Be Active Your Way Blog

Communities + Employers = Increased Physical Activity

sFranklin — Wed, 15 Jun 2011 09:25:00 -0400

Everyone knows that physical activity is good for us... right? Okay, maybe not everyone, but certainly the vast majority of adults and many, many children, as do policymakers, healthcare professionals, etc. Yet so few of us regularly attain the daily recommendations in the National Physical Activity Guidelines. The million dollar question is: WHY?

The most popular reason listed is time, or lack thereof. For many adults, the amount of time they spend at work and commuting to/from work is in excess of 10 hours a day. Add in other responsibilities - such as children, or perhaps, classes - and there is not much left of their waking hours. While a federal mandate reducing work hours for all would be great, it is clearly not realistic. But, what can be done is to look at how physical activity can be incorporated into the commute and/or the work day, and what role a community plays in helping to make this happen.

Take the commute. There are a variety of ways that physical activity can be integrated into commuting. The National Physical Activity Plan's Transportation and Active Living sector has identified several immediate priorities dedicated to active transportation. Employers, federal and state legislators, as well as communities and individuals themselves must work together if policy change that will encourage active commuting is going to happen.

Communities can insure that bike racks are installed at transit stations and that commuter parking lots are safe, well lit, and in inclement weather, provide clear sidewalks. Communities could work with employers to institute a bicycle sharing program with locations at local transit stations as well as in areas conducive to places of employment. Such programs allow individuals to "borrow a bike" for a very nominal fee and are increasing in popularity.

And now for the workday... when thinking of communities, we often silo them as their own entities, with their own activities and priorities for serving their residents. We don't often think of them working in partnership with the companies, etc. that may be in their boundaries. Working together with employers, communities can make great strides in helping more people log increased physical activity during the workday. Perhaps a brochure could be developed for those working in the community, highlighting facilities, parks, etc. that are available for physical activity. Another thought is using the employees as focus groups to help determine development and expansion of things like walking trails. Is there a lovely corporate campus headquarter that might be the perfect setting for construction of a non-motorized trail that could serve the needs of both the employees and community residents? Can special rates be offered for a community fitness facility to those that are working in the community but might not be residents? Employees might be new recruiting ground for volunteer youth sport coaches or additional teams for existing or new adult sports leagues.

What ideas do you have for how communities can work together with companies, etc. to make it easier for employees and residents to engage in fitness activities?

Wellness for Our Military Families

TRichards — Wed, 08 Jun 2011 09:08:00 -0400

The Joining Forces initiative, launched by First Lady Michelle Obama and Dr. Jill Biden to mobilize support for our service members and their families, calls attention to a critical wellness need in our country.

"The stress of war, multiple deployments, and frequent moves can affect the wellness of military families," notes the Joining Forces website. "Children and spouses can experience anxiety, changes in relationships with family and friends, isolation or emotional challenges in dealing with deployments, illness or injury, and high mobility."

To help meet the wellness needs of our military families, the International Health, Racquet, & Sportsclub Association (IHRSA) President/CEO Joe Moore joined Mrs. Obama on the South Lawn of the White House on May 9th to announce the launch of the IHRSA Joining Forces Network - an affiliation of health clubs throughout the country that will offer free memberships to immediate family members of actively deployed reservists and National Guard members. The announcement took place at a health and wellness event for military families hosted by Mrs. Obama; the event combined the Joining Forces and Let's Move initiatives.

"The freedoms that each of us enjoys every day are possible because of the sacrifices that our nation's military families bear," said Joe Moore, IHRSA's President and CEO. "Joining Forces offers us an opportunity to provide these families with the support they are due."

The IHRSA Joining Forces Network hopes to offer at least 100,000 free health club memberships throughout the country - the equivalent of more than 18 million days of free access to health clubs and an estimated value of more than $30 million.

Participating clubs also may provide additional benefits, such as childcare, children's programming, group classes, discounts for veterans, and discounts for active duty families.

