National Physical Fitness and Sports Month-National Health Observances: healthfinder.gov - Your Source for Reliable Health Information

National Physical Fitness and Sports Month

Sponsor: President’s Council on Fitness, Sports, & Nutrition

National Physical Fitness and Sports Month is a great time to promote the benefits of physical activity.

Getting active increases your chances of living longer and can help you:

• Control your blood pressure, blood sugar, and weight.
• Raise your "good" cholesterol.
• Prevent heart disease, colorectal cancer, and type 2 diabetes.

Here are some tips to help you get active:

• Aim for at least 2 hours and 30 minutes of moderate activity a week. This includes things like walking fast, dancing, or biking.
• Do muscle-strengthening activities at least 2 days a week. Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms.

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Why Exercise Won't Make You Thin - TIME

As I write this, tomorrow is Tuesday, which is a cardio day. I'll spend five minutes warming up on the VersaClimber, a towering machine that requires you to move your arms and legs simultaneously. Then I'll do 30 minutes on a stair mill. On Wednesday a personal trainer will work me like a farm animal for an hour, sometimes to the point that I am dizzy — an abuse for which I pay as much as I spend on groceries in a week. Thursday is "body wedge" class, which involves another exercise contraption, this one a large foam wedge from which I will push myself up in various hateful ways for an hour. Friday will bring a 5.5-mile run, the extra half-mile my grueling expiation of any gastronomical indulgences during the week.

I have exercised like this — obsessively, a bit grimly — for years, but recently I began to wonder: Why am I doing this? Except for a two-year period at the end of an unhappy relationship — a period when I self-medicated with lots of Italian desserts — I have never been overweight. One of the most widely accepted, commonly repeated assumptions in our culture is that if you exercise, you will lose weight. But I exercise all the time, and since I ended that relationship and cut most of those desserts, my weight has returned to the same 163 lb. it has been most of my adult life. I still have gut fat that hangs over my belt when I sit. Why isn't all the exercise wiping it out?

via time.com

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How Much Weight Can You Lose By Walking On The Treadmill 45 Minutes A Day? | LIVESTRONG.COM

Exercise is one of the two most commonly used methods for losing weight, with cardiovascular exercise being the most effective form for weight loss. Although such exercises as cycling, running and cross-country skiing are cardiovascular options, walking can be just as valid a choice. It's low-impact, often more enjoyable and accessible without specialized equipment. Walking on a treadmill even eliminates the need to wait for good weather.

Exercise and Weight Loss

If you eat fewer calories than you take in, your body burns fat to access the energy stored in fat cells. Lost fat equals lost weight. Exercise boosts your daily energy needs, meaning you increase the number of calories you burn during the day. You need to do 3,500 calories worth of exercises for each pound you want to lose -- assuming you don't increase how much you eat in response to the extra energy expenditure.

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More Than Half of Texans Lie About Health and Fitness Habits

Survey Finds Women More Dishonest Than Men and Correlation Between Weight and Lying

DALLAS (January 31, 2011) – At a time when many people are working to lose weight and get healthier, more than half of Texans admit to lying to family or doctors about their health and fitness habits such as nutrition and amount of exercise, according to the True Results Health Honesty Survey.  Forty-six percent are not honest with family members and 32 percent admit to lying to doctors.  True Results is a team of leading weight loss experts based in Texas.

Of those that lie, the majority (70 percent) do so only a few times per year and the main reasons for lying are embarrassment about one’s real habits (57 percent) and not wanting to explain the truth (33 percent).  Only 30 percent have been confronted about their dishonesty.

“Lying about your health and fitness, if even only a few times per year, can signify a fundamental issue in your ability to achieve your health goals,” said Jessica Diaz, nutritionist and exercise physiologist for True Results.  “Numerous studies have shown, the key to achieving any health or fitness goal is support from those around you and that cannot happen if you’re not honest with yourself or others.”

Gender and Weight Play a Role

True Results’ survey also revealed that slightly more women lie about their health and fitness habits to family than men (50 percent versus 43 percent) and to their doctors (34 percent versus 28 percent.)  The poll also showed that overweight people are less honest with others.  Weight categories were calculated by determining each respondent’s Body Mass Index (BMI), or measure of body fat based on height and weight.

via trueresults.com

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Inactivity Is Harmful, Even With Trips to the Gym - NYTimes.com

Many of us sit in front of a computer for eight hours a day, and then go home and head for the couch to surf the Web or watch television, exchanging one seat and screen for another. Even if we try to squeeze in an hour at the gym, is it enough to counteract all that motionless sitting?

A mounting body of evidence suggests not.

Increasingly, research is focusing not on how much exercise people get, but how much of their time is spent in sedentary activity, and the harm that does.

The latest findings, published this week in The Journal of the American College of Cardiology, indicate that the amount of leisure time spent sitting in front of a screen can have such an overwhelming, seemingly irreparable impact on one’s health that physical activity doesn’t produce much benefit.

The study followed 4,512 middle-aged Scottish men for a little more than four years on average. It found that those who said they spent two or more leisure hours a day sitting in front of a screen were at double the risk of a heart attack or other cardiac event compared with those who watched less. Those who spent four or more hours of recreational time in front of a screen were 50 percent more likely to die of any cause. It didn’t matter whether the men were physically active for several hours a week — exercise didn’t mitigate the risk associated with the high amount of sedentary screen time.

via well.blogs.nytimes.com

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Phys Ed: If You Are Fit, You Can Take It Easy - NYTimes.com

New Year’s resolutions tend to war with wintertime malaise. Resolution urges you to work out. Malaise suggests that you linger in bed. But there’s good news for those of us torn between these impulses. A number of newly published studies offer compelling reasons to get out and exercise on the one hand, as well as new estimates of just how little we can do and still benefit on the other.

The most sobering of the recent studies, published last month in The British Journal of Sports Medicine, looked at a large group of retired elite male athletes, most now in their 50s. Some had remained physically active, although they were no longer competing. Others had taken fully to sloth, avoiding almost all exercise. When the researchers examined the health profiles of the two groups, they found, to no one’s surprise, that the sedentary ex-athletes had a much higher risk of metabolic abnormalities, including insulin resistance, than their more active counterparts. Training hard and often in their youth had not conferred lifelong health benefits on the athletes as they aged, not if they now sat around all day.

Similarly, although in a more compressed time frame, a study published earlier this year found that when a group of world-class kayakers completely quit training (at the end of a competitive season), they rapidly lost strength and endurance. After only five weeks of not training, according to one measure of strength, they’d sloughed off about 9 percent of their muscular power and 11 percent of their aerobic capacity.

via well.blogs.nytimes.com

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h2u.com : H2U : Health To You

Member Sign In   Take Health Assessment   Find a Local Affiliate   Program Partners   Find a Physician   Lookup your Medications

Health Calculators Use our interactive health calculators to determine your health numbers.   Activity Calculator   Basal Metabolism   Body Mass Index   Calories Burned   Calorie/Energy Needs   Exercise Guide   Ideal Body Weight   Target Heart Rate   Waist-to-Hip Ratio

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Walk with a Doc

"Just Walk" is a free, non-profit  program for anyone interested in taking steps for their health. Bring friends and loved ones or come alone, and enjoy a refreshing, rejuvenating walk in the park. Physicians, specialists and healthcare professionals from your community will provide support and answer questions. Come out and see what is happening in your community.

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