Hot Topic: Exercise with a Hula Hoop

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The hula hoop-you know the plastic and sometimes glitter blasted ring that children use to play outside?  It has been the latest exercise craze!  Have you tried it in a while?  It has been years for me & I'm not sure I could actually sustain it long enough to call it exercise...but apparently some do.  A quick Google search brings up 192,000 hits when searching "hula hoop workouts".  Now that's a lot of information.  This 'new' form of exercise is touted as being FUN! That is something that all our exercise or physical activity should be.  Finding ways to incorporate the things that you love doing into physical activity is the golden pathway to a more active lifestyle.  That means that the hula hoop may not be for everyone.  But for those still interested here are a few info tidbits:

• Start by using a regular child-like hula hoop and when you get the technique down, start using a weighted hula hoop. You can find them online or in sports stores across the nation.  Just look at all THESE hoops! They even have a "travel hoop" that breaks down to increase portability!

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• Read about hula hoop workouts and determine if you would like to do it at home or in a gym setting.  
• Real Simple has an online guideline to hula hooping
• Find an instructor HERE
• Benefits include: increased torso flexibility, core strength, inches lost around the waist
• Like any other exercise, you must be consistent to see results

If you are looking for a different way to get in your physical activity this might be just the type of activity you have been looking for! Let us know what you think after you try it!

Indianapolis, IN Running Events for ALL Stages of Fitness

Accountability is huge when it comes to weight loss, but it's also important to have accountability for physical activity.  One form of accountability is to sign up for a local walk/run event. These events, races or runs, whatever you call them, are tons of fun because there are loads of people there to encourage you along the way.  Sign up with a friend and make it a social event too!  

Most events are for charitable causes where the small entry fee is a donation.  Even with a little investment, the accountability is higher than no investment to keep the commitment to participate.  

The first few months of 2013 are packed with events on the calendar.  Below are a few for the first few months, but click HERE for more details & and all inclusive list of events around and in the Indianapolis area to keep you accountable.  You could realistically sign up for one or more events each month to keep you on track with your physical activity goals!

2/3/13: Groundhog 7 (7 miles) A free race, can good donations are welcome to benefit Gleaners Food Bank
2/16/13: Be My Valentine 5K run/walk. All proceeds go to Friends of Garfield Park
2/23/13: Polar Bear 3 or 5 mile in downtown Indianapolis
3/9/13: Spring Fling 2103 5K run/fitness walk in Plainfield, IN
3/16/13: Shamrock Run/Walk 4 miles. Benefits Indy Sports Foundation; downtown Indianapolis
4/13/13: Family Run/Walk 5K. Benefits Peyton Manning Children's Hospital, Indianapolis, IN
4/28/13: Best Buddies 5K. Benefits Best Buddies Indiana High School and College Programs.  Indianapolis

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Your Medical Chart; Does it include Physical Activity?

Do you participate in activity?  Physical activity that is or movement of your body parts. If so, do you know how many minutes you do each day or on a weekly basis? Do you know what is recommended?

If the answer to all these questions is "no", then you might be surprised or taken back when your doctor asks you report the number of physical activity minutes you are doing. The Associated Press came out with this article stating that there is a push for doctors to record this type of information as a vital sign (blood pressure, pulse, etc).  Reporting and recording it is just as important as a persons blood pressure and that it is of higher concern than most people would typically think for physical activity.

The guideline for Americans age 18-64 for physical activity is at least 150 minutes per week.  "Adults gain most of these health benefits when they do the equivalent of at least 150 minutes of moderate intensity aerobic physical activity (2 hours and 30 minutes) each week. Adults gain additional and more extensive health and fitness benefits with even more physical activity. Muscle-strengthening activities also provide health benefits and are an important part of an adults overall physical activity plan." ~2008 Physical Activity Guidelines from the Department of Health and Human Services.  

We promote physical activity and encourage all of our patients to increase the number of minutes they are doing physical activity each week.  This might be increasing from 0 minutes to 5 minutes per day of intentional physical activity.  Whether or not this is something that you will see from your doctors office in the future or not, it is definitely proven that those who participate in regular physical activity are healthier than those who do not. 