"Rooted in communities all across America, IHRSA health clubs stand ready to serve our nation's military families," said Moore. "We are here to offer them safe, supportive environments where they can exercise and find encouragement in their efforts to stay well through healthy lifestyle choices. We are deeply honored to be part of the Joining Forces and Let's Move initiatives."

Beginning June 1st, eligible military families can find participating clubs in their area online at www.healthclubs.com. The website also offers a free digital subscription to Get Active! Magazine, a consumer resource dedicated to promoting the benefits of safe and effective exercise, and offers useful advice on making healthy lifestyle choices.

We know, of course, that a free membership can't fully mitigate the stress of family life during a time of deployment, but we are confident that every offer of support matters. What are some other ways that physical activity organizations can support the troops? We'd love to hear what other organizations are doing.

Engaging Communities in Fitness: A Range of Options

JPivarnik — Wed, 01 Jun 2011 09:30:00 -0400

One measure of the richness of any community is its diversity. Variety of geography, age, ethnicity, culture and other traits is at the heart of American life and values.

As diverse as we are, though, and as differently as we choose to live, we have much in common. Deeply rooted in our shared, human physiology, for example, is the need to move. We all benefit from physical activity and exercise. Whether in a schoolyard or a nursing home, condo or campground, in the pink of health or post-chemo, the power of exercise can help us keep healthy or recover. The research is unmistakable, but more compelling for most people is the empirical evidence - how good they feel when they get regular exercise for recreation and as part of daily living.

But, how to get everyone to understand the need to be physically active? How to ensure they have ample opportunities to exercise, and how to motivate them to do it? The answers, fortunately, are as diverse as our communities themselves. I was reminded of this on May 31, when we kicked off the second World Congress on Exercise is Medicine with a community walk in Denver. Everyone - from schoolkids to the Senator to the "Biggest Loser" star - had a great time, and finished the walk just a bit healthier than before.

Just move!

At heart, physical activity is about movement. As two-legged creatures, we are made to walk. The setting may be a mall, trail, sidewalk or office park. No gym membership or special equipment needed; shoes are optional but recommended. The pace may be slower in the retirement home than the high school, but the benefits are just as real. Accumulating daily steps toward the Federal Physical Activity Guidelines is a big contribution toward better health for all. We should share the Guidelines widely and help people find ways to meet them.

But, walking isn't everyone's cup of tea, and it isn't enough for some. Communities with plenty of parks and playgrounds, sports leagues for all and safe, walkable neighborhoods have a leg up and tend to measure better on the ACSM American Fitness Index.

The "Law and Order" Principle

Crime shows tell us the perpetrator needs motive, means and opportunity. Same for exercise: We need to tell our diverse communities why they should be physically active; provide a variety of ways for them to enjoy activity, and help them fit it into daily life. If a personal trainer is too costly, let's offer free or low-cost classes at community centers. When it's too cold to jog, open a skating rink. Those who aren't up to running the mini-marathon can do the 5K family walk.

When the community's health is a priority, people find ways to encourage healthy lifestyles. The challenge is for each of us - government, businesses, nonprofits and community groups of every stripe - to find what works for us and then make it happen.

What can you do to foster active lifestyles in your community?

Speaking Up for Physical Activity

rPate — Wed, 25 May 2011 09:50:00 -0400

In all likelihood, if you are reading this blog, you're already well aware of the myriad of benefits associated with being regularly physically active, and you likely meet or exceed federal physical activity guidelines. What you may be less aware of are the ways in which you can become a voice for physical activity promotion in your community, so that your neighbors, colleagues, and friends can also realize the benefits of being more active.

Maybe you've noticed that physical education is no longer required in your children's school, that there are unsafe sidewalks in your town, or no bike racks where you work, while others never give you thought to such issues. As an individual, what can you do? With May being National Physical Activity Month, you can use the National Physical Activity Plan (NPAP) to become a voice for change that echoes for months to come.

