Being fit for life

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Being Fit For Life

Being Fit for Life 1
Being Fit for Life

Sharon Heath
Experience and Learning
Professor Rocco
December 18, 2002

Being Fit for Life 2
Being Fit For Life:

I have always thought of myself as a very positive person so here are some words of wisdom from someone who is still struggling with weight loss. Have a positive view of your body. No matter how imperfect you may view your body. It’s your body for life, it is a gift and being friends with your body is the most important factor to your long-term happiness. Keep visualizing yourself reaching your goal. Make long-term life goals, and focus on the "do" instead of the "don’t". Concentrate on making healthier choices, focus on feeling better healthier and more energized. Say it over and over again, "I can succeed!"
Here are a few tips for being fit for life:
1.     What are the benefits of walking?
2.     What type of exercise can help?
3.     How can a healthy diet help?
This is review of literature and information will focus on three questions for being fit for life.
What Are The
Benefits of Walking?

Being Fit for Life...3

. In an article from The National Heart, Lung, and Blood Institute JoAnn
Manson, M.D., Dr.P.H., (1999, August 25). found that brisk walking for three or more hours per week ... could reduce the risk of coronary events in women by 30 or 40 percent." The author estimated that one third of coronary events among middle-aged women in the United States result from physical inactivity. Walking is recommended, and equals thirty minutes of daily moderate exercise. Walking is also a great way to relieve stress. Walking can reduce the risk of diabetes, which is one of the illnesses that my father passed away from.
Frank B. Hu, MD, PhD, D (1999,October 20). Concludes that greater physical activity level is associated with substantial reduction in risk of type 2 diabetes, including physical activity of moderate intensity and duration.
Dr. Jay Adlersberg WABC, (2002,October 22) states that walking is a great way to relieve stress, but it takes more than a stroll in the park to keep your body healthy although there are many more tests to examine the benefits of walking I find that walking has benefited me in my quest to stay healthy the more we study the effects of exercise, the more we learn how much you need and how exactly the body will benefit. Today, a new study in the Journal of the American Medical Association touches on one of these fine points. Being Fit for Life 4

What Type Of Exercise
Can Help?
Exercise can help fight off excess body weight. It has also become more evident that exercise can reduce some of our health conditions. Any type of exercise can reduce some of our health conditions. Exercise gets your heart pumping and your glands sweating with out taking your breath away. Exercise should be preformed 3 to 5 times per week, for 20 to 60 minutes each time. I find during the beginning stage I would only go 2 times per week, with one day on the weekend. Exercise can include walking, running, jogging, bike riding, dancing around the house, and something do simple as walking up stairs. All exercise adds up to a healthier heart.
"To reduce some of the main killers of America we will have to increase the level of physical activity," said Dr. Benjamin Caballero, director of the Center for Human Nutrition at Johns Hopkins University in Baltimore. (2002, September 5).
Many Americans have become very relaxed and unconcerned about
physical activity there is also a lot of contributing factors for this. Irregular
eating, no lunch breaks, or short, late night dinners, or after hrs usually 9pm.
working 2 job, and the number one is stress. The surgeon general in 1996
recommended at least one hour of moderate physical activity daily, such as
walking, slow swimming, leisurely bicycle riding or golfing without a cart. Lupton

Being Fit for Life 5

said the committee recognizes that the lifestyles of many people might make this
goal seems difficult to achieve. But Caballero noted that the exercise can be
broken up and spread throughout the day.
Starting a sensible exercise plan is not as easy as it sounds. Many injuries
have been sustained because of lack of knowledge for beginners. How can you
avoid the trip from gym to clinic? Follow these 9 sensible tips from Flowers and
Nicholas A. DeNubile, MD (2002, October, 1), taking the Sensible Route. Always
warm up, start by lifting light weights, weight machines rather than free weights,
follow the "10% rule." don't increase the distance or duration of your workouts,
or the amount of weight you lift, by more than 10% each week, mix up your
workouts, avoid speed lifting, rest, listen to your body, and learn proper technique,
and my favorite, which is never followed, ask for help!
There are many trained and licensed professionals within the area which you
choose to work out. Do your homework. It’s like buying a new home. If you
don’t feel comfortable, try another work out center, and look around. Don’t just
settle for the first available gym. Try to make it convenient. Many of us led
active and productive lives, school, family and etc. Try to find something close
to work, or on the way home, it will make your life easier and you will stick to
your exercise plan.
Another good way to stick to your exercise goal, is to find a buddy to work
out with. Someone like you, who will be committed and serious about your new
life style changes. Make it interesting. We had a pool at the office. Every week
for six moths everyone who committed to working out set aside five dollars, and
winner takes all. Or the winner could by a new outfit for the winner.
Being fit for life...6

How Can A Healthy Diet Help?

