| "One can always distinguish between juveniles and | | | | Obesity prevention, for most, is nothing more |
| adults in mammalian species: The juveniles are | | | | than maintaining a proper check and balance |
| always looking for something to do and the adults | | | | between calories consumed and calories |
| are always looking for someplace to sitdown..." | | | | expended. Calorie expenditure comes as a result |
| Per-Olof Astrand, Exercise Physiologist | | | | of three mechanisms: Basal or resting metabolism |
| During a time of super-sized meals, high-speed | | | | is the calories burned at rest. This accounts for |
| Internet, and increasing sport spectatorship, we | | | | 70 % or more of your total daily expenditure and |
| find ourselves far less active and heavier than our | | | | is a reflection of lean mass - the more muscle the |
| ancestors. | | | | more calories burned. Thermal effect of food is |
| We also find ourselves more stressed about | | | | the calories expended as a result of digestion. |
| finances and frustrated about escalating health | | | | Some foods actually require more calories to |
| insurance premiums, greater deductibles, larger | | | | digest than others and accounts for |
| co-pays and higher taxes. Our defined benefits | | | | approximately 10% of daily expenditure. Voluntary |
| have become defined contributions. We demand | | | | activity (aerobic exercise) is extremely variable |
| answers and look for reasons. | | | | and can account for 10 - 30 % of daily |
| Our desire for enlightenment, ironically, is probably | | | | expenditure. Increasing the basal metabolic rate |
| as close as the nearest mirror or scale. Our | | | | through strength conditioning and voluntary |
| lifestyles have created a chain reaction that is | | | | activity (aerobic exercise), enhancement of the |
| hitting us all hard in our hearts as well as our | | | | burning mechanisms that make up 90% of daily |
| pocket book, with the catalyst being obesity: 1 | | | | caloric expenditure can be easily realized. |
| out 2 Americans will develop heart disease, | | | | All people, of all ages, should try to expend 2,500 |
| 17%of heart disease cost is directly related to | | | | to 3,000 calories per week through an exercise |
| obesity and $99.2 billion is spent annually on | | | | program. This means walking 40 minutes per day |
| individuals with a Body Mass Index (BMI) greater | | | | at 3 mph equaling 2 miles, for a minimum of 7 |
| than 28. | | | | days per week. This recommendation may seem |
| Between 1985 and 1999 the Centers for Disease | | | | higher than what has been suggested in the past. |
| Control (CDC) measured the change in obesity | | | | However, recommendations are always being |
| prevalence in the U.S. (Obesity being measured by | | | | reanalyzed. Do to the decline in occupational |
| a BMI greater than 25.) In 1985, 28 states | | | | activity; recreational exercise recommendations |
| reported no prevalence of obesity while 14 | | | | have been increased. The benefits of aerobic |
| reported less than 10%. By 1999, 21 states | | | | exercise can be achieved in an incremental |
| reported obesity in more than 25% while another | | | | fashion, meaning four 10- minute bouts can hold |
| 21 states reported obesity levels between | | | | thesame health benefits, as one 40-minute bout |
| 15-20%. This dramatic increase has produced a | | | | as long as the intensity is met and the total |
| tremendous health burden, killing on average | | | | calories burned is equivalent. Less than 10 minutes |
| 300,000 people a year. Not only has obesity been | | | | doesn't seem to hold the same benefits. |
| linked to increased human fatality, obesity and the | | | | If a person suffers from a health condition, having |
| lifestyle that is its genesis may be the impetus for | | | | recommendations specific to your condition is |
| most debilitating diseases. | | | | very important. Check with your physician or |
| Sedentary lifestyle and poor dietary habits are the | | | | clinical exercise physiologist before starting. |
| first steps in this cycle of destruction. Obesity, | | | | Strength conditioning is a form of exercise that |
| which results from these two common lifestyle | | | | should be done two to three times per week. As |
| practices, produces conditions that are commonly | | | | mentioned earlier, muscle mass is extremely |
| linked to many diseases. Heart disease, stroke | | | | important in improving resting metabolism and |
| and cancer top this disease list. According to the | | | | preventing and eliminating excessive body fat. |
| CDC, high blood pressure is 75% directly linked to | | | | Strength conditioning can be as easy as |
| obesity while insulin resistant diabetes is more | | | | liftinghomemade dumbbells (soup cans or plastic |
| than 50% attributed to obesity. High cholesterol is | | | | pop bottles) to as sophisticated as a Nautilus |
| also highly associated with obesity. | | | | circuit trainer. To increase muscular activity, |
| Dr. Tom Kottke, cardiologist at the Mayo Clinic, | | | | starting with a weight that can be lifted 10 - 15 |
| states, "When we work to prevent cardiovascular | | | | repetitions should be adequate. To build more |
| disease, we also reduce the risk of cancer, | | | | muscle, eventually increasing the intensity to a |
| diabetes, chronic obstructive lung disease, | | | | weight that can be lifted 6 - 8 times would be |
| osteoporosis, osteoarthritis, and related | | | | suggested. For those suffering from health |
| diseases--the "lifestyle syndrome". According to | | | | conditions, sticking with a weight that can be lifted |
| the CDC this would result in billions of dollars | | | | using the higher repetition method is |
| saved annually. Simply moving the U.S.population | | | | recommended. Checkingwith your physician or a |
| from a low fitness level to a moderate fitness | | | | clinical exercise physiologist may also be |
| level would save almost $76 billion annually. | | | | warranted. |
| Even though humans today eat more calories on | | | | Getting involved in an exercise program doesn't |
| average than their grandparents, 80% of all | | | | have to be difficult nor expensive, but does |
| obesity can be associated with low caloric | | | | require a commitment. The investment will |
| expenditure - LACK OF EXERCISE, both aerobic | | | | definitely pay off by reducing the risk for |
| and strength conditioning. Forty percent of | | | | developing obesity, preventing the "lifestyle |
| Americans acknowledge they get no regular | | | | syndromes" and controlling health care cost. All |
| exercise and 60% feel they get adequate | | | | this shouldequal a healthier community and pocket |
| amounts. Unfortunately for both groups, only 10 - | | | | book. |
| 15 % actually get enough exercise to provide any | | | | If you have any question concerning diet and |
| health benefits, most coming from obesity | | | | exercise, please contact the Minnesota Health |
| prevention. | | | | Fitness and Sport. |