The NPAP is a document comprised of recommendations for changes in the environments in which we live, work, play, travel, and learn, such that they better support physical activity. Most of the recommendations made in the NPAP are written with policymakers in mind. Maybe as an employer, school board member, or parent, you are policymaker, with the ability to alter an environment so that it's easier for others to be more active. If so, the buck may start and stop with you. But maybe you're not a policymaker, what then? Then, you can become a voice for change, an informed advocate with the power to influence those in position to make change.

With recommendations from across a number of societal sectors - including Education; Parks, Recreation, Fitness and Sports; Business and Industry; and Transportation, Land Use, and Community Design - the NPAP is your roadmap for becoming an advocate at local, state, and even national levels.

For example, if you want to be a voice for more physical activity opportunities for youth in your community, approach the local school board or P.T.A. with the information from the Education sector, citing specific recommendations from the NPAP that call for community partnerships that will create such opportunities.

As another example, maybe you know that if there were just more bike lanes and sidewalks where you live, more people could safely walk to the store, or bike to work. Here, you can become an advocate for change at local and state levels by meeting with your elected officials or members of your state's Department of Transportation, armed with "real world" recommendations for change that have been proven effective.

There could not be a better way to celebrate National Physical Activity Month than to model healthy physical activity behavior, while also becoming an educated advocate for physical activity. So please use the Federal PA Guidelines to become or stay a model of healthy behavior, and use the NPAP to become a strong advocate for change to improve the lives of others.

How are you advocating for change?

Activities in May: Celebrating National Physical Fitness and Sports Month

JWargo — Thu, 19 May 2011 11:46:00 -0400

May is National Physical Fitness and Sports Month, a designation bestowed since 1983 and celebrated by the President’s Council on Fitness, Sports and Nutrition (PCFSN). Organizations including schools, public health agencies, and worksites celebrate the month to promote awareness of the value of physical activity in pursuit of happier, healthier, more productive lives. Celebrations and recognition weeks and days throughout May target specific activities or populations, such as:

May 1-7—National Physical Education and Sport Week

May 9-13—National Women's Health Week

May 18—National Employee Health and Fitness Day

May 16-20—National Bike to Work Week

May 20—Bike to Work Day

The PCFSN kicked off its celebration of the month on Monday, May 9th, at the White House. PCFSN members joined the First Lady on the South Lawn to announce a partnership between the Council, Let’s Move!, Joining Forces, the International Health, Racquet, and Sportsclub Association (IHRSA) and the American Council on Exercise (ACE) that will provide free fitness club memberships and personal training sessions to immediate family members of actively deployed reservists and National Guard members.

Following the announcement, Council members led a South Lawn Series event for families of National Guard members and reservists who were in attendance for the announcement. The First Lady kicked off the fun, participating with the members and day’s honorees in a series of stations that included an obstacle course, dance and ball toss stations among others.

On Tuesday, May 10th, Council members gathered again for an open meeting. Approximately 120 people came to hear about the Council members’ activities. The afternoon featured presentations from individuals making a difference in physical education and school-based physical activity opportunities in their communities.

After the meeting adjourned, Health and Human Services Secretary Kathleen Sebelius announced the board members of the National Foundation on Fitness, Sports and Nutrition. The Foundation was Congressionally‐chartered in December to help cultivate private sector partnerships and funding for key programs and initiatives of PCFSN.

Such activities may include special initiatives, such as the Million PALA Challenge. Launched last September, promotion and participation in the Million PALA Challenge is picking up steam as President’s Challenge advocates continue to roll out the initiative to their constituents and members.

The month of May presents the perfect opportunity for kids and adults across the country to make their commitment to be regularly active. Sign up at www.millionpalachallenge.org to take on the President’s Challenge and learn to be active your way.

What are you doing this month to help get America moving?

Want to Get More Active? Walk Your Dog!

