Medical Director Spotlight: Step Towards Better Health

Are You Ready to Step Towards Better Health?

This is an important question that I asked myself several years ago when I realized that I was one of the millions of adults in America who lead fairly sedentary lifestyles. The United States is an advanced technology nation which has significantly reduced our need to be active at work, home, and leisure. In fact, the 2005 Behavior Risk Factor Surveillance System (BRFSS) found that 50.9% of those surveyed do not complete the American Heart Association physical activity recommendations for age 18-65 adults: 30+ minutes of moderate physical activity five or more days per week or vigorous physical activity for 20+ minutes three or more days per week.

Physical inactivity is a pressing public health issue as it has been related to lower quality of life and to a higher risk of obesity, diabetes, hypertension, coronary heart disease, osteoporosis, colon and breast cancers, and psychiatric disorders. The good news is that physical inactivity is clearly a modifiable lifestyle behavior. And the HealthierUS Initiative, a national effort to improve our nation’s health, considers increased physical activity one of its four main goals in addition to more nutritious diets, increased preventive screenings, and avoiding risky behaviors.

The great challenge for us, our families, and our clients is taking that first step towards a more active lifestyle. In response to the Surgeon General's Call to Action to Prevent and Decrease Overweight and Obesity in 2001, one physical activity method that is catching on across the country is a 10,000 Steps a Day program. This is a simple, low cost, self-monitored walking program that can be an ideal starting point for individuals who are interested in transitioning into a more active lifestyle. Recent research indicates that walking based programs, particularly those that use a step counter (pedometer), may be an effective way to motivate individuals to increase their physical activity. In addition, they have produced improvements in weight management, blood pressure, and lipid profiles. Using an inexpensive pedometer and a tracking log, each participant gradually builds upon his/her baseline daily number of steps in order to reach the goal of 10,000 Steps a Day . It can be a fun, “self-competitive” method to increase year round physical activity using normal walking routines and simple behavior changes. Examples of easy ways to increase daily activity levels include parking farther away in a parking lot; returning the grocery cart to the store instead of leaving it in the lot; and taking stairs instead of the elevator.

The American Heart Association sponsors Choose To Move SM , a free 12-week physical activity program for women. Choose To Move SM shows women practical ways to increase their physical activity and reduce their risk of heart disease and stroke. The focus is on helping women build more physical activity into their existing routine, a strong factor in sustaining healthy behaviors.

If you, your family and friends, or your clients are ready to step towards better health by increasing physical activity, consider these links for more information:

1) Shape Up America! 10,000 steps a day program: http://www.shapeup.org/shape/steps.php#faq

2) AHA Choose to Move SM : http://www.choosetomove.org/index.html

3) HealthierUS Initiative: http://www.healthierus.gov/

4) 2007 AHA Physical Activity Recommendations for Adults: http://www.americanheart.org/presenter.jhtml?identifier=3049282

For More Information Regarding This Article Contact:
Lauri Kalanges, Medical Director, Preventive and Primary Care Unit
ph. 512.458.7111, ext. 2102