Oklahoma AgrAbility Newsletter
Winter 2004 • Volume 3 • Issue 1
Physical Activity and Nutrition
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NOTE: Mention or display of a trademark, proprietary product or firm in text or figures does not constitute an endorsement by the U.S. Department of Agriculture, Oklahoma State University, Langston University or the National AgrAbility Project and does not imply approval to the exclusion of other suitable products or firms.
In This Issue
Physical Activity and Nutrition
Exercise and Physical Activity
Physical Activity and Nutrition
Every show you watch has a commercial for a diet program. All of the magazines and newspapers have full page ads for diet supplements. Two out of three people in the United States are overweight or obese. If you are part of this increasing statistic, the safest plan is to consult your physician before you start your exercise and/or diet program.
Exercise and a healthy diet are the most important parts of healthy living. In this issue, we will look at some general exercise guidelines for every body and diet considerations. February is American Heart and National Nutrition Month so look for activities in your local community.
Best Wishes,
Rachael Kircher, AgrAbility Project Coordinator
Carla Wilhite, OT/L, AgrAbility Program Specialist
Selecting a Diet Plan
Diet books routinely top the best-seller lists and new diet plans come out seemingly every day. Do they work? Will any of them be right for you?
If you are considering one or more popular diets or exercise plans, you owe it to yourself and your health to make sure their claims are valid. Ask yourself: Does the diet plan ...
- Promise a quick fix?
- Encourage or require you to stop eating certain foods, food groups or products?
- Rely on a single study as the basis for its recommendations?
- Contradict recommendations of reputable health organizations?
- Identify “good” and “bad” foods?
- Just sound too good to be true?
If you answered yes to any of these questions, keep looking for a plan that is backed by solid science, lets you keep eating your favorite foods, and allows for flexibility.
To manage your weight, you need to make informed choices, and develop sound eating and physical activity habits.
Keep in mind: Your best source for help in making healthful changes to your diet is a dietetics professional with the training and expertise to help you develop an eating plan that is right for you.
Source: American Dietetic Association. http://www.eatright.org/Public/index_18262.cfm
Fad Diets - Why do they fail?
Fad diets are often difficult to follow for more than a few weeks or months. As a result:
- Fast weight loss is often followed by weight gain.
- Weight gain is typically comprised of mostly body fat rather than muscle.
- Harder to lose the extra weight you put on.
- Increased risk of health problems.
To help prevent weight cycling:
- Do not restrict calories below healthy range.
- Do not deprive yourself of favorite foods.
- Eat regularly spaced meals.
- Beware of diets that omit food groups.
Example: High Protein Diets (Atkins Diet or the Zone)
- Diet too high in saturated fat.
- Increase risk of dehydration and heart disease.
- Increase in calcium loss.
- Low in fiber, B-vitamins, and minerals.
- May lead to increase craving and binges.
- Not supported by professional health organizations.
Source: Elizabeth Lohrman, M.S., RD/LD, Seretean Wellness Center, Oklahoma State University, 405-744-6927
Exercise and Physical Activity
Persons with disabilities often live less active lifestyles and thus have a tendency to be less fit and more overweight. Also for farmers, being more fit can help reduce secondary injuries.
Benefits of Regular Physical Activity and Exercise
- Increased cardiac (heart) and pulmonary (lung) function.
- Improved ability to perform activities of daily living.
- Protection against development of chronic diseases.
- Decreased anxiety and depression.
- Enhanced feeling of well-being.
- Weight control.
- Lowered cholesterol and blood pressure.
Before You Begin
- Obtain physician consent.
- If possible, participate in a graded exercise test to determine your current level of fitness.
- Find out the effects of your medication on exercise.
- If possible, consult a trained exercise professional for an individualized exercise prescription.
Safety Considerations
- Stop exercising if you experience pain, discomfort, nausea, dizziness, lightheadedness, chest pain, irregular heart beat, shortness of breath, or clammy hands.
- Drink plenty of fluids, especially water.
- Wear appropriate clothing.
- Set realistic short-term and long-term goals.
- Find and follow an exercise program that meets your specific goals.
Source: National Center for Physical Activity and Disability. http://www.ncpad.org/factshthtml/genexguide.htm
Exercise Lingo
Heart Rate (HR): Determine your heart rate by finding your pulse and counting your pulse beat for 15 seconds. Multiply this figure by four to calculate your heart rate per minute. Note that as you exercise more regularly, your heart rate should decrease.
Maximum Heart Rate: Subtract your age from 220 to determine your maximum heart rate. Example: a 40-year-old person would have a maximum heart rate of 180 (220 - 40 = 180).