BOwens — Wed, 18 May 2011 01:00:00 -0400

Contributed by Dr. David Geier

May is National Physical Activity Month and what better way to celebrate being active than to walk your dog. He'll appreciate it just as much as you will. Obviously strenuous exercise, such as running and other forms of cardiovascular exercise, and sports are are excellent ways to achieve health and meet the activity standards established by the Department of Health and Human Services. But finding simple ways for children and adults to integrate activity into their normal activities might be the best way to get people moving.

A new study published in the March issue of the Journal of Physical Activity and Health suggests a potentially great idea for all Americans to become more active. The study, presented by Matthew J. Reeves et al., looks at whether owning a dog and walking the dog are associated with increased physical activity. They gathered data from the 2005 Michigan Behavioral Risk Factor Survey to try to determine if a relationship existed between owning a dog and physical activity.

The authors found that people who own a dog are more active overall and walk more. Dog owners who take their dogs for walks on average walk about one hour more per week than the one-third of dog owners who don't walk their dogs. Interestingly they also found that younger Americans and the elderly walked their dogs the most and that people with large dogs (weighing over 45 pounds) walked longer than owners of smaller dogs. Finally the study seems to suggest that the benefits of owning a dog, as it pertains to physical activity, may actually be more than just the actual walking, as dog owners seem to be more physically active than non-dog owners in general.

When I heard about this study, I was not terribly surprised. I always like to find easy ideas to stimulate physical activity. For instance, I think it is helpful to take the stairs instead of an elevator when possible. Also, parking at the end of the parking lot away from stores and businesses forces people to walk a little bit more with their normal activities. Owning a dog and walking it are more examples of easy changes to implement.

What this study does not address, but most dog owners will tell you, is that the benefits of having a dog are not just seen with physical activity. Most of my friends who have a dog point out the happiness that comes when their dogs greet them when they get home from work or school. They also love taking their dogs to the park and the beach. So to everyone out there who owns a dog - get outside and walk with your four-legged friend. It just might improve your health too.

What are some other ways to get more active with your four-legged friend?

A Vision for a Healthier, More Prosperous America

TRichards — Wed, 11 May 2011 09:41:00 -0400

As a trade association for health clubs, the International Health, Racquet & Sportsclub Association (IHRSA) is rightly considered an organization dedicated to promoting healthy living through physical activity.

We believe deeply that physical activity is a core component of wellness and that its reintegration into American culture is vital to reversing the chronic disease and obesity epidemics threatening our nation's future.

We are cognizant, however, of the limitations of a policy that promotes "physical activity" as a silver bullet for ending our nation's health care problems. Surely, pursuing a healthy lifestyle means more than just regularly exercising. It means adopting a whole system of healthy behaviors, broadly defined as "primary prevention."

So this May, as we celebrate National Physical Activity Month, we are announcing our new commitment to a broader policy spectrum - a spectrum founded on our belief in physical activity as the basis for healthy living - and launching an effort to raise awareness of the need for primary prevention.

The new initiative is based on "A Vision for Healthier, More Prosperous America."

The text of the vision is below.

Primary prevention - the prevention of a disease before it occurs, including regular exercise, healthy eating, avoidance of tobacco and other controlled substances, stress management, and routine medical exams - is critical to public health and our country's future economic competitiveness.

It saves lives, encourages increased individual responsibility, increases worker productivity, and lowers federal health expenditures.

As individuals, professionals, and taxpayers, we must recognize the valuable and dramatic role that primary prevention plays in reducing the devastating toll that chronic diseases have taken on our country. And we must support preventative lifestyle practices for all Americans.

Since the late 1980's, roughly two-thirds of the increase in U.S. health care spending has been due to the increased prevalence of treated chronic disease. Today, about half of all Americans suffer from one or more chronic diseases. A greater emphasis on primary prevention would significantly reduce the annual cost of treating chronic disease (currently $1.5 trillion) in the United States.