Start now by increasing your minutes that you are active each day by setting a timer 5 times per day to take a 5 minute walk or getting up to walk around the office every hour.  Even a little improvement is worth the benefit!

Health One Meal Replacement vs. Chocolate Milk as Post-Workout Recovery Fuel

Multiple studies have shown chocolate milk to be the best post-workout recovery fuel, but why? Simply put it hydrates while replenishing exhausted muscles with 9 essential nutrients. The unique combination of protein and carbohydrate is perfect to refuel and make it to the next workout and has electrolytes that can be found in any other sports drink on the market (a plus). 

Here are some quick facts from the Dairy & Nutrition Council, Inc.:

• Chocolate milk is 90% water for hydration
• Carbohydrate-to replace depleted muscle glycogen
• Protein-to build and maintain muscles
• Calcium, vitamin D, phosphorus, and magnesium for strong bones
• Potassium-to help muscles contract and regulate body fluids
• B-Vitamins-to help convert food to energy for exercising muscles

With all that being said, we can compare the Chocolate flavor Health One Meal Replacement to Chocolate milk and we find an advantage to using the Health One Meal Replacement-here's why:

• Health One has 160 calories and provides more benefits as shown below containing more nutrients, protein and less calories from fat
• Health One has 24 nutrients (the same as chocolate milk, but more!) vs. 9 nutrients
• Health One has 15 grams of protein vs. 8 grams (per cup)
• Health One has only 10 calories from fat vs. 20 calories from fat
• Health One has 24 grams carbohydrate vs. 25 grams carbohydrate
• Health One can be made into a baked or microwaved product vs. only a beverage

If you have the Health One Meal Replacement to use after a vigorous workout-we say "USE IT" to your advantage!

Chocolate Milk as a post-workout recovery research studies:
-Shirreffs SM. Watson P. Maughan RJ. Milk as an effective post-exercise rehydration drink. British Journal of Nutrition. 2007;98:173-180.
-Watson P, Love TD, Maughan RJ, Shirreffs SM.. A comparison of the effects of milk and a carbohydrate electrolyte drink on the restoration of fluid balance and exercise capacity in a hot, humid environment. European Journal of Applied Physiology. 2008;104:633-642.
-Martin BR, Davis S, Campbell WW, Weaver CM. Exercise and calcium supplementation: effects on calcium homeostasis in sports women. Medicine & Science in Sports & Exercise. 2007; 39:1481-1486.
-Sawka MN, Montain SJ. Fluid and electrolyte supplementation for exercise heat stress. American Journal of Clinical Nutrition. 2000;72:564S-572S.
-Klesges RC, Ward KD, Shelton ML, Applegate WB, Cantler ED, Palmieri GM, Harmon K, Davis J.. Changes in bone mineral content in male athletes. -Mechanisms of action and intervention effects. Journal of the American Medical Association. 1996; 276:226-230

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2012 HNT Holiday Special-Guest Speaker Shon Bolden of Living Empowered Sports

We had a great turnout at this years Holiday Special.  Shon Bolden was our guest speaker.  He is the founder and head trainer of Living Empowered Sports and spoke on coaching and how he incorporates functional exercises into the plans of major professional athletes such as George Hill & Tamika Catchings. Take a look at some of the pictures from the night!

Crowded Cafeteria at Riverview Hospital

Shon instructing Health Educator Karen Hartung in a functional exercise.

Sheila Henson, RD & Program Director of HNT Indiana fielding questions for Shon.

Spring into Action: 5 Ways to Be More Active

Tank top & swimsuit season is not as far away as you think! These longer, sunnier spring days are the perfect time to start fresh with a new fitness program. So shake off the winter lethargy, dust off those sneakers, and spring into action with these fun tips!

-       Go for a walk in the park

-       Go on a bike ride

-       Hit the Monon

-       Walk the canal

-       Plant flowers with your spouse, kids, or grandkids

           *Written by Karen Willey, Dietetic Intern, Purdue University

Fit vs. Fat

Fit vs. Fat: Which Matters More for Longevity? article in Time Magazine states that there is more to being healthy than just watching the scale.  So, what to do to decrease your health risks?  Get moving & incorporate more physical activity in your daily routine.  Start slow with just 20 minutes of walking per day.  Wear a pedometer to challenge yourself to meet the 10,000 steps goal.  Write a list of all the opportunities you have to be active & choose one for each day.  Some could include: walking before work or during your lunch break, taking the stairs instead of the elevator, or even parking farther when going shopping!

