Increasing Activity

Increasing Activity. A recent health report from the CDC indicates a notable trend in the percentage of overweight (30.7%) and obese (41.9%) American adults. Additionally, it is estimated that 20% of children (18 and under) are overweight or obese. While being a little fluffy may help keep you toasty on cold winter days, it is not the healthiest way to stay warm. Being overweight increases the risk of many serious diseases and health conditions.

Incorporating a diet high in fruits, vegetables, and lean meats is a crucial part of being healthy, but increasing daily activity also plays a significant role. Traditionally, increasing activity meant exercise, but many health professionals now prefer to put the emphasis on movement, rather than exercise. Movement is much more appealing to the masses than exercise because movement can include things we actually enjoy doing, like gardening, fishing, or even shopping.

So what can you do to increase your daily activity? Lots of things, but I like to start by getting an activity tracker. Wear the tracker for a week without doing more than your normal activities. This will help you determine your current activity level and from there you can start to increase your activity. If you currently take 4,000 steps a day, increase in small increments by taking 5,000 steps. For most adults, a healthy step goal is between 8,000 and 10,000 steps per day (roughly 2,000 steps equal a mile). Try to make small increases each week, increasing too much too fast may lead to burn out or injury; go slow, do not try to be an Olympic athlete overnight. Little increases can add up to big improvements in your overall health. 

Tips to help increase activity:

• Set an hourly move reminder (this is very helpful if you have a desk job). Set a reminder for each hour you are at work. Take ten minutes to stand up, walk around your office, or stretch.
• During your lunch break, take a walk for half and then sit down to eat.
• Recruit a family member or friend to take a walk with you. Accountability is a great way to stay on track.
• Find a parking spot at the back of the lot, rather than close to the doors.
• Download a walking or activity app to your smartphone. Apps are a great way to join a virtual community, they help you log your movement, and they often provide activity guidance (workouts, stretches, etc.).

If you are interested in joining a lunch time walking group, March into Summer is a 90-day walking program that will start March 1st. The program is designed to ease individuals into a more active lifestyle. This program is open to everyone and is a judgement free zone. The program will offer multiple ways to participate and will provides a variety of health and nutrition activities and tips.  If you would like more information, please email sarah.latham@ag.tamu.edu.

Remember to check with your physician before starting any new activity and listen to your body! If something hurts, stop doing it.

If you have questions or concerns, please feel free to contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information, please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Finding Our Feet Podcast

We are just two 40-soemthing moms looking to get healthy and maybe run a few miles. Hosted by Texas A&M AgriLife Extension FCH Agents, Bethany Arie and Sarah Latham, this lighthearted podcast may be just what you are needing. So, if you are looking for a little extra motivation to help you get (or stay) in shape, join us for a weekly look into our fitness journey. 

Available on Apple Podcast, Anchor, and Spotify... Simply search Finding Our Feet. 

Follow us on Facebook for additional information!

What's with Waist Circumference?

In my last post, I discussed my Body Mass Index (BMI) as the intro to discussing common topics that might come up at doctors’ appointments. In this post, I will discuss waist circumference and why it is important. There are two common and competing ideas on measuring the waist, waist circumference and waist-to-hip ratio. Research attempting to settle the debate of the more accurate has not successfully identified one over the other; in other words, as far as predicting health risks is concerned, both are adequate.

Waist circumference is easier to measure than waist-to-hip ratio, giving it an edge in popularity (and it is the one I will use for the remainder of this topic). The American Heart Association defines abdominal obesity as having a waist circumference of 35 inches for women and 40 inches for men.  These numbers are somewhat higher than those recommended by the International Diabetes Federation (31.5 inches for women and 35.5 inches for men). Your doctor can help you determine which recommendation is most suitable for your individual health needs. To measure your waist circumference, women should find the narrowest part of your midsection and men should measure even with your navel. When measuring, make sure the tape measurer is comfortable and not too loose or too snug.

Now that you know the recommendations and how to obtain your measurement, you might be wondering why this information is important. Research has identified a correlation between abdominal obesity (a waist size about the recommendation) and an increased risk of several diseases, including type 2 diabetes and cardiovascular disease(1). Therefore, health professionals use your waist circumference to determine your individual risk for developing certain diseases. Abdominal fat surrounds many of your important internal organs; this fat is called visceral fat. Simply put, visceral fat is a gel-like substance that wraps around organs and negatively impacts the way the body functions(2).

Decreasing your waist circumference is a major step towards a healthier lifestyle. In addition to a healthy diet, try increasing your activity level (and heart rate) so you sweat for 30 to 60 minutes each day. Speak with your health care professional before beginning any exercise program or changing your physical activity patterns.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow RainsCounty AgriLife on Facebook.

