We are getting fat!

Once considered just a personal problem, it’s now clear that excess weight has a profound impact on North Carolina’s families, communities, cities and businesses.

Most North Carolinians are physically inactive and we all pay the price.
Unhealthy eating and physical inactivity cost the state an estimated $57 billion annually in avoidable medical expenses, workers compensation claims and lost workdays. That amount is predicted to sky rocket to $75 billion by 2011 unless some preventative measures are taken. Of the risk factors contributing to this problem, excess weight is the “most expensive” for adults, while physical inactivity ranks at the top for children.

There is no question about the direct value of physical activity in preventing disease and the associated costs. Simply decreasing the prevelance of excess weight by a modest 3% could save North Carolinians $152.5 million annually in healthcare costs.

Unhealthy eating and inactivity account for more deaths than alcohol, sexual behavior, illicit use of drugs and firearms combined.

Studies confirm North Carolina’s fitness crisis:

• North Carolina children rank fifth nationally among overweight youth, ages 10-17
• Children in North Carolina exhibit risk factors for heart disease as early as the third grade
• Over 80% of older adults in North Carolina are not sufficiently active to reduce the risk of diseases associated with sedentary lifestyles
• Approximately 16% of all deaths in North Carolina are related to sedentary lifestyles and poor diet
• North Carolina ranks ninth and tenth nationally, respectively for adult diabetes and hypertension

Get moving.

We are getting fat!We all know that physical activity is good for us. But did you know that thirty minutes of exercise per day leads to a healthier, more productive life?

It is a common myth that “no pain, no gain” or “all work and no play” are necessary evils of physical activity. The contrary is actually true. When you make physical activity fun, you are more likely to maintain it throughout your life.

Find a physical activity that you enjoy, like golfing, working in the garden, dancing, playing tennis, rock climbing, biking or walking in the mall. Whatever makes you happy!

Make it a priority in your life. Schedule your physical activity sessions in your planner and treat them as valuable appointments.

Want to get started today? We offer these tips. If you have been inactive for awhile:

• Use a sensible approach by starting out slowly
• Begin by choosing moderate-intensity activities you enjoy the most
• Gradually build up the time spent doing your favorite activity by adding a few minutes every few days until you reach the recommended
  minimum of 30 minutes per day.
• Gradually increase either the length of time or the intensity of the activity
• Reward your efforts
• Find a buddy. Studies show that people who exercise with a partner are more likely to stick with it.

Keep moving.

Adults 18 or older need 30 minutes of physical activity on five or more days a week to be healthy. For children and teens, it’s 60 minutes of activity a day.

Thirty to sixty minutes of activity broken into smaller segments of 10 or 15 minutes throughout the day will have significant health benefits.
Incorporate strength training into your physical activity at least two or three times a week. Be sure to give your muscles at least one day of rest between workouts.

Stretch every day and hold stretches for at least 10 seconds, eventually working yourself up to 30
seconds.

Here are a few suggestions on how to be more active:

• Walk, cycle, jog, skate, etc.to work, school, the store or your place of worship.
• Park the car farther away from your destination.
• Take the stairs instead of the elevator or escalator.
• Play with the children or pets. Everybody wins.
• Take fitness breaks. Go walking. Do desk exercises.
• Perform gardening or home repair activities.
• Exercise while watching TV. (Use hand weights, stationary bicycle, treadmill or stretch.)
• Dance to music.
• Keep a pair of comfortable walking or running shoes in your car and office. You’ll be ready for activity wherever you go!
• Make a Saturday morning walk a group habit.
• Walk while doing errands.