Do you know if you are fit?

 

Need Motivation for Exercise?

It's all you think about for days and weeks on end. The possibilities of having Carrie Underwood's legs, or maybe even Carrie Underwood's moms' legs would be fine too.  How do I get them or how do I get in the grove of something to do with physical activity?  Well...first thing is first, dust off that exercise bike in the front room, remove the clothes from the treadmil, or sell the equipment you don't use and buy a gym membership!

When we look at our activity levels and the Transtheorehtical Model for stages of change, there are 6 stages:

1. Precontemplation: no action is being done and typically people do not know the behavior they are or are not doing is harmful
2. Contemplation: people start to understand their behaviors may be problematic so they start weighing the options
3. Preparation: people intend on taking action in the near future and may begin with small steps in the right direction
4. Action: modifications have been made and taking action has begun...positive change has occurred
5. Maintenance: people are working to prevent relapse (in other words...going back to #1). This stage could last forever
6. Termination: people have zero temptation & 100% self efficacy.  There is no way they are going back to the old behavior

What stage are you in regarding physical activity?  If you are in the precontemplation stage, rethink whether it is a good idea to be sedentary all the time.  What are the risks of being sedentary?  Does this improve your overall health?  Gaining knowledge about WHY physical activity is important will help you in this stage.

If you are in the contemplation stage, think of the barriers that are preventing you to be physically active.  Is it because you are in pain from joint/hip replacement, injury, etc or is it because you are limited in time, money, energy?  Identify your barriers and find ways to overcome them. 

If you are in the preparation stage, come up with a plan on HOW to get physical activity in.  Make a list of motivating sayings & post where you will see them daily. Write down your goals and vocalize them with someone to hold you accountable.

If you are in the action stage..this is great! However, it can be daunting to know that you are doing what you need to be doing. So...rewards are OK, but we prefer non-food related rewards such as a new shirt or pedicure, tickets to your favorite sports teams next game, etc.  Seek out social support or ask your spouse if they will be your workout buddy. 

If you are in the maintenance stage, know what you need to do to deal with temptations that may take you away from doing physical activity.  For instance, snoozing your alarm clock! Instead put your clock on the other side of the room so you have to get up to turn it off.  Or, schedule time in for activity so it's not forgotten about at the end of the day. 

Once you work your way up through the stages of change your are that much closer to your goals (whether they are to have Carrie Underwood's legs or not...is a different question).  Doing what you know you can do is motivating all in its self, but find other things that motivate you whether its a special reward system, signing up for local 5k walk/runs or time later in life with your family! Whatever it takes for you to get moving is what you NEED to do now!

No Time for Activity?

Many Americans complain that they have no time for activity, yet a recent poll published noted that in the past 2 years Americans have spent 2 hours more on the Internet!! Wow, think of all the calories you could burn in 2 hours.  Everyone is busy, but most people find some time for things that are sedentary-for example the TV.  Watching TV a few minutes everyday even if its just for the news can help you reach your physical activity goals.

How?  During the show or newscast  do a little strength training! Do a few crunches, sit ups, bicep curls, lunges, side bends, etc...the list goes on with available exercises to incorporate in when watching the tube.  Need more cardio? Plop that stationary bike or treadmill in front of the TV and walk while watching-this will also keep your hands busy and out of the potato chip bag.  See, getting more physical activity was easier than you thought!

       

Exercise Tips to Enhance Your Well-Being {UC Berkeley Wellness Letter}

There is no drug in current or prospective use that holds as much promise for sustained health as a lifetime program of physical exercise.” That statement appeared in the Journal of the American Medical Association in 1982. Since then, it has been proven true, again and again. As many as 12% of all deaths—250,000 per year—in the U.S. may be attributed indirectly to lack of regular physical activity, according to the CDC. Only about one in four Americans exercises enough to be considered physically active.