What is BMI?

Do you ever leave the doctor’s office with more questions than answers? Or maybe you are familiar with a term or measurement the doctor used but need a refresher on what exactly it means or why it is important. Over my next few articles, I will discuss common assessments and terms that might come up at your next checkup. In addition to the focus of this article, Body Mass Index or BMI, look for articles exploring waist circumference, cholesterol types and levels, and blood sugar. 

Doctors and health care professionals use a variety of tools to make health evaluations; BMI is a common assessment tool you may have heard during your last visit. Developed in the mid-1800s, BMI is a simple way of assessing the general health of a person with an average fitness level. BMI was originally developed to evaluate overall populations, rather than an individual assessment, but due to ease of use, it has become a popular tool for health care providers. 

To calculate your BMI, divide your weight by your height squared, then multiply that result by 703. BMI is helpful to doctors because it categorizes patients into four categories (in the US): Underweight = <18.5, Normal weight = 18.5-24.9, Overweight = 25-29.9, and Obese = >30.  For example, if you weight 160 lbs. and you are 5’5” tall, to calculate your BMI you need to divide 160 (your weight in lbs.) by 4225 (height in inches squared or 65x65) and then multiply that by 703; (160/4225) x 703 = 26.6. Your BMI is 26.6 and this classifies you in the overweight category.

BMI is widely used as an overall measure of general health; however, it may provide a slightly skewed assessment for some. Due to the density of muscle vs. fat, an athlete or someone with a high muscle to fat ratio will have a higher BMI than someone of a similar shape and size with less muscle mass. If your calculation lands you in an undesirable category, you may need to address one or more aspects of your diet and/or activity level. Your healthcare provider will be happy to discuss your BMI and any associated actions needed.

In general, BMI is a useful tool. Even if you are not in the normal weight range, you can use the number to compare where you are to where you should be for health purposes. It is always important to remember that people come in all shapes and sizes and one assessment can only give a general idea of health. If you have questions regarding your BMI, talk to your health care provider. Before beginning any exercise, program or changing your physical activity patterns, you should always consult your health care provider. 

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Body Mass Index

Medical News Today, 2017

Do you ever leave the doctor’s office with more questions than answers?  Or maybe you are familiar with a term or measurement the doctor used but need a refresher on what exactly it means or why it is important.  Over the next few weeks we will discuss common assessments and terms that might help you at your next visit.  A few topics I will touch on include waist circumference, cholesterol types and levels, and blood sugar.  Our first discussion will look at BMI.   

Doctors use a variety of tools to make health assessments; because of its popularity, you may be familiar with body mass index or BMI.  Developed in the mid-1800s, BMI is a simple way of assessing the general health of a person with an average fitness level.  BMI was originally developed as a tool to evaluate overall populations, rather than an individual assessment, but because of its ease of use, it has become a popular tool in an initial medical evaluation.  

Mathematically, BMI is your body mass divided by your body height squared.  Since this is generally calculated in in the metric system, those of us used to pounds and inches also need to multiply the above result by 703. BMI is helpful to doctors because it categorizes patients into four categories (in the US): Underweight = <18.5, Normal weight = 18.5-24.9, Overweight = 25-29.9, and Obese = >30 (NIH, 2005).  For example, if you weight 160 and you are 5’5” you would divide 160 (weight) by 4225 (height in inches times itself, 65x65) and then multiply that by 703 which equals 26.6.  Your BMI is 26.6 and puts you in the overweight category.  

For some, BMI is known to provide a slightly skewed assessment.  If you are an athlete or have a high muscle to fat ratio, your BMI will be higher than someone of a similar shape and size due to muscle weighing more than fat.  It is always important to remember that people come in all shapes and sizes and one assessment can only give a general idea of health. 

In general, BMI is a useful tool. Even if you are not in the normal weight range, you can use the number to compare where you are to where you should be for health purposes.  If you have questions regarding your BMI, talk to your doctor.  Before beginning any exercise program or changing your physical activity patterns, you should always consult your doctor.  

As always, if you have questions, concerns, or just want to chat, please feel free to come by the Hunt County Texas A&M AgriLife Extension, 2217 Washington Street, Greenville, Texas, 75401, call (903) 455-9885, or email Sarah.Latham@ag.tamu.edu. 

References:

Medical News Today. (2017). http://www.medicalnewstoday.com/info/obesity/what-is-bmi.php
National Institutes of Health (NIH). (2005). National Heart, Lung, and Blood Institute. Aim for a Healthy Weight.  Publication No. 05-5213.