Your Country, Your Health

“Utopia must begin in the body of man.” Plato said as he dreamed of the utopian society. The broad shouldered, aristocratic philosopher regarded the ill health of an indolent society as “the absurdity of the idle rich.”

Plato spoke of the medicine of his day as something that “educated diseases,” offering no cure but only a treatment to the symptom. The remedy to health care problems; then, was to be found in physical health habits.

“For the first 10 years of life, education should be predominantly physical… and in this first decade such health will be stored up as will make all medicine unnecessary.”

Today we see the validity of Plato's thoughts as we analyze the facts of the obesity epidemic in America today.

According to the center for disease control:

*In 2000 the total cost of obesity in the United States was 117 billion dollars.
*In 2000 health care costs associated with physical inactivity topped 76 billion dollars.
*2/3rds of the American population are overweight.
*If 10% of adults began a regular walking program, $5.6 billion in heart disease costs could be saved.
*A sustained 10% weight loss will reduce an overweight person’s lifetime medical costs by $2,200–$5,300 by lowering costs associated with hypertension, type 2 diabetes, heart disease, stroke, and high cholesterol.

According to a study conducted by Duke University researchers:

*Workers compensation claims per 100 employees cost $51,019 for obese workers and $7,503 for non-obese workers.
*Obese employees filed 11.65 workers compensation claims per 100 workers compared to 5.8 filed by those within a health weight range.
*Obese workers lost 13 times as many days of work as their colleagues who weighed less.
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So what are we to do? Plato would have us banish all citizens above 10 years of age and start all over. Nah... too much trouble. One does not need to banish citizens, but only to banish poor habits and replace those habits with positive health habits. The National Academy of Sports medicine provides a road map for success.

National Academy of Sports Medicines Guidelines for attacking obesity:
*People struggling with obesity need to burn 200-300 calories per day from exercise, with a minimum of 1250 calories burned per week.
*Low impact cardiovascular exercise sessions (40-80% of max heart rate) 40-60 minutes per day; or 2 ½ hour sessions per day, at least 5 days per week.

*Regular flexibility practices

*Core and balancing exercises 2-3 days per week.

*Resistance exercise consisting of 1-3 sets of 10-15 reps 2-3 days per week. Repetitions of up to 20 may be used. Resistance should consist of a push, a pull, and a squat. Resistance training will burn fewer calories but will be vital to preserving muscle mass and continuing results.
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Too much of a good thing can also act to the detriment of the state. As Plato wrote “we do not want a nation of weight lifters and prize fighters… To be merely an athlete is to be nearly a savage.” Work hard on your job and be creative in developing a fun, healthy lifestyle which will serve to care for your health and the health of your country.

Smoke the Muscle, Not the Joint

Too often in the search for the bulging bicep do we forget about that missing link; the tendons and ligaments at the musculo-tendonous juncture – the joint.

Ailments like joint pain; in all of its various forms, can seriously restrict your mobility and reduce your quality of life as you mature. Rheumatoid arthritis, osteoarthritis, and tendonitis are some of the ailments that can result from not caring for your joints – even if you are exercising regularly.

The expression “use it or lose it” has never been more apt than when applied to your joints. If you want to be healthy, mobile, and pain free for life then you are going to need to stay well hydrated and put your joints through frequent, numerous repetitions of their full intended range of motion.

When you take each joint in your body through its intended range of motion it’s like giving your joints a much needed oil change. You can prevent those serious degenerative conditions like arthritis and carpal tunnel syndrome. Joint exercises, when performed properly, will release tension in your body so that you move more freely. Furthermore; joint exercises are relaxing and invigorating. In no other way can improving your resistance to injury feel so good.

Joint flexibility exercises are nearly impossible to describe accurately in writing. For increased joint mobility; consult a professional about a 20 minute routine that will work best for you and your particular needs.