Target Heart Rate: Calculated at 60% to 80% of your maximum heart rate. For the range’s lower cutoff point, multiply .60 to your maximum heart rate; for the top cutoff point, multiply .80 to your maximum heart rate. In the previous example, this calculates a range of 108 to 144 beats per minute.
Blood Pressure (BP): A measure of the blood’s pressure upon the arterial walls which consists of two values: systolic blood pressure, as the heart contracts or pumps the blood to the circulatory system (90 to 140 mmHg), and diastolic blood pressure, as the heart fills up with blood following a contraction (60 to 90 mmHg). If possible, have a trained professional monitor your blood pressure throughout the exercise session.
Source: National Center for Physical Activity and Disability. http://www.ncpad.org/factshthtml/genexguide.htm
Various Exercise by Type
Cardiovascular: activities such as walking and swimming contribute to heart health, improve stamina, and weight management.
- Vary your workout each session.
- Be creative! Enhance your exercise routine by walking throughout the day: around the house during commercials, around the farm instead of on motorized vehicles.
- Choose a pace that feels good to you; talk to your doctor or physical therapist for an ideal pace.
- Take slow, deep breaths and “think tall” to maintain good posture.
- Types of cardiovascular training: walking, cycling and swimming.
Strength: exercises such as lifting weights and walking upstairs, improve muscle tone and strength. With stronger muscles you are better able to stand up from a chair and pick up a bag of groceries with ease.
- Perform each movement through a complete range of motion.
- Do not hold your breath while strength training. Instead, exhale or breathe out while pushing the weight up or out and inhale or breathe in while letting the weight down or in. “Think tall” to maintain your posture.
- If your goal is to increase your muscular endurance, you should use lighter weights and perform eight to 12 repetitions.
- If your goal is to increase your muscular strength, you should use heavier weights and perform five to eight repetitions.
- Strength training often occurs on a farm or ranch without realizing it. Buckets and hay bales are often moved and lifted to increase muscle strength and endurance. Make sure you keep your body in a comfortable and ergonomic position. Lift with your knees, not your back.
- If you need to use items from the store, you may look into weights and/or weight machines.
- Contact your physician or physical therapist for an idea of what will work in your current situation.
Flexibility/Functionality: exercises such as gentle stretching and yoga help keep the body limber. If your muscles have a greater range of motion you are less likely to get an injury from other activities. Even daily actions--such as reaching up to the top of the cupboard--will be easier (and safer) the more flexible you are.
- The focus of flexibility/functionality work is to improve range of motion, balance, coordination, and ability to carry out the regular activities of daily living.
- Flexibility training should be incorporated before and after every cardiovascular and strength workout.
- Be sure to hold stretches and progress slowly.
- Every muscle group used in a workout should be thoroughly stretched. Spend more time on tight muscle groups.
- Stretching should not be painful.
- Types of flexibility training: Stretching, Yoga, and Pilates.
- Before going out to start your daily activities, you may want to stretch and loosen up tight muscles to help prevent strains or tears.
- Consult your physician or physical therapist for stretches that will aid your situation.
Source: National Center for Physical Activity and Disability. http://www.ncpad.org/factshthtml/genexguide.htm
Exercise Routine
Start slow: three times a week and build up to a daily routine.
Warm-up: Five minutes of light activity, such as slow walking or cycling.
Activity: Cardiovascular, muscular strength or flexibility training.
Cool down: Five minutes of light activity with some flexibility exercises built in.
Healthy Eating
Healthy Eating for Diabetics
Proper food choices can make a difference in controlling blood glucose, blood fat, and weight. Diabetics do not need special foods or diet foods. A diabetic diet can be followed with the same foods that are good for the whole family. The following are some general healthy eating guidelines suggested by the American Dietetic Association and the American Diabetes Association.
- Eat a wide variety of foods every day.
- Eat high-fiber foods, such as fruits, vegetables, grains, and beans to feel full.Use less added fat.
- Use less added salt.
- Use less added sugar.
Eating and High Blood Pressure
Preventive measures can be taken to lower the risk of developing high blood pressure. Some of these measures include maintaining a healthy weight, remaining physically active, and abstaining from smoking.
Some other recommendations are to use sodium and alcohol in moderation and to follow the number of servings recommended by the Food Guide Pyramid to make sure you get enough calcium, potassium, and magnesium.
Source: Janice Hermann, Ph.D., RD/LD, Oklahoma Cooperative Extension Service, Fact Sheets T-3161, T-3159. http://fcs.okstate.edu/food/nutrition/
Healthy Resources
National Center on Physical Activity and Disability
1-800-900-8086
Oklahoma Cooperative Extension Service, Family and Consumer Sciences
405-744-4601
American Dietetic Association
1-800-877-1600
Health and Age
Your local physician or health care professional
This newsletter was supported in part by USDA-CSREES grant award number 2002-41590-01370.