Yayayyyyyyyy! Sunshine and blue skies!
Just went for a walk between my classes and I am soooooo enjoying this sunshine. Summer will be here in the blink of an eye (I hope). Are you ready for shorts and tanks season?
According to the U.S. Centers for Disease Control and Prevention, more than 36 percent of Americans are considered obese and an additional 34 percent are considered overweight. This is an alarming statistic because that’s 70% of the population…!? I did my own local survey, during a break from my classes at the senior center; I walked around and counted the number of people here that appeared to be overweight. Of the 61 people here, at least 37 appeared overweight or obese. That’s 60%, YIKES! Double Yikes!
The National Cancer Institute estimates that obesity contributes to 34,000 new cases of cancer in men and 50,000 in women each year. But if every adult reduced their BMI by 1 percent – a loss of roughly 2.2 pounds – about 100,000 new cases of cancer could be avoided, according to the agency’s website. Cancer is scary and it has touched many of our lives. My friend Ned has lost several family members and friends to cancer and now he rides his bike 100 miles every year in Bicycles Battling Cancer. As human beings, we feel better when we can take some action to help others. This is Ned’s way to help fight the big “C.”
What about helping ourselves? Are you as healthy as you’d like to be? Are you overweight? Would you like to do something about it?
I see many people in my classes, or coaching that are attempting to lose weight. Most want to lose 10-15 lbs. Only a few want to lose more than that. Based on how many gyms, bike clubs, hiking trails, Yoga, Pilates, and other health centers there are in the Berkshires, I think our population is most likely on the lower end of the CDC statistics.
What does your community look like? Are there plenty of opportunities to walk, ride a bike, or work out? Do people access them? Do you?
If you have a desire to lose weight, build more muscle, take care of your health and your family’s health, then make the commitment! This is important. Find something that works for you – even if it’s only once a week. That first baby step is crucial. Once you begin to feel more energy, you’ll want to experience that more often and you’ll make time during your busy day for a few more bits of exercise. As little as three, 10 minute exercise breaks during your day can bring huge benefits. Here are my top recommendations for the best way to spend 10 minutes when you want to lose weight:
- Brushing Teeth – an excellent time to march in place, bringing those knees up as high as you can, then lunge walk around the house as you select your clothes for the day, put breakfast dishes in the dishwasher, etc.
- Morning coffee break – instead of that muffin and coffee, walk around the block, then grab a cup of coffee (sans muffin) to take back to your desk.
- Lunch break – eat a kitchen sink salad with lots of dark greens, tomatoes, avocado, apple or pear, and a few nuts. This gives you plenty of energy, and takes about 15 minutes to eat, giving you another ten minute break to walk.
- After dinner – While sitting on the couch watching your favorite show, do five minutes of leg lifts and circles on each side. Here is a video to demonstrate this one.
Best of Health,