Keep Moving!

The busy holiday season, filled with lots of great food and not a lot of exercise, has passed. Now, as many of us look to resolve our New Year’s resolution of slimming down our waist line, a healthy and active lifestyle has never been more important.



Here are some tips and facts to help keep you on your “A” game. Did you know?

More than 60 percent of adults do not achieve the recommended amount of regular physical activity.

Twenty-five percent of all adults are not active at all.

Only 19 percent of all high school students are physically active for 20 minutes or more in physical education classes every day during the school week.

The Expert Panel of the Center for Disease Control (CDC) and the American College of Sports Medicine (ACSM) recommend: “Every American should accumulate 30 minutes or more of moderate intensity physical activity on most, preferable all, days of the week …adults who engage in moderate intensity physical activity – i.e. enough to expend 200 calories per day can expect many of the health benefits described herein…” Those benefits include; reducing the risk of developing high blood pressure, helping to control weight, helping to build and maintain healthy bones, muscles, cardiovascular systems, and joints, and reduced feelings of depression and anxiety.

Chronic health conditions compose a major portion of health care costs in America. While 46% of people reported chronic health conditions, these conditions accounted for 76% of direct medical care costs in America in 1987 totaling 272.2 billion dollars.

What else can I do to increase my physical activity level? Making small changes in your lifestyle can make a big difference in your overall health. Here are some examples:

Take a walk for 10 or 15 minutes during your lunch break.

Take stairs instead of escalators and elevators.

Park farther from the store and walk through the parking lot.

Do housework at a fast pace.

Rake leaves or do other yard work.

According to many studies, regular exercise can help reduce your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity. It can also help keep joints, tendons and ligaments flexible so it’s easier to move around, reduce some of the effects of aging, contribute to your mental well-being, help relieve stress and anxiety, increase your energy and endurance, and help you maintain a normal weight by increasing your metabolism (the rate you burn calories).


So keep moving, and look for ways to add steps and movement to your everyday activities!

Just Keep it Simple

The key to being successful at your weight loss and fitness goals is fairly easy...Just Keep it Simple! Sure you say...simple, yeah right! Well, let me give you a few insights of my weight loss journey.

I joined Weight Watchers November 13, 2008. I reached Lifetime in August 2009. Before I reached goal, I decided that I wanted to work for Weight Watchers. I wanted to give back what my leader, Bev, did for me! She helped me to believe in myself and to encourage me along the way. I have been working as a receptionist since January. I am so excited to be going to Leader Training this weekend in Seattle!

So back to the keeping it simple! To be successful on your journey you do not need any fancy, special foods! Skinless chicken breast is awesome! There are so many different ways to prepare it! Try to stick to whole grains...whole wheat bread, whole wheat pasta, brown rice! The more fiber it has in it, the better! Fruits and veggies are always a great choice and very convenient for those of us on the go!

Some of you may have read that my doctor has recently put me on a yeast-free diet. Well, I feel like I can't eat anything! I am so happy that Weight Watchers is not like that! You can eat whatever you want! NO foods are off limits! With that being said, you must know that you have a daily points target and all foods have a points value. So the decision is up to you on how you want to spend your points! I have been struggling with what to eat now that I have to cut out yeast and sugar. I realized the other day...Just Keep it Simple! So, tonight I made turkey burgers, topped it with some avocado, along with steamed broccoli and a baked sweet potato. I must say it was quite yummy! If you are struggling with what you can eat, or what to make for your family for dinner, Just Keep it Simple! Also, check out the recipes on Weight Watchers!

When it comes to exercise the same principle applies...Just Keep it Simple! There is no need for you to run out an purchase an expensive gym membership or buy tons of fancy at home equipment. To start out all you need is a good pair of walking shoes and some hand weights. Remember to always check with your doctor before starting an exercise program. Instead of watching TV after dinner, why not take a walk around the neighborhood. Hand weights are great for some resistance training at home. Why not do a few lunges and biceps curls, or bent over rows and squats?

