Set realistic goals
Don't try to be an overachiever. Setting high goals and reaching them quickly feels good,
but the results are usually short-term. Do what's doable. Reach goals one small step at a
time and be sure to reward yourself along the way.
4. Remember your motivation
"Health is wealth!" Looking and feeling your best is definitely a worthwhile
goal.
5. Be patient
Once you begin your exercise program, stick with it. A lifetime of inactivity can't be
undone in just one week! Begin at a comfortable level and progress slowly and gradually.
Listen to your body for signs of doing too much too soon.
6. Keep on track
You've started out great, then find yourself reverting to old habits. You're not a failure
-- don't throw in the towel! Bounce back and stay on track. Remember, you've made a
worthwhile and lifelong commitment to your body!
7. Beware of pitfalls
It's quite a challenge to remain focused on fitness. We are surrounded by fastfood,
vending machines and all the conveniences of modern living. Be aware of these pitfalls and
plan for them.
8. Focus on achievements
Our natural tendency is to focus on what we don't do. Focus on what you're doing right.
Credit yourself for any positive changes you make, no matter how minor they may seem.
9. Seek support
Whenever a major event takes place in our lives we seek the support of friends and family
for motivation and encouragement. As you begin to change many lifelong eating and exercise
habits, involve others in your plan.
10. Celebrate the new you
Now you can reap the rewards of healthy living.
Reprinted with permission from Fitness That Fits You! CPC Specialty Markets U.S.A.,
makers of Old London and Devonsheer Melba crackers 1994.
We always have to tailor our plan to the realities that each of us face. If we are
seden tary, the reality is that we're not going to immediately "optimize" our
program. Our goal should be to get the huge benefits derived from moving from nothing to
something, notes James M. Rippe, MD, associate professor at the Tufts University School of
Medicine and one of the nation's foremost experts on exercise. You can consider
progressing to other types of fitness activities once you've activated your body.
The greatest benefit derived from physical activity is moving from sedentary to
moderate levels of activity. Walking, bicycling, gardening, dancing, children being active
in play and adults playing with children are all examples of moderate activity. The era of
"no pain, no gain" is past. Moderate means brisk walking (3 to 4 miles an hour),
walking up stairs, bicycling (5� mph), swimming (� mph), calisthenics, heavy gardening,
lawn mowing (not a riding mower)any activity that will expend approximately 200 to 300
calories a day. The total amount of activity is more important than the type or intensity
of exercise chosen.
Be involved in moderate activity for 30 minutes over a day's time, 10 minutes here and
there during the day. Plan a 10 minute walk around lunch, some gardening in the evening
and maybe a 10 minute bike ride around the neighborhood.
Harry Truman once gave a working definition of what we have called fitness walking.
When he was president he took constitutionals. One of the secret service men once asked
him how fast you should walk and he was told, "Walk as though you have someplace to
go." That is what moderate brisk walking is. It is walking at a determined pace. It
is not speed walking; it is not race walking. (4)
Exercise does not need to be vigorous or strenuous, but may be as easy as walking.
Walking not only benefits the cardiovascular system, but may help protect against bone
loss and delay the onset of osteoporosis.
