Obesity is a serious problem in the United States, not only in adults, but also in children. According to the Centers for Disease Control and Prevention (CDC), more than one-third (34.9 percent or 78.6 million) of adults in the U.S. are obese, and approximately 17 percent or 12.7 million children and adolescents between ages 2 – 19 are obese. While both of these statistics have dropped from previous years, it is still not enough.
In addition to joint pain, obesity can lead to a wide variety of more serious health issues including heart disease, stroke, Type 2 diabetes and certain types of cancer. Many of these conditions are preventable through a healthy eating plan and regular physical activity. Be sure to consume plenty of protein, grains, fruits, vegetables and low-fat dairy. You should avoid eating fast food, and foods high in sugar and saturated fats. This information can be found on the nutritional label of most food packaging.
May is National Physical Fitness Month and I want to challenge you to get at least 30 minutes of moderate physical activity each day. Take the necessary precautions before, during and after physical activity to avoid injury and dehydration. Dehydration occurs when the body loses water content and essential body salts such as sodium, potassium, calcium bicarbonate and phosphate. Be sure to drink plenty of fluids, especially if you are working or playing in the sun, and aim to consume more fluid than you are losing. If you plan to exercise outside, try to schedule all physical activities during the cooler parts of the day, before 10 a.m. and after 6 p.m.
Finding an exercise you enjoy will also help you stay on track to achieve your fitness and overall health goals. Whether it be walking or running, taking a dance class or playing in an organized sports league, having fun with your fitness routine will help you to be successful. You may also add variety, not only in the fitness activity that you choose, but also in the time and setting. This will help to eliminate boredom with one activity or location.
It is also recommended that you participate in two types of physical activity each week. This can help to ensure aerobic health, also known as “cardio” health, and muscle strengthening. Examples of aerobic exercise include walking, running, swimming, hiking and kickboxing. Muscle strengthening activities include lifting weights, using resistance bands, and practicing yoga or Pilates. It is also important that you stretch both before and after exercise, and don’t push yourself beyond your physical limit to prevent injury and post-exercise soreness. Children should take the same precautionary measures as adults when playing outdoors or on a sports team.
If you are interested in starting an exercise plan but need a little boost, Eskenazi Health Healthy Me is a healthy lifestyle program offered to all Eskenazi Health patients, free of charge. This program includes meetings with a personal wellness coach, support groups, healthy recipes and cooking demonstrations, walking groups, exercise classes and more, and is offered at several Eskenazi Health Center sites. For more information about Eskenazi Health Healthy Me, please visit www.eskenazihealth.edu/our-services/healthyme.
You should consult your primary care physician before starting any exercise plan. If you do not have a primary care physician, please call 317-880-8687 to schedule an appointment.
Nydia Nunez-Estrada, M.D.
Family Medicine
Eskenazi Health Center North Arlington