According to the Centers for Disease Control and Prevention, primary prevention may prevent 80% of heart disease and stroke, 80% of type 2 diabetes, and 40% of cancer. A greater emphasis on primary prevention would significantly reduce the incidence rate of preventable chronic disease.

Individually and collectively, we must help our citizens, legislators, and community leaders understand and respond to the documented correlation between chronic disease and primary prevention. We must actively promote public policies and principles - such as financial incentives - that promote primary prevention and personal responsibility, and that remove barriers to healthy lifestyle choices.

We also must support businesses, health professionals, and local public health communities in their efforts to promote primary prevention as well.

What do you think of this vision?

May is Physical Activity Month: Here's Why and How

JPivarnik — Wed, 04 May 2011 09:39:00 -0400

Smiles abound in the Midwest and throughout the country as things green up and warm up outdoors. Warm weather invites people to be more active, delighting in options that winter weather doesn't afford. While playing and moving outside are enjoyable in themselves, recent research gives even more reasons. Here's a glimpse of what participants learned from the many topics covered at the recent ACSM Health & Fitness Summit & Exposition. You might keep these in mind as you make plans to enjoy May, with the complementary themes of Physical Activity Month and Exercise is Medicine Month.

Sitting still is hazardous to your health

The new science of sedentary behavior, or "inactivity physiology," provides sobering evidence that merely sitting can be hazardous to your health. Len Kravitz, Ph.D., reported on research by Dr. Steven Blair and others, showing that adults and children who spend 70 percent or more of each waking day working at a desk, riding in a car, watching TV or working at a computer are particularly at risk. He explained that sitting results in dramatic drops in lipoprotein lipase, which captures fat from blood and uses it as fuel. This leads to soaring levels of triglycerides, elevated risk of cardiovascular disease and lower levels of good cholesterol. I've seen how exercise improves all those conditions in my patients.

"Miracle-Gro for the brain"

Many of us love to garden, whether for exercise, aesthetics or nutrition. At the summit, Dr. Terry Eckmann appealed to that interest with a vivid simile for the boost that exercise gives to cognitive functioning, saying it's "like Miracle-Gro for the brain." A protein known as brain-derived neurotrophic factor (BDNF) is behind the phenomenon. BDNF increases the growth of brain cells and improves brain functioning. The brain uses about 20 percent of the body's supplies of oxygen and glucose, and exercise boosts the cardiovascular system's ability to deliver them.

Worksite wellness pays off

Employers must tend to the bottom line. Those who implement worksite wellness programs are seeing healthy returns in terms of dollars saved, worker productivity, reduced absenteeism, and other measures. George J. Pfeiffer, president of the WorkCare Group, said most companies see a net return on investment in three to five years. For some, the ROI is as high as six-to-one. Pfeiffer and other panelists reviewed case studies from Target, Chevron, Northrop Grumman and Clark Security Products. Their key suggestions include:

Value worksite wellness. Understand and communicate all the benefits of worksite wellness - financial and otherwise.
Communicate a culture of health. Using formal and informal communication channels, develop a transparent brand for your health management strategy. Focus on vitality and well-being.
Engage your organization from the top down and from the bottom up. Encourage employee engagement by getting buy-in from top and middle management. Also allow for employee volunteers to be your wellness champions within the company.

How can you observe Physical Activity Month at home, at work and elsewhere?

Resource: International Association for Worksite Health Promotion

Don't Use Pain As an Excuse

BOwens — Wed, 20 Apr 2011 15:45:00 -0400

By Dr. David Geier, AOSSM

One of the most common reasons patients give for not exercising is an injury or pain. People often use knee or shoulder pain or some other limitation as an excuse for not playing sports or being physically active. And while certainly musculoskeletal injuries can affect participation, rarely should these injuries keep people on the sidelines permanently.

