December 2018 ExtraCare Newsletter
December 2018
ExtraCare Newsletter
The holidays are upon us and during this time of overindulgence my job is to be that little voice in your ear reminding you of how to take care of yourself. I write about the recently published physical activity guidelines, of which 80% of the US population is deficient, and reshare with you Gerri French’s Holiday Survival Guide.
A reminder that the office will be closed December 24 and 25 for Christmas and December 31 and January 1 for New Years.
Physical Activity Guidelines
The Department of Health and Human Services (HHS) recently published the Physical Activity Guidelines for Americans, 2nd edition (PAG).summarized in the Journal of the American Medical Association.
https://jamanetwork.com/journals/jama/fullarticle/2712935?&utm_source=BulletinHealthCare&utm_medium=email&utm_term=111318&utm_content=NON-MEMBER&utm_campaign=article_alert-morning_rounds_daily&utm_uid=&utm_effort
The paper begins by stating that 80% of the US population is insufficiently active!
The committee examined all relevant published scientific data in order to formulate their guidelines.
The guidelines state that adults should do at least 150 minutes to 300 minutes a week of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. They should also do muscle-strengthening activities on 2 or more days a week. Older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.
When describing physical activity, the “talk test” is helpful to determine whether an activity is moderate or vigorous intensity. Generally, a person doing moderate-intensity aerobic activity can talk, but not sing, during the activity. A person doing vigorous-intensity activity generally cannot say more than a few words without pausing for a breath.
Examples of moderate-intensity activities include walking briskly at 2.5 to 4.0 mph, playing volleyball, or raking the yard. Examples of vigorous-intensity activities include jogging or running, carrying heavy groceries, or participating in a strenuous fitness class.
Some of the proven health benefits associated with regular physical activity include:
Lower risk of all-cause mortality
Lower risk of cardiovascular disease mortality
Lower risk of cardiovascular disease (including heart disease and stroke)
Lower risk of hypertension
Lower risk of type 2 diabetes
Lower risk of adverse blood lipid profile
Lower risk of cancers of the bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach
Improved cognition
Reduced risk of dementia (including Alzheimer disease)
Improved quality of life
Reduced anxiety
Reduced risk of depression
Improved sleep
Slowed or reduced weight gain
Weight loss, particularly when combined with reduced calorie intake
Prevention of weight regain after initial weight loss
Improved bone health
Improved physical function
Lower risk of falls (older adults)
Lower risk of fall-related injuries (older adults)
The committee recommends that in order to do physical activity safely and reduce risk of injuries and other adverse events, people should:
Understand the risks, yet be confident that physical activity can be safe for almost everyone.
Choose types of physical activity appropriate for their current fitness level and health goals, because some activities are safer than others.
Increase physical activity gradually over time to meet key guidelines or health goals. Inactive people should “start low and go slow” by starting with lower-intensity activities and gradually increasing how often and how long activities are done.
Protect themselves by using appropriate gear and sports equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.
Be under the care of a health care practitioner if they have chronic conditions or symptoms. People with chronic conditions and symptoms can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for them
As always, I am available to help guide you down the path towards becoming more active, no matter where you are starting from.
My hope is that by this time next year, all of my patients have achieved their goal.
Gerri French Holiday Survival Guide
We ALL wish you a peaceful, enjoyable holiday season and good health in 2019!
Copyright © 2018 Barbara A. Hrach M.D. FACP, All rights reserved
