by kelsey | Aug 1, 2012 | Etc., Exercise, Weight Management, Wellness/Health
I usually leave the activity talk on this blog up to Dr. Dan, however lately I have had a lot of questions and discussion regarding activity with my patients that I thought I’d discuss a little bit on here as well. As many of you know, it’s hard to tackle wellness with just diet or just activity, thus to be most successful you really need to work on both! Often times, people will tell me that they are super busy during the day and their job requires them to be on their feet so that counts as exercise. Having a job where you’re on your feet is better than a desk job as we naturally burn more calories standing than sitting, however that doesn’t necessarily mean it counts as moderate activity.
At least 150 minutes of moderate activity is recommended each week. We recommend it by week as it can be spread throughout your days (example 30 min Monday, 40 min Tuesday, 60 min Wednesday, etc)…and it just has to be 10 minutes at a time! Moderate activity has been shown to be beneficial for our cardiovascular health as well as aiding in disease prevention and weight management. The difference between moderate activity and your daily chores and work duties is that moderate activity gets your heart rate up high enough to result in these benefits. You can certainly check your heart rate and figure out your range, however the easiest way to determine you are reaching that moderate level is by using the talk test. Moderate activity involves getting your heart rate up high enough that you can talk (in between breaths), but you are unable to sing. If you are able to sing and talk as you normally would, then your heart rate is not at that moderate level.
Here are some examples of moderate activity:
- Gardening for 30-45 minutes
- Shoveling snow for 15 minutes
- Stair walking for 15 minutes
- Washing windows and floors for 45-60 minutes
- Walking 2 miles in 30 minutes (1 mile in 15 minutes)
- Dancing fast (social dancing) for 30 minutes
- Swimming laps for 20 minutes
- Jumping rope for 15 minutes
Just remember that every bit counts so if you are only able to do little bits of activity throughout your day, that’s better than nothing! The key is to keep moving!!
-Kelsey
by kelsey | Jul 26, 2012 | Etc.
Body Mass Index or BMI is a part of our regular assessments when you come in to see me, the doctor, or participate in STRIVE 2 Survive. It’s part of our assessments as it’s a fairly reliable indicator for fatness in most adults and it tells us where you’re at on the spectrum in regards to your height to weight ratio. BMI is calculated from your height and weight and is an inexpensive measurement tool compared to other measurements for body fat such as underwater weighing or the bod pod. BMI does not not take muscle mass or bone structure into consideration thus it’s not always the best measurement for everyone. It is not as beneficial with athletes and the elderly.
There are several categories which help us determine where you are at at the spectrum of underweight to obese. The categories include:
- Underweight: BMI below 18.5
- Normal weight: 18.5 to 24.9
- Overweight: 25.0 to 29.9
- Obese: 30.0 and above.
Those people with very low or very high BMI’s are at highest risk. Even though BMI is used as an assessment tool, it’s just one factor that contributes to the big picture of your overall health and wellbeing. As I said earlier, we use BMI in STRIVE 2 Survive, but we also get body fat percentage, fat mass, and muscle mass by using our body composition analyzer scale. Other measurements we find valuable are blood pressure, waist circumference, and lab work such as the lipid panel and glucose. A higher waist circumference can be an indicator of heart disease as those who carry their weight in their mid section (apple shape) are at higher risk for heart disease compared to those who carry their weight in their buttocks and thighs (pear shape).
If you would like to calculate your BMI and learn more about this measurement, check out this website for more information: http://www.nhlbisupport.com/bmi/.
If your BMI is not desirable and you’d like to work on improving this, eating healthy, practicing portion control, and engaging in daily activity are tools for success. With STRIVE 2 Survive we like to look at the big picture of wellness which is why we get the variety of measurements pre-program and post-program. Sometimes we get frustrated with the scale as the number doesn’t always want to move like we want it to, but we have to remember that our positive lifestyle changes can be improving things inside too!
-Kelsey
by kelsey | Jul 25, 2012 | Etc.
