The Dynamic Duo: Diet and Exercise

  • Published
  • By Marilyn Leggett, RN
  • Civilian Health Promotion Service
The Civilian Health Promotion Service was established for DoD civilians to promote health and wellness at the nine AFMC installations. The Eglin office has been in service since May of 2005. The CHPS featured service is annual, no-cost cholesterol screening. 

One of the questions that is always asked is, "How can I improve my numbers?" The consistent and most helpful reply is "diet and exercise." A lifestyle of healthy eating and regular activity will improve one's health in a multitude of ways. Many, however, still cling to the idea of "dieting" and, as we know, diets are things we go "on" and "off" of. Dieters face a vicious cycle of losing weight and putting it back on again and again and usually with additional pounds; a cycle called "yo-yo" dieting. Usually this involves quick weight loss, abnormally low amounts of calories, special menus, and, sometimes, supplements. Up to 95 percent of dieters gain back their lost weight plus more within 3 years. 

Yo-yo dieting can cause an increased risk for heart disease possibly due to short-term rises in cholesterol levels. Chronic dieting also seems to slow the body's metabolism as you survive on fewer calories. As a result, the more diets a person goes on in a lifetime, the more resistant to diets the body becomes. 

Weight control is a process that involves daily and lifelong changes. Here are some ideas that are helpful and sustainable: Eat breakfast or, at least, eat no later than two hours after awakening. There are many reasons given for not eating breakfast but a serving of cereal or a piece of fruit can serve as "breakfast" to at least get your body started. Don't go for more than five waking hours without food. 

Savor your food without feeling guilty. Eat when you're moderately hungry and stop when you're full. You don't have to clean your plate nor eat a second piece of pie to make your mom happy. Monitor yourself when attending luncheons and social gatherings and only eat a few healthy choices if you are hungry. Read food ingredient labels and remember that the calories in your beverages do count. 

The food we take in is the fuel our bodies need to function and exercise is the action piece of the equation that balances things out. 

The 'E' in exercise stands for "everyone." Nearly everyone can find some form of physical activity that will be beneficial. But, the biggest obstacle to exercise is often not our bodies but our minds; we don't have the time, the ability, or special equipment to exercise. 

To begin an exercise program, find the activities that make your body work and expand the amount of time spent in doing them. For example, washing the car, gardening, housecleaning, walking more and driving less. For more formal exercising, such as jogging, be sure to engage in those that you enjoy. If you don't like sitting on an exercise bike, don't do it! Remember, finding activities/exercise you enjoy will allow you to look forward to the time you spend doing it. 

It is important that your doctor assess your overall health status and make recom-mendations for activity level before you begin increasing your activity. Start in small increments and gradually increase the time and frequency of your exercise. Exercise most days of the week for 30 to 60 minutes and, if necessary, you can break this into two or three shorter periods during the day. 

A good place to start is the "10,000 Steps a Day" Program located on AFMC's wellness support website, www.afmcwellness.com. The goal of the program is to help you increase your level of physical activity in an easy and measurable way; you will also be building new habits for healthy living. 

Some individuals may ultimately need medications to improve their numbers due to genetically-influenced conditions such as elevated cholesterol; however, improving your cholesterol, blood sugar, blood pressure, heart health and weight can be dramatically influenced with good nutrition and exercise. 

For more information contact CHPS Eglin at 883-8024/8025 or the Eglin HAWC at 883-8023/8022.