According to the Dietary guidelines that are aimed at improving health and
preventing disease. The 2000 Dietary Guidelines for Americans, developed by the
U.S. Department of Agriculture (USDA) and the Department of Health and
Human Services (DHHS), recommend that you should let the food guide pyramid
guide your food choices, which can be found on many nutritional packages.
Here are a few suggested Dietary guidelines, which have also helped me in
my quest for weight loss and maintenance:
Pay attention to serving sizes, aim for a healthy weight, choose a variety of
grains daily, especially whole grains, choose a diet low in saturated fat and
cholesterol and moderate in total fat, choose beverages and foods that limit your
sugar intakes if you drink alcoholic beverages, do so in moderation. choose and
prepare foods with less salt and sodium reduction.
One thing that has helped me in eating sensible is planning my lunch, snacks,
and dinner. Pack with healthy choices. There are many of us who go for long
periods without eating, which is the number one culprit to overeating or making
poor nutritional choices. and you may satisfy yourself with an unplanned, high fat
convenience food (such as snack chips or cookies) instead of waiting for a
planned, more balanced, nutritious meal. It is best to eat three meals a day, and
if the time between meals is longer than 4 to 5 hours, consider adding a healthy
snack. Being Fit for Life 7

planning also makes your life easier. and helps you to save money. Try
taking what you will need in you wallet this will reduce the temptation of
spending outside of the meal that you have prepared. You can think about your
meal plan once, buy your groceries, and then not worry about it again for several
days. Planning also will cut down on the number of trips you make to the grocery
Last but certainly not least is Reading food labels, or the (Nutrition Facts)
Web Med (October 22, 1996-2002). All foods with labels now have a section
called Nutrition Facts, and this part of a food label can help you make better
nutrition choices. You can use these labels to compare similar foods (for
example, two different salad dressings): check for sodium, fiber, or fat content.
It has now become mandatory that all food carry nutritional facts on them. while
some may be false. I use judgment when labels raise a question in your mind.
call the manufacture if you have a question. Many times the manufacturers like
to here from the consumer especially if the expiration dates are past dated on products and on store shelves.
One warning I can suggest is fruit and vegetables. While these items don
not carry expiration dates, sometimes is had to tell if these items are spoiled.
So If you go to a local supermarket ask the manger when he received shipments
on these types of foods!
Although there are many ways to being fir for life, keep in mind that you have been successful, no matter what your goal is. Think about the pounds you have lost so far and the good eating habits that you are now practicing. Remember, the pounds that come off slowly are most likely to stay off with
Being Fit for Life.....8

exercising and will power. Keep your chin up, visualize yourself in that new wardrobe you’ll need when you achieve your ultimate weight loss goal.
See you on the beach!

Being Fit for Life 9


Dr. Jay Adlersberg WABC, (2002,October, 1) ABC7 On Call

Retrieved December 29, 2002 from the World Wide Web.

Nicholas A. DeNubile, MD,(October, 11, 2002) clinical assistant professor in the

department of orthopedic surgery at the Hospital of the University of

Pennsylvania and an orthopedic consultant to the National Basketball

Association's Philadelphia 76ers.

Retrieved December 29, 2002 from the World Wide Web

Frank B. Hu, MD, PhD, D (1999,October 20). Department of
Nutrition, Harvard School of Public Health
The American Medical Association
Retrieved December 29, 2002 from the World Wide Web:

JoAnn Manson, M.D., Dr.P.H.,(1999, August 25). Women's Hospital in Boston.
The National Heart, Lung, and Blood Institute
Retrieved December 29, 2002 from the World Wide Web:

Being Fit for Life..... 10

WebMD (October, 22, 1996-2002) Health On the Net Foundation
Retrieved December 29, 2002 from the World Wide Web

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