Nutrition & Fitness

Find your Balance

Over one third of Americans are seriously overweight. We recognize the problem but how do can you put it all together? The video below is from the Centers for Disease Control on controlling your weight and finding the time for physical activity.

Read about  Finding Balance and Health Lifestyles.  If you are having trouble viewing the video try this link  Finding Healthy Balance  (4min 17sec, wmv)

 

Physical Activity and Your Health

To reduce the risk of heart disease, adults need  about 30 minutes of physical activity almost every day. Just about all of us can exercise. You may have to take it slow and easy but the most important thing is to try.

If you are unsure of your health - See your doctor before beginning an exercise program: And always - take it easy. It's not a race - enjoy.

Check out Your Guide to Physical Activity and Your Heart.

 

Getting Started with Fitness

From picking the right exercise shoes to calculating your BMI,  the very best guide we have found is from the National Institute of Aging. No matter how old or young or fit or unfit you are, this is an outstanding guide for physical activity. It is 120 pages long -- so take your time.

Exercise & Physical Activity, Your Everyday Guide, from the National Institute on Aging

 

Finding the Right Diet Plan:

Here is an amended guideline for a diet plan from the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health.  For the complete guide please look to  Choosing a Diet Plan (NIDDK/NIH). 

 

Talk With Your Health Care Professional

• Tell your health care professional that you want to talk about your weight. Share your concerns about medical conditions you have or medicines you are taking.
• Make sure you understand what your health care provider is saying. Do not be afraid to ask questions...
• If you want more support, ask for a referral to a registered dietitian, a support group, or a commercial weight-loss program.

A Responsible and Safe Weight-loss Program

Look for a weight-loss program that is based on regular physical activity and an eating plan that is balanced, healthy, and easy to follow. The program should encourage healthy behaviors that you can stick with every day. Safe and effective weight-loss programs  include:

• Healthy eating plans that reduce calories but do not forbid specific foods or food groups.
• A plan of a moderate level of physical activity.
• Tips on healthy habits that also keep your cultural needs in mind, such as lower-fat versions of your favorite foods.
• Slow and steady weight loss. Experts recommend losing weight at a rate of 1/2 to 2 pounds per week.
• A plan to keep the weight off after you have lost it.

 

"Choose to Lose"

Choose to Lose is the Wellness 2000 weight loss program.  It is based on  Choose to Lose: A Food Lover's Guide to Permanent Weight Loss (3rd edition), Dr Ron and Nancy Goar (1999, Houghton Mifflin)

• Our program incorporates healthy nutrition and a moderate level of fitness activity in an 8 week program.
• We provide classroom training and hands on training in fitness and healthy eating.
• Each participant receives continuing support through health coaching, newsletters, and their support group.

Losing weight is extremely difficult.  In whatever program that you choose be sure to have a support structure whether that be friends, family or a coach.  We all need a little help.

If a plan like ours sounds appealing give us a call at 1-800-866-8344 or email info@wellness2000

 

Should you see your doctor before beginning exercise?

Almost everyone can do some type of physical activity. In most cases your doctor will recommend exercise. However, you may have symptoms that you would want to discuss with your doctor. These may include:

• Dizziness or shortness of breath
• Chest pain or pressure
• An infection or fever with muscle ache
• Unexpected weight loss
• Foot or ankle sores that are not healing
• Medications that you are taking
• A recent surgery

 

Obesity - A Clinical Approach

Obesity is a serious medical condition.  If your body mass index is greater than 30, you should consider seeing your doctor for treatment.  When your weight increases to overweight or obese, the risk for the following medical conditions increases:

• Coronary heart disease
• Type 2 diabetes
• Cancers (endometrial, breast, and colon)
• Hypertension (high blood pressure)
• Dyslipidemia (high cholesterol or triglycerides)
• Stroke
• Liver and Gallbladder disease
• Osteoarthritis

How do you know if you are obese?

Obesity is often defined using a measurement called body mass index (BMI).  This measurement is widely used because it is simple and produces an accurate result for most people. BMI should not be used if one has access to a Skinfold test or a Bio-electrical impedance analysis. Some people weigh more because of muscle, so the BMI test is not correct for people with a large muscle mass.

However, for most people, BMI is a reasonably accurate measurement. You can calculate your BMI using the following link from the Department of Human Services.

Today, about one third of American adults are considered obese.  But there is a positive outlook.  Relatively modest weight loss will rapidly improve or prevent the health problems associated with obesity.

Obesity treatment methods include:

• Dietary changes
• Exercise and activity
• Behavior change
• Prescription weight-loss medications
• Weight-loss surgery

Most people can achieve a healthy weight through changes in behavior.  Health eating habits and increased physical activity are necessary in any treatment plan.  These changes in lifestyle are also required in treatments using prescription drugs or weight-loss surgery.  To learn more about clinical approaches to obesity read Mayo Clinic - Treatment of Obesity .

 

 

Wellness 2000, Inc.
           1175 E. Main, Suite 2F       
Medford, OR 97504

     Phone: 800-866-8344   
                email: info@wellness2000.com

 

 

 

In This Article

• Find Your Balance
• Physical Activity and Your Health
• Getting Started with Fitness
• Finding the Right Diet Plan
• Choose to Lose
• Should you see your doctor before beginning exercise
• Obesity -A Clinical Approach

Related Topics

• Your Health
• Assessing Your Health
• Nutrition & Fitness
• Influenza
• Living and Working Well

Links

• Physical Activity Guidelines for Everyone(CDC)
• Healthy Eating (Help Guide)
• Healthy Eating for Kids (Kids Health)
• Find the Right Diet Plan (NIH)