Remember that it’s about your health and wellness. It’s great to be fired up on fitness. Learn to care for your body so that in being fired up you smoke the muscle, not the joint.

Making Nutrient-Dense Food Choices

Cutting the fat can sometimes trim out the taste! The key is to find tasty low fat alternatives to the fattiest foods in your diet.

Remember that one gram of fat carries 9 calories! Dropping a little fat can really lighten your caloric load.

Replacing high fat with high flavor is possible; but it is your call. Find the nutrient dense options that are right for you.

For a quick list of nutrient dense gems check out: http://www.mypyramid.gov/STEPS/nutrientdensefoodchoices.pdf

Major Research Findings of the Health Benefits of Physical Activity

Each and every person from every walk of life can benefit from regular exercise. Read the list below to get the United States Government’s interpretation of the major research findings around exercise.

The Health Benefits of Physical Activity – Major Research Findings
· Regular physical activity reduces the risk of many adverse health outcomes.
· Some physical activity is better than none.
· For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and / or longer duration.
· Most health benefits occur with at least 150 minutes (2.5 hrs) a week of moderate physical activity such as brisk walking. Additional benefits occur with more physical activity.
· Both aerobic (endurance) and muscle strengthening (resistance) physical activity are beneficial.
· Health Benefits occur for children and adolescents, young and middle aged adults, older adults, and those in every studied racial and ethnic group.
· The health benefits of physical activity occur for those with disabilities.
· The benefits of physical activity far outweigh the possibility of adverse outcomes.
From the U.S. Department of Health and Human Services

The minimums are there, 5 days a week 30 minutes per day. If you are still unsatisfied at that rate then that’s good; that means you expect more of yourself. To get more just do more. Start by getting a plan that’s right for you, and then proceed with poise and persistence.

Pattern Overload

Pattern overload occurs when the body works in repetitive movements. Pattern overload can cause serious inflammation and pain in your body.

The most common repetitive movement among professionals is sitting. Sitting frequently can place stress on the body and lead to poor posture. Postural inefficiency can lead to inflammation and joint pain.

The way to prevent pattern overload is by stretching the affected muscles.

If you sit for more than half of your workday then stretch your:
*Hip flexors
*Quads
*Claves
*Chest
*Upper Traps
*Lats

You’ve been provided with a list of muscles to stretch. Stretch them during your cool down. Consider these stretches long term tools to help save your joints from trauma and inflammation.

What Great Fitness Programs All Have in Common

Successful exercise programs all have two things in common; consistency and effort. There is no substitute for hard work.

You can possess the newest, flashiest, most ergonomically correct exercise machines on the market but at the end of the day somebody still has to use them.

Follow sound exercise principles, perform the basics very well, and never let your mind tell your body what it cannot do.

Exceeding your limits, this is the foundation of growth. Do not fear exerting beyond the familiar. You will return stronger, faster, and better than before.

Athletic trainers see a direct link between effort and results; and it is as follows:

Poor effort: poor results.
Average effort: average results.
Outstanding effort: outstanding results.

Results are what you want; and results require hard work. There is no way around it.

Turn On, Tune In, Zone Out

Mainstream cardio demands that we turn on a treadmill, tune into a television program, and zone out of your mind. The goal of the “cardio theatre” is to distract you enough that you forget that you are working out.

Seldom does the “turn on, tune in, and zone out” strategy bring significant results. To maximize your results and your efficiency you must focus your mind on the task at hand; which is to execute an effective cardio program.

Great cardio programs use interval training as a tool. Interval training brings your heart rate up and down a variety of times during each workout.

Your best bet to getting interval training that is effective is to become involved in a variety of group exercise classes at your training facility.

Or you can try guided cardio workouts from a personal trainer. Go to www.cardiocoach.com and demo some of the music tracks. For less than 5$’s you’ll have a results oriented trainer in your ear guiding you through effective cardio workouts for every skill level.

Keep an open mind, and you will find what works for you.