The key is finding something that you enjoy to do so that you will stick with it! I highly encourage you to have a buddy to help keep you accountable on your food and workouts! So what are you waiting for? Lets get moving! I look forward to hearing about your success!

Challenge for the week: I want you to visualize your goals. Write them down on an index card along with the reason you are making the change to be healthy! Place it in a place that you will see it every day! When you are tempted to eat something you know you probably shouldn't or to skip out on your workout, pull the index card out to help you refocus and to get back on track!

I want you to know that I am doing this with you!

Can I exercise with Osteoarthritis?

Exercising With Osteoarthritis

Taking control of osteoarthritis

Should I exercise with osteoarthritis?

While you may worry that exercising with osteoarthritis could harm your joints and cause more pain, research shows that people can and should exercise when they have osteoarthritis. Exercise is considered the most effective non-drug treatment for reducing pain and improving movement in osteoarthritis.

Three kinds of exercise are important for people with osteoarthritis: exercises involving range of motion, also called flexibility exercises; endurance or aerobic exercises; and strengthening exercises. Each one plays a role in maintaining and improving your ability to move and function.

Speak with your doctor or physical therapist about exercising with osteoarthritis and the specific exercises that are best for you.

Range of motion/flexibility: Range of motion refers to the ability to move your joints through the full motion they were designed to achieve. When you have osteoarthritis, pain and stiffness make it very difficult to move certain joints more than just a little bit, which can make even the simplest tasks challenging.

Range-of-motion exercises include gentle stretching and movements that take joints through their full span. Doing these exercises regularly – ideally every day – can help maintain and even improve the flexibility in your joints.

Aerobic/endurance: These exercises strengthen your heart and make your lungs more efficient. This conditioning has the added benefit of reducing fatigue, so you have more stamina throughout the day. Aerobic exercise also helps control your weight by increasing the amount of calories your body uses. Furthermore, this type of exercise can help you sleep better and improve your mood.

Strengthening: Strengthening exercises help maintain and improve your muscle strength. Strong muscles can support and protect joints that are affected by arthritis.

Does stress affect OA?

Yes, having a chronic disease like osteoarthritis can be stressful. Stress, in turn, can make dealing with a disease like osteoarthritis more difficult – and painful.

That’s because when you feel stressed, your body becomes tense. This muscle tension can increase pain, making you feel helpless and frustrated because the added pain may limit your abilities. This, in turn, can depress you. Stress, depression and limited and lost abilities can all contribute to pain, which then perpetuates the cycle. If you understand how your body reacts physically and emotionally to stress and learn how to manage stress, you can break the destructive cycle.

How will losing weight help?

Excess body weight is a risk factor for the both the development and progression of osteoarthritis. For every pound of body weight you gain, your knees gain three pounds of added stress; for hips, each pound translates into six times the pressure on the joints. After many years of carrying extra pounds, the cartilage that cushions the joints tends to break down more quickly than usual.

Conversely, losing weight can reduce additional stress on joints that can cause cartilage to wear away. Easing the pressure on joints by shedding extra pounds can also reduce pain in osteoarthritis-affected joints, which will help you feel and move much better.

If osteoarthritis runs in my family, is there anything I can do to keep from getting it, too?

Although you can’t do anything about the genes you inherit from your parents, you can and should take extra care in minimizing your other risk factors – primarily excess weight and joint injuries.

By maintaining a healthy body weight you avoid putting additional stress on your joints. This stress can wear away at cartilage more quickly than usual and lead to osteoarthritis in weight-bearing joints such as the knees.

Injuries from routine falls or severe bangs and bumps during athletic activities can cause major damage to the cartilage. These injuries can cause cartilage tears, or they can permanently alter the way your joints move so that they wear down cartilage more than usual. You can avoid injuries that may lead to osteoarthritis by taking care of your body. Warming up and stretching before athletic activity and exercise can help you prevent serious injury. If you do injure yourself, see your doctor to receive proper treatment. Injuries left untreated may heal improperly, which could lead to further damage later on.

This article is from Arthritis Today

http://www.arthritistoday.org/index.php