Joint pain is unfortunately a fairly common affliction among the United States population. According to the Centers for Disease Control and Prevention, in 2006 approximately 30% of adults reported that they experienced some sort of joint pain in the previous 30 days. Musculoskeletal injuries are rarely completely incapacitating, however. While many weekend warriors cite old knee or shoulder injuries as reasons that they can't exercise now, with so many options available, even people with real injuries should be able to modify their routines and still get in a good workout.

For example, a female with early knee arthritis can still perform cardiovascular-enhancing exercise. She might not be able to run long distances six or seven days a week, but she might be able to run two days a week and swim or ride a bicycle the other days to decrease the repetitive impact on her knees. A male with rotator cuff impingement from overuse at work or in the yard might have to back off from tennis or baseball, which might aggravate his shoulder, but he could play soccer or another non-throwing sport. And for athletes who enjoy lifting weights, simply adjusting a few of the exercises might be enough to exercise in spite of a current injury.

For those who fear that they are making an injury worse, they should see a sports medicine physician. Most injuries do not need surgery, and often there are simple initial treatments, such as physical therapy, home exercises, taping, or anti-inflammatory medications. And while patients are often reluctant to go to the doctor for fear of being completely shut down from a sport or activity, sports medicine physicians usually try to encourage treatments and rehabilitation that get people back to sports and exercise as quickly as possible.

Finally, even if the activity is potentially detrimental to a joint, it might not always be that bad. Someone with near bone-on-bone knee arthritis is possibly making his knee worse running every day. Having said that, if he wants to keep running, the benefits of his overall health might outweigh the risks to his knee. Daily exercise can provide multiple medical benefits, including improved cardiovascular function, lower blood pressure, and weight loss, as well as improved sleep and mood. Even if he needs a knee replacement in the future, the medical upside to exercise is significant.

While aches and pains can be an obstacle to physical activity, they shouldn't be permanent barriers to all exercise. If you are worried about injuries or exercise modification discuss it with a doctor and know that being physically active is possible despite these pains.

What kind of activities can we promote to keep people moving no matter the aches and pains?

Emphasizing Function

bHiss — Fri, 15 Apr 2011 14:23:00 -0400

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

As important as it is for health and fitness professionals to know what limitations an individual may have in terms of creating appropriate activities, especially for safety and medical considerations, it's also important to consider what that individual CAN do, and what they can do in context with their environment. The social model of disability has taught us that systemic barriers, negative attitudes and exclusion by society (whether purposely or not) are the main contributing factors in disabling people, not the disability itself.

The International Classification of Functioning, Disability, and Health, or ICF, is a comprehensive framework used by the World Health Organization (WHO) for describing and measuring health and disability at both the individual and population levels. This framework is used to assess the relationship among an individual's function, activities, and participation while also considering these in the context of the environmental and personal factors that influence an individual's overall health.

The ICF puts the idea of 'health' and 'disability' in a new light and recognizes that any person can experience peaks and valleys in health, and therefore any person is prone to experiencing some kind of disability. It shifts the focus from what caused a disability to the impact that it has on the person. In addition, ICF considers the social aspects of disability and does not see disability as a medical condition. By including these contextual factors, the ICF helps us to assess the impact of the environment on the person's functioning, and therefore possibly assess potential "limitations" a bit differently.

The health domain and health-related domain contained in the ICF are described fromt he perspective of the body, the individual, and society in two basic categories: (1) Body Functions and Structures (system level); and (2) Activities and Participation (person level and person-environment interaction). The ICF can be used as a tool in exercise physiology to conduct a needs assessment or as an outcome evaluation. It allows the fitness professional to identify the barriers and facilitators that affect the health of the client with the disability and then find or create modifications for the specific individual in order to facilitate participation in an activity. The ICF emphasizes function, NOT the health condition, and categorizes the situation, NOT the person. Here is an example.

Do you see the ICF as having application in your field?

Reference: http://www.who.int/classifications/icf/en