Karen's Keynotes
by Karen Armstrong, Human Development Extension Agent
Rolette County

Movement Important to Health

Healthy eating and regular physical activity are the keys to good health. Good health makes you more confident, energetic and productive. Weight is a major concern for many Americans. And there is good reason:

In 1991, over 33 percent of U.S. adults were considered obese. The number continues to rise. Americans spend over $33 billion each year on weight control products, which seem to have no effect on weight loss. Most people who lose weight in traditional weight loss programs regain all of the lost weight within three to five years.

Only 20 percent of all Americans get enough exercise to improve health and maintain healthy weights. As Americans become increasingly overweight, scientists are finding more and more links between obesity and health. Higher body weight substantially increases your risk of death from high blood pressure; diabetes; coronary heart disease; stroke; gallbladder disease; osteoarthritis; sleep apnea and respiratory problems; and endometrial, breast, prostate and colon cancers.

What determines if you are overweight or obese? One of the gold standards is the Body Mass Index or BMI. To determine BMI, divide your weight in kilograms by your height in meters, squared.

This calculation standardizes weight based on height. For converting your height and weight to metric remember that 1 pound is equal to o.45k grams and one inch is equal to 0.0254 meters

Formula: Wgt in kg / Ht in m2 Sample calculation for an individual 5'6" tall and 175 lbs:

5'6" = 66" x 0.0254 = 1.68 m 1.682 = 2.82m2

175 lb x 0.45 = 78.75 kg 78.75 kg / 2.82m2 = 27.9 BMI

The federal guidelines on overweight and obesity classify overweight as a BMI of 25 and above and obese as a BMI of 30 and above. (See Table 2.) These guidelines were developed because of the potential severity of excess weight on overall health.

Just because you may be considered overweight does not mean that weight loss is mandatory. Weight loss is suggested only for individuals with a BMI in the 25 to 29 range who have two other weight_related risk factors for illness, or for individuals who are considered obese. Weight_related risk factors include hypertension, high total cholesterol and a family history of obesity_related disease. Overweight individuals with high waist circumferences also are encouraged to lose weight.

Where your fat is distributed (represented by your waist circumference) plays an important role in determining whether your weight is healthy. Pear_shaped bodies have more fat in the hips and thighs, while apple_shaped bodies store it in the upper body and abdomen. Research shows that people with apple_shaped bodies are more at risk for health problems.

In all cases, weight management means adopting a lifestyle that includes a healthy eating plan and regular physical activity __ both key to a healthy, productive, energetic life.

This also is important because it helps you be more confident, energetic and productive. This, in turn, can lead to increased self_esteem, satisfaction and happiness with your life, both at work and at play.

If you and your doctor believe your weight is an issue, even small, sustained weight changes can improve health status by  lowering the risks for weight_related diseases. Healthy prolonged weight reduction can result in decreased blood pressure. For diabetics, it can decrease the need for insulin. Improving your eating habits even slightly can help you maintain a healthy weight.

Regular physical activity is important to good health. Combined with healthy eating, it is a great way to regulate weight because it can help you feel more energetic. It also can reduce your percentage of body fat, which can lower your risk for heart disease even if you are overweight.

Physical activity helps improve stress levels, too. Unfortunately, only 20 percent of Americans get enough exercise to  improve health and maintain healthy weights. Any activity that gets you moving helps you on the way to a healthier lifestyle. Start slowly and gradually build up to 30 minutes of physical activity each day. You may choose to do your activity during three 10_minute segments. Gardening, housework, walking and climbing the stairs all count as physical activity. Try combining various activities to reach your 30 minutes a day. Walk the dog, don't just watch the dog walk. Get out there and have some fun! Take a brisk 10_minute walk on your lunch break. You'll feel good and have more energy, too! Keep active around the house: sweep the garage, scrub the floors, vacuum the rugs. It all helps you get fit, and the house will look great, too!

Try a fun new activity! How about ballroom dancing, roller_blading, ice skating or line_dancing?

Good health and weight management include a life_long  commitment to a healthy lifestyle. Remember, the best way to achieve a healthy weight is to eat a healthy diet that is low in fat, includes all food groups, and has plenty of whole grains, fruits and vegetables. Enjoy at least 30 minutes of physical activity each day to achieve or maintain good health. Follow these simple guidelines to put you on the road to a healthy lifestyle and a healthieryou!

Food and Nutrition Survey

You are invited to participate in a survey about food and nutrition issues in North Dakota. We will use this information at the North Dakota State University Extension Service to help us plan programs and work with our partners in other agencies to better meet the needs of our citizens. Participation in this survey is voluntary. However, your participation would make this a more meaningful survey and would be greatly appreciated. To complete the survey, simply follow the instructions for each set of questions and click on the submit button at the bottom of the survey. It should take 10_15 minutes to complete. This survey will be on line from December 3, 2001 to February 1, 2002. All survey results are anonymous. In questions 87_89, you will be asked for your name, but your other responses can not be tracked by that information. Only group comparisons will be made, and the results will be reported in summary form.

If you have any questions about this project, please call Julie Garden_Robinson, Food and Nutrition Specialist, at (701) 231_7187 or e_mailjgardenr@ndsuext.nodak.edu. If you have questions about the rights of human research subjects, you should contact the NDSU IRB office, (701) 231_8908. If you encounter problems getting the survey to display, please clear your web browsers cache (storage of temporary internet files). To do so: In Internet Explorer, go to the Tools menu and click on "Internet Options.." Then, under the General tab, where it says Temporary Internet Files, click on "Delete Files.." In Netscape Navigator, go to the Edit menu and click on "Preferences.." Then, on the left_hand side of the new window, double_click on "Advanced" then click on "Cache" The right_hand side of the window will display the Cache menu. Click on both the "Clear Memory Cache" and the "Clear Disk Cache" Thank you for participating in this survey.

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Updated January 25, 2002 Shelley Armstrong Webmaster