January 24, 2005
Hello! "The government
today [January 12, 2005] urged most Americans to eat fewer calories
and exercise 30 to 90 minutes a day, updating guidelines that
advised people to lose weight but gave few specifics on how to
do it. ... The panel recommended a minimum of at least 30 minutes
of moderate exercise -- brisk walking or gardening -- on most
days. But it said many adults need to exercise for 60 minutes
or more to prevent weight gain, and people who have lost weight
may need to exercise for 60 to 90 minutes to keep it off." Think about the people you know. Think about yourself. How many people do you think are spending 60 - 90 (or even 30) minutes exercising each day? In August of 2003, Most people aren't getting the exercise they need. We have work, school, time with friends, and more; so, what are most people doing with their free time? "Watching TV was
the leisure activity that occupied the most time, accounting for
about half of leisure time on average for both men and women....
Persons ages 15 to 24 averaged 5.5 hours of leisure time per day
... Persons ages 25 to 54 spent less time doing leisure activities
but still recorded more than 4 hours per day.... Younger persons
spent a relatively larger share of their time socializing, playing
sports, and playing games or using a computer for leisure." Playing sports does count as exercise, but time spent watching TV, sitting at the computer, or talking to friends does not tend to be time when a great deal of physical activity is done. So how do you take the time to exercise without missing out on all the other stuff you want to do? "Make exercise a
part of your daily schedule... Do you like to multitask? How can you make exercise one of your "tasks"? "Go for a walk in
your lunch break. ... Go for walks with friends to talk about
your studies. Brainstorming about an essay as you walk around
the campus can be a productive use of your time...." Are you too stressed by all you have to work into your schedule as it is? Is the thought of trying to add one more thing just too overwhelming? "Regular physical
activity helps you feel better because it: There are benefits now. There are benefits for the future. There are reasons to go above and beyond; there are also cautions to keep in mind when creating a workout plan. "To reduce the risk
of chronic disease in adulthood: Engage in at least 30 minutes
of moderate-intensity physical activity, above usual activity,
at work or home on most days of the week. As many in the country are digging out from a recent January snowstorm, other forms of exercise are brought to mind. Skiing, snowboarding, ice skating, and -- for those who live in snow country -- shoveling are all seasonal forms of exercise that can help get people out of the house on those cold winter days. As with anything, a balance must be found: "Avoid overextertion
[sic], such as shoveling heavy snow, pushing a car, or walking
in deep snow. The strain from the cold and the hard labor may
cause a heart attack. Sweating could lead to chill and hypothermia." This does not mean that you should not exert yourself; just be careful of overexertion (more likely for those who are older, in poor health, or out of shape). If you have neighbors (or parents) who really shouldn't be out shoveling the heavy snow, offer to do it for them. You get your exercise, and you get to help protect the health of someone else. Even if you are in good health, there are still reasons to be cautious when attempting to exercise in the cold weather. "Wind Chill is the
term used to describe the rate of heat loss on the human body
resulting from the combined effect of low temperature and wind.
As winds increase, heat is carried away from the body at a faster
rate, driving down both the skin temperature and eventually the
internal body temperature.... As with other winter weather events,
advisories are issued when the wind chill is more of a nuisance
rather than life-threatening. While the warnings are issued when
the wind chill can be life-threatening if an individual is not
properly dressed for the cold." Even if you don't live where snow and wind chill are issues, you may have other seasonal concerns to think about at other times throughout the year. Maybe you are one who lives in a part of the country that experiences both dangerously high and dangerously low temperatures. Either way, the weather can certainly affect an exercise routine. "Our bodies dissipate
heat by varying the rate and depth of blood circulation, by losing
water through the skin and sweat glands, and as a last resort,
by panting, when blood is heated above 98.6°F. Sweating cools
the body through evaporation. However, high relative humidity
retards evaporation, robbing the body of its ability to cool itself.
When heat gain exceeds the level the body can remove, body temperature
begins to rise, and heat related illnesses and disorders may develop. With all that said, it is important to remember: "Exercise should
be fun, because the more you enjoy it the more likely you are
to do it regularly. So find activities you like and make them
a part of your routine. ... Getting the exercise you need is easier
than you might think. There are plenty of ways to add a little
extra activity to your everyday routine. For instance: Those in North Dakota may not be able to bike to class for the next couple months, and those in Arizona may not be looking forward to walking to the store in August. Wherever you are, you need to find the way to get exercise that is right for you: your climate, your needs, and your lifestyle. Questions of the Week: Please email me with any ideas or suggestions. I look forward to reading what you have to say. Cindy |
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