But there’s a lot of hype and folklore about exercise and fitness. We all get lots of advice about what to do and what not to do—from gym buddies, magazine articles, workers in health-food stores, and others. Here’s a wrap-up of the latest exercise ideas and what we think of them.

10,000 Steps a Day

Count your steps to walk more—a pedometer makes it easy. This will encourage you to make your day more active. If you already walk 2,000 steps a day in the course of your daily activities, aim for 3,000 steps, and then work up to at least 5,000 steps (about 2.5 miles for the average stride). Some exercise programs advise 10,000 steps as a goal, but there is no magic number. Leave the car at home if you can walk the mile or two to the store. Or choose a more distant parking space. Walk to work, at least part of the way. Skip elevators and escalators and take the stairs. The more briskly you walk, the better.

10-Minute Workouts

Research has found that short bouts of exercise can produce the same physical and psychological benefits as longer workouts. One study compared the effects of one brisk 30-minute walk with three brisk 10-minute walks spread out over the course of a day. Both regimens, done five days a week for six weeks, produced similar improvements in blood cholesterol levels and aerobic ability, as well as decreases in tension and anxiety. The total number of calories expended each week in physical activity is the key, and the more the better.

Excerpted From: UC Berkeley Wellness Letter Alert: “The Latest Findings On Lifelong Fitness” 2011

 

10 Things To Do Before Fall

School is either already in session or about to begin again for the year. So venture out to do one of these activities that encourage physical activity while exploring the outdoors before summer is over.

1. Shop at the outdoor mall or outlet mall
2. Visit the local zoo
3. Peruse the free park
4. Go for a bike ride-rent bikes if you don't own them
5. Walk along the canal (if you live near Indy), or other trail system near by
6. Spend a day on the local reservoir
7. Hike in a state park
8. Go to a local orchard and pick your own fruit
9. Visiting a local farmers market
10. Attend a local fair


 

ACSM Exercise Guidelines Updated

The American College of Sports Medicine (ACSM) released new exercise guidelines at the end of June 2011 for the first time since 1998.  The full article for the position statement can be found HERE.  The overall recommendation is still 150 minutes or more of moderate-intense physical activity per week. This guideline is consistent with the 2008 U.S. Department of Health and Human Services Physical Activity Guidelines for Americans .  Here are a few more key points to the recommendations:

• Resistance Exercise: Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
• Flexibility Exercise: Adults should do flexibility exercises at least two or three days each week to improve range of motion
• Neurometer (AKA balance & agility) Exercise: Neuromotor exercise, also referred to as “functional fitness training,” is recommended two or three days per week.

Being physically active is one thing, but ensuring our time spent being sedentary is limited is another thing to keep in mind for overall health. Are you doing the physical activity you should be doing to optimize your health?

      

How to on Managing Weight Loss

We all know by now that physical activity is the #1 indicator for long term weight maintenance and that there are numerous health benefits to being physically active.  Are you already walking or doing some form of physical activity?  Are you struggling and need some motivation?  Where ever you are at in your physical activity journey, consider taking advantage of the “Walk with Walgreens” program.  I am!  It’s free to sign-up and from logging your walks you’ll earn coupons on some great products!    For more information click on the following link:  Walk With Walgreens   

Additionally, here is a blog from SparkPeople that may inspire you to move!  Take advantage of our longer days and plan ways to get moving! 

           

Strenuous Exercise = Brain Protection

In USA TODAY, new research shows that older individuals who were regularly exercising at moderate to intense levels may have a 40% lower risk of developing brain damage which could lead to ischemic strokes, dementia and mobility problems. In a recent publication in the medical journal, Neurology, subjects had MRIs done and they determined that these individuals who were more active were less likely to have brain infarcts, which can lead to strokes. When most people think of exercise we think of other health benefits such as lowering blood pressure, bad cholesterol, insulin levels and increasing good cholesterol. Often we don’t think that working out at a higher intensity may help save our brains in the future.

