A Healthy Habit to Start and Keep

A Message from Dr. Stephen Kindred – Assistant Vice President, Corporate Medical

Physical inactivity is a major risk factor for cardiovascular disease, and most Americans are not physically active enough to gain any health benefits.

Exercise is said to be the “magic bullet.” Why? Increased physical activity (along with a healthy diet) can help you lose weight, increase energy and reduce health risks.

Will power alone is not enough to keep you motivated! You have to program exercise into your daily routine. Exercise must be part of your lifestyle. Just ask Lon, Assistant Vice President in Administrative Services at Corporate.

Lon played basketball in college, and left weighing 176 pounds. Just three years later his weight had jumped up to 235. He knew it was time for a change, but entered a common cycle of loss and gain. “I lost it for several years, and was ok, but went up again to 225, then lost it again. When my weight went back up again, and I wanted to lose it for a third time, I finally realized it was time to really change my life and control things better through exercise and diet,” said Lon.

According to the latest joint American Heart Association/American College of Sports Medicine guidelines on physical activity, all healthy adults ages 18-65 should be getting at least 30 minutes of moderate intensity activity, five days a week. However, there are additional guidelines for those 65 and older, or for those 50-64 with chronic conditions or physical functional limitations (e.g., arthritis) that affect movement ability or physical fitness.

For Lon, success has come through a combination of running and walking, though he stresses the importance of dedication. “I realize it is a combination of exercise and discipline in what I eat that works for me,” said Lon. And he’s seen the results – not only is he keeping his weight off, but he feels better, and his heart rate and cholesterol are in good shape.

What types of physical activity should you participate in?

You don’t need to go to the gym five times a week to be healthy. For instance, did you know that a 45 minute walk at a brisk pace (three to four miles an hour) can burn up to 300 calories? Exercising at a moderate intensity can help lower blood pressure, increase good cholesterol, reduce complications of diabetes, and increase overall wellbeing.

Tips on fitting in fitness

• Go out for a short walk before breakfast, after dinner or both!  Start with 5-10 minutes and work up to 30 minutes.
• Walk or bike to the corner store instead of driving.
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route.
• When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control.  Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
• Keep exercise equipment repaired and use it!

Tips for exercise success

• If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
• Choose activities that are fun, not exhausting. Add variety so exercise will never seem boring or routine.
• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
• Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
• Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise?  Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member or friend. Be an active role model for your children and grandchildren.
• Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!

Resources

• Vist Dr. Ian Smith's tips on exercise as part on the 50 Million Pound Challenge Web site.
• American Heart Association's recommendations for a healthy heart.
• Try to work activity into your daily life by setting realistic goals. Activity doesn't have to take up a lot of time in your day -- in fact, many people find that they can significantly increase their activity just by taking a few small steps.  Visit www.smallstep.gov.