NUTRITION & PHYSICAL ACTIVITY

"Get physically active at least five days a week for thirty minutes or more. Come on, get off the couch." - Josh Duhamel, Las Vegas

What You Should Know...

Approximately 127 million Americans are overweight, 60 million are obese and 9 million are severely obese. Obesity has become an epidemic, costing over $100 million in healthcare and contributing to over 300,000 deaths in the United States alone. With increased portion sizes and more high-calorie food options available, maintaining a healthy lifestyle is becoming increasingly difficult. However, by spreading awareness of proper nutrition and physical activity, Americans can adopt daily routines that will prolong their lives and prevent chronic illnesses.

Physical activity

In order to balance out the calories that the body receives through foods, individuals must also participate in physical activities. People should be active for 30-60 minutes a day on most days. While regular exercise is necessary in order to maintain a healthy weight, it also builds strength and fitness, reduces stress, increases energy, and decreases the risk of heart disease, diabetes and high blood pressure.

More than 50 percent of Americans do not get enough exercise, while 25 percent of adults do not exercise at all. Various physical and environmental factors hinder individuals from maintaining an active lifestyle. Environmental barriers like access to sidewalks, dangerous traffic and street design can discourage individuals from physical activities. Personal barriers like lack of motivation, time constraints and low self-esteem also make it difficult for people to get motivated to exercise. Therefore, creating a healthy lifestyle is not only about getting the right nutrition and exercise, but encompasses various social and personal obstacles as well.

The belief that physical activity is limited to the gym and sports is a myth that discourages individuals from establishing healthier habits. Physical fitness does not have to mean monotonous and strenuous exercise, but can consist of activities that individuals enjoy, from gardening to horseback riding. Activities should include a cardio element to strengthen the respiratory and circulatory systems, weight training to strengthen muscles, or muscle-lengthening activities that increase joint flexibility. Various activities can encompass these different factors, allowing individuals to increase their physical condition while participating in activities they enjoy. It is important to note that fitness is not necessarily measurable using a scale, since a person's body weight does not reveal how much of the body is made up of fat and how much is lean mass.

Individuals beginning exercise programs should start at an easy pace and gradually increase time or intensity in order to avoid injuries. People should also remain aware of their body, monitoring levels of fatigue, heart rate and physical discomfort. Signs of overexertion include breathlessness and muscle soreness, while dizziness, chest and arm pain and lightheadedness are warning signs for more serious heart problems.

Nutrition

In order to lose weight or maintain a healthy weight, it is important to understand the relationship between the energy put into the body and the energy that the body uses. To lose weight, individuals need to exert more calories than they take in, while maintaining a healthy weight requires balancing out the intake and output of the body's energy.

The amount of calories the body needs changes depending on the person's age, weight and activity level. Rather than consume high-calorie foods, people should choose the most nutrient-rich foods like fruits, vegetables, fiber, grains, and poultry, to ensure that the body gets enough vitamins. Nutrient-dense foods have a high level of vitamins and relatively few calories. Foods that are low in nutrients usually have a high number of calories, making it difficult to consume enough vitamins without gaining weight.

Most packaged foods have a nutrition label that reveals its nutritional value. Individuals should choose foods that are low in saturated fats, trans fats, cholesterol and sodium, and high in potassium, fiber, vitamins A and C, calcium and iron. Monounsaturated fats and polyunsaturated fats are beneficial for the body, raising good cholesterol levels. The label will also reveal how many calories are contained in each serving size, though individuals should also read the list of ingredients to check for added sugars as well. Ingredients like sucrose, glucose, high fructose corn syrup, maple syrup and fructose are all types of sugars that will add to the food's overall calorie content.

Proper nutritional habits begin at an early age; studies show that overweight children are more likely to become obese adults. Obesity in young adults ages 12-19 has more than tripled in the last 20 years. Among American adults over the age of 20, 64.5 percent are overweight, while 4.7 percent are severely obese, up 2.9 percent from 1994. Overweight individuals are also at increased risk of diabetes, high blood pressure, high cholesterol, asthma and joint problems.

What You Can Do...

Both nutrition and physical exercise is necessary in order to maintain a healthy lifestyle.

NUTRITION

• Plan ahead
  Lay out your shopping list for meals and snacks throughout the week. This habit will help you focus on specific foods at the grocery store.


• Preparation counts
  Opt for foods that are steamed, grilled or broiled instead of those that are fried or sautéed.


• Ask for substitutes
  When eating out, make your meal healthier by substituting food items in your meal. Ask for vegetables instead of French fries, order fruit instead of cake or pie desserts and get low-calorie salad dressing on the side.


• Pack for the road
  When heading out for lengthy trips or errands, pack healthy snacks like vegetables, fruits or nuts in order to avoid more impulsive and unhealthier snacking.


• Balance your diet
  Choose foods from each food group. Your diet should include plenty of fruits, vegetables, whole grains, lean proteins, and calcium-rich foods.


• Watch the liquids
  Opt for water or other drinks without added sugars. Beverages like juices and sodas add up in calories.


• Keep a journal
  Write down the food you eat each day; keeping track of your meals makes it easier to stay on track and make sure you are getting enough vitamins in your diet.


• Watch your portions
  Many restaurants serve over-sized portions for one person. Control the amount of food on your plate by splitting an entrée with a friend, or taking half of your meal to-go.


• Don't overeat
  When eating or snacking in front of the TV, put the amount of food you plan to eat in a bowl instead of eating straight out of the package. It is easy to overeat when you are not paying attention to what is going into your mouth.

PHYSICAL

• Find time
  Set aside time in your busy schedule for physical activity, whether it is a trip to the gym or walking up and down stairs during your lunch break – anything that will get you to at least 30 minutes a day.


• Have fun
  Physical activity does not have to be grueling; try new activities or sports in order to make your workout fun and interesting.


• Set goals
  Set small and specific goals. Having goals that are too overwhelming will be more daunting. Once you have achieved your goal, keep building on it with more time, intensity or by varying activities.


• Reward yourself
  Celebrate your successes along the way. Creating a healthier lifestyle is an accomplishment!


• Look at the big picture
  While you set your smaller goals, always have a long-term vision in mind.


• Find support
  Finding friends and relatives that will keep you motivated will make your healthier lifestyle a more enjoyable experience. Find people who will accompany you on walks, hikes or workouts.


• Be prepared for setbacks
  Accept that lapses will happen. They are a normal part of an exercise regime, so the sooner you accept it, the easier they are to overcome.

To Know More...

• U.S. Department of Health and Human Services
  1-800-336-4797
  www.smallstep.gov
  www.healthierus.gov

Just for fun...

• http://www.cdc.gov/nccdphp/dnpa/bmi/index.htm
  Calculate your body mass index (BMI) to see if you are at a healthy weight.
  
  
• http://www.mypyramid.gov/mypyramid/index.aspx
  Calculate how much of the different food groups you need to eat based on your body type and daily activities.
  
  
• http://www.mypyramidtracker.gov/
  Track your food intake and physical activity for up to a year to determine how your nutrition and physical activity match up to the recommended health guidelines.