Helping people with New Year Resolutions

As February begins, I wonder how many people are sticking with their New Year’s resolution to “lose 5-10 pounds." It is quite possible that many people have already given up on their weight-loss goals. Making a long-term commitment to a program of healthy eating and regular exercise can be a difficult thing to do.

How can health and fitness professionals help people stick to their plans for self-improvement? We can help them by advocating the following message: focus on improving exercise and eating behaviors, and worry less about how much weight might be lost!

Physiologists understand well that people respond quite differently, in terms of changes in body composition, to exercise and dietary programs. For some people, it is not too difficult to lose body fat once they begin putting their New Year’s resolution into practice. For others, body composition changes occur much more slowly.

If people decide to give up exercise and healthy eating because they are not quickly seeing results (they are not losing that 5-10 pounds), then this is unfortunate. It is the 'unseen' results of a healthy diet and exercise program that matter; physical fitness improves, as do metabolic indicators of health such as blood pressure and cholesterol. These are the things that make a difference to cardiovascular health.

From a psychological standpoint, satisfaction and enjoyment, physical self-esteem, and optimism are all outcomes that eventually result from positive changes to health behaviors.

Fitness professionals must encourage people to stick with their resolutions to live a healthier life. We must encourage people to ignore what the scale says about body weight, and instead focus on the far more important benefits of doing exercise and eating a healthy diet.

Darren Dale
Health & Fitness Section Editor

Non-Stop Jumping Jacks Day

Can you imagine including your entire school in a physical activity? From the Project ACES Handbook’s chapter entitled "Non-Stop Jumping Jacks Day," author Len Saunders does just that - he encourages schools to have all grade levels participate in a continuous day of jumping jacks. Sounds interesting, doesn’t it?

The purpose of this project is to get students of all ages excited and motivated in becoming physically fit. The author talks about his experience in facing this challenge, and through trial and error has found that the key to inducing motivation is making fitness fun! Non-Stop Jumping Jacks Day achieves this goal; students will be able to talk about this event amongst fellow students, and may be further motivated by seeing older students getting involved.

The success of this project circles around continuity of jumping jacks throughout the entire day. The author explains various ways of doing this. For example, he suggested having classrooms sign up for certain time periods (ex: 9:00-9:15) and each class takes turns in doing jumping jacks. In his book, Saunders has included samples of a schedule, sign up sheet, letter to staff, press release, checklist, and certificates for participation.

Whenever fun is related to an event, it is most likely a person will remember it. Non-Stop Jumping Jacks Day sounds like one of those events that is worth remembering. I feel that it is a great way to get students motivated and interested in the importance of exercising. This event will also present teachers with opportunities in explaining how it is important to stay physically fit presently, and throughout their lives.

The American Heart Association (AHA) is one of the best websites for information on exercise, nutrition, and cardiovascular health.

The Healthy Lifestyle section is superb. Topics covered include diet and nutrition, women and cardiovascular disease, how your heart works, and exercise and fitness.

To promote physical activity for cardiovascular health, the AHA maintains a separate website, justmove.org. There is a comprehensive list of topics related to healthy hearts. These include "The Heart of Diabetes: Understanding Insulin Resistance," and links to various topics on the AHA website (Scientific Statements, News Releases, Cholesterol Programs).

The government website, HEALTHIERUS.gov, provides more in-depth information on how physical activity and healthy eating can prevent cardiovascular diseases. The physical fitness page on this site provides links to many different resources that come under the headings of physical activity, nutrition, diabetes, and obesity. All of these areas provide sound knowledge on behaviors people can engage in to decrease their risk of heart disease.

One great website that provides information to children and teenagers on health, fitness, and nutrition is KidsHealth.org. This is a wonderfully organized site that compartmentalizes information into 'parents,' 'kids,' and 'teens.'

The parents link, of KidsHealth.org, has a strong nutrition/fitness section with articles addressing questions for different age groups (2-3yrs, 4-5yrs, 6-12yrs, and 13-18yrs). The section on nutrition is also comprehensive, with coverage on issues such as diets for child athletes, the body mass index, and eating disorders. Information on the current USDA food guide pyramid can also be found.

For a different idea on what Americans should be eating, Harvard University offers their own "Healthy Eating Pyramid" that many nutritionists agree is superior to the USDA pyramid.

The link for kids provides a good deal of information on a variety of topics, from physical therapy to mosquito bites! The site seems targeted toward middle-school age and above, though younger children could sit down with a parent and be helped to understand the many issues that are covered.

There is a separate section for teenagers, including a very good section on the cardiovascular system.

Teachers should be aware of the website for the National Association of Kinesiology and Physical Education in Higher Education.

This association lists job positions for those wishing to teach at the university level. The site also provides information institutions that provide Master’s and Doctoral programs in physical education. Teachers may be interested in current issues facing college faculty whom are responsible for preparing teachers of health and physical education.

The complete article will appear in the March, 2005, issue of the President's Council on Physical Fitness and Sport Research Digest. The Research Digest is published four times a year. and includes articles related to physical activity and health.

Articles are available free at www.fitness.gov. Click the publications box, and then the link to the PCPFS Research Digest or go directly to the Research Digest.

Anabolic-Androgenic Steroids: Incidence of Use and Health Implications
Charles E. Yesalis, MPH, ScD
Michael S. Bahrke, PhD

Abstract
Anabolic-androgenic steroids (AAS) are synthetic derivatives of the primary male hormone, testosterone. The goal of individuals who use AAS in, sport and exercise, is generally to increase muscle mass resulting in enhanced performance and improved appearance.

AAS may also allow users to train more frequently and more intensely. Weightlifters and bodybuilders were among the first AAS users, however, systematic surveys conducted during the past three decades reveal significant levels of steroid use by adolescent school-age students, college students, and Olympic and professional athletes.

Although the long-term health effects of AAS use are unknown, the best-documented effects are those on the liver, serum lipids and reproductive system. Other health concerns include effects on the psyche and behavior, dependency, coronary artery disease, cerebrovascular incidents, and prostatic changes.

With more than one million young people in the United States who have used AAS at least once during their lifetime, there is need for concern.

InfoFaxs about Anabolic-Androgenic steroids from the National Institute on Drug Abuse.

'Designer steroids' impact drug testing
From the April 2004 edition of NCAA newsletter.

Steroids: Play Safe, Play Fair
From the American Academy of Pediatrics. This article talks about the increasing popularity of steroids among students, and the effects steroids could have on the body.

Two Articles from the mayo clinic website that addresses the issue of steroids, and educates adults about what can be done. The articles also addresses how to help students find the best athlete within themselves.

Article entitled "Teen athletes and performance-enhancing substances: What parents can do."

Article entitled"Teen lifestyle: Help your student athlete find the right balance."

The Heart-Healthy Fats
Load up on the "good" fats that help prevent high cholesterol and heart disease - by Densie Webb, PhD, RD