Back in 1993 at Columbia University, these participants were asked to complete a questionnaire about their exercise habits and how intensely they worked out. Six years later they were contacted again and had a MRI scan when they were approximately 70 years old. Out of these 1,238 participants 43% reported no regular exercise, 36% engaged in light activity, 21% in moderate to intense activity. There was no significant difference found on the MRIs between those who did not exercise and those that did light activity. Further research needs to be done to determine exactly why these moderate-intense work out sessions lowered the risk for brain damage. It may be due to the fact that the physical activity will improve the participants overall health and this could decrease their risk of a stroke.

This study should not discourage anyone from doing light physical activity. On the other hand it should encourage everyone that increasing the amount of exercise can offer a wealth of physical benefits, including decreasing risk of brain damage due to a stroke. Making time to engage in some form of physical activity will help improve your quality of life. The American Heart Association recommends that for ideal cardiovascular health people should aim for 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity exercise a week. Try to set a goal for yourself this week and work to be active and get yourself moving!

To read the full article click HERE!

           

Bike Month

May is Bike Month and is sponsored by the League of the American Bicyclists. We would like to encourage everyone to participate by joining in on Bike to Work Week (May 16th-20) or Bike to Work Day (May 20th). This is a great way to enjoy the outdoors, burn a few extra calories, and save money on your commute all in a nutshell!

Indianapolis will be participating by having a Bike to Work Day Celebration on Monument Circle. The event will include free bike parking, breakfast, giveaways (including 2 bikes from Bike Line in Broad Ripple), and information on bicycling and commuting. Make sure you register for the course and giveaways at www.theindycog.com/btwd2011/

To learn more about Bike Month, visit the website at www.bikeleague.org. To map out your commute to work, you can use Google's Bicycling Directions Tool.

After the 20th, find Health and Nutrition (HNT) Indiana-Weight Management on Facebook, "like" us and tell us about your Bike to Work Week experience!

Walking for Physical Activity

The days are getting longer, March is here, and Daylight Savings time is less than 2 weeks away...time to start planning for spring and summer physical activity!

HNT Durango will have some exciting new events planned to boost your activity this spring, but in the meantime we'd like to get you thinking about simply taking a walk.

Click HERE, to read a nice article to help you get motivated!

Have a well week,

Ideas in Indianapolis to help YOU Lose Weight Faster!

It's getting warmer outside which happens to be a great and it also makes it easier for most people to get in more activity. The weather is nice, but for some people weather isn't a good motivator...people ARE! So why not participate in a summer sports league, a new dance/fitness class, or other available opportunities to be in a group or team setting? Take advantage of these local opportunities to help boost your activity and your weight loss to get YOU closer to your goals!

These opportunities are cheap or discounted compared to commercial fitness/gym memberships. This leaves no excuses for not being able to get activity in daily this spring! Remember that walking parks are always a FREE and great way to increase activity!

Local YMCA's: Go to this website to find out more information about a YMCA nearest to you! The YMCA has lots of activities for kids, teens, adults, and older adults to try to keep the whole family active! You can find anything from group fitness classes, indoor swimming opportunities, summer camps (for kids), and fitness centers in your local Y. Typically you can find lower rates when using the Y, when compared to other chain fitness centers.

Brownsburg, IN: Connection Point Church

Where you'll find great rates on their gym memberships that include anytime access to their fitness center, run/walk indoor track, and group fitness classes. Adult $50/year; Family $85/year. Click here for more information.

Plainfield, IN: Plainfield Christian Church

Where you can find step aerobics, cardio kickboxing, and Boot camp on various days...and the cost is only $1/class. Fitness levels vary in each class, but the instructors work well to provide lower impact and alternative moves for those who need them. Check out their website for more information on days/times/classes.

Greenwood, IN: Greenwood Christian Church

Where you will find FREE strength & tone classes! Other classes offered include cardio kickboxing, total body conditioning, and stretching. Check out their website for more information.

Noblesville, IN: White River Sports

At White River Sports you can find Adult sports including basketball leagues, softball, and golf. Check out the Wellness activities by clicking on the activities below:

• ZUMBA


• Walk Live: A FREE indoor walking class taught by a certified instructor is available on March 24th @ 6:30pm


• Lite Hearted

If you know of any other opportunities to be active in your community, please comment with the link or details! If you are looking for an activity partner, please let us know and we can find someone with the same interests near your location.