Lately, I have had several people tell me that they enjoy reading our blog or that they found a specific post really intriguing or valuable to them. Dr. Dan and I really enjoy spreading the word about health, wellness, nutrition, and activity and we enjoy the feedback from you! Many of you get our posts directly into your email, some learn more through our Facebook page, and many just browse our site on a regular basis. No matter how you decide to connect with us, please know we appreciate you! You are the reason we are so passionate about our work with STRIVE 2 Survive and promoting healthy lifestyles! We typically write about relevant topics related to our lives, the news, etc, however we certainly can write about anything you desire to learn more about! If you have questions related to wellness, health, nutrition, or activity please share them with us and we’ll be sure to get them answered through our blog! You can contact us by commenting on the posts, emailing us, calling us, or writing us on Facebook.
Our program continues to evolve and improve as time goes on and we base alot of our improvements on our participant’s feedback and requests. We are so excited to be starting our fall program September 4th and are eager to work with another great group! We already have a list of participants excited to start, so if you are interested in learning more and getting enrolled, be sure to contact us!
Thanks for giving us purpose to continue sharing our passion about wellness with you!
-Kelsey
by kelsey | Jul 3, 2012 | Etc.
From all of us at the Brown Clinic and STRIVE 2 Survive, we wish you all a very Happy 4th of July! Be sure to take some time to enjoy the day and our country’s freedom and independence. Thank you to all of our veterans and military folks for serving our country! We are blessed to able to live in the land of free!
With the hot temps, be sure to take extra precaution and drink adequate fluids (ie- WATER!) and wear your sunscreen if you’re outside! Also, be sure to practice proper food safety (see my post from last week) as these hot temps can cause bacteria to grow faster.
Enjoy and be safe!
-Kelsey
by kelsey | Jun 26, 2012 | Etc.
One our goals with STRIVE 2 Survive is to prevent disease and promote healthy living and longevity. The annual American Cancer Society’s Relay for Life is a reminder of how disease can be truly devasting to individuals and families. We don’t always know why cancer happens, but what we do know is that eating healthy and engaging in regular activity promotes healthy living. The Relay for Life is a great time to honor those who have or had cancer and remember those we have lost. I’m sure everyone has someone in their family or friend group that has been affected by cancer. The American Cancer Society does a fantastic job helping those in need, researching the disease, and creating awareness. Our Brown Clinic team came in 2nd place for fundraising with a grand total of $5,687. The county raised a total of $51, 371. WOW! It’s a great cause and a great reminder of how precious life is. It’s never too late to live healthy, so get active and eat right!
Thanks to our great Brown Clinic Team for a job well done!
-Kelsey
by kelsey | Jun 21, 2012 | Etc.
We aren’t trying to rush summer, however we wanted to let you know we have set our dates for our fall session of STRIVE 2 Survive! We will start the Tuesday after Labor Day, September 4th, with pre-registration starting in August. The schedule is listed below. All meetings are held from 5:30-6:30pm at the County Fair Banquet Hall. The weeks we don’t meet, you will receive a take home lesson emailed or mailed to you. We also include body composition testing and lab work (cholesterol and glucose) at the beginning and end of our program.
If you are interested in learning more about our wellness program, you can contact us through our contact link on this website, email us at strive2survive@brownclinic.org or call 884-4226. We have seen tremendous improvements in blood pressure, blood sugars, cholesterol, and weight so if you want to put YOU first and work on achieving a healthier lifestyle, we’re here for you!
2012 FALL DATES
September 4 – Dr. Dan Reiffenberger “Exercise for the Health of It”
September 18- Kelsey Raml, MS, RD, LN “Healthy Eating Made Easy”
October 2 – Dr. Jon McAreavey “Your Equation to Success”
October 16 – Dr. Clark Likness “A Walk thru the Wellness Wheel”
October 23 – Deidra VanGilder, PharmD “Medications…to do or not to do”
November 13– STRIVE Team “Making Health a Way of Life”
