Be Active Your Way: Promoting Physical Activity

Welcome to the Be Active Your Way blog, the official blog of the Physical Activity Guidelines for Americans (PAG). Follow the Be Active Your Way blog to learn what organizations across the nation are doing to help Americans be more physically active.

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First Meeting of the 2018 Physical Activity Guidelines Advisory Committee

Posted by ODPHP

Be a part of the process of developing the second edition of the Physical Activity Guidelines for Americans. As the first step in the process, 17 nationally recognized experts in physical activity and health have been appointed to serve on the Physical Activity Guidelines Advisory Committee. The Advisory Committee’s first meeting will take place on July 14, 8:30 – 11:30 AM and July 15, 8:00 AM – 3:15 PM. The meeting is open to the public in person at the National Institutes of Health (NIH) Campus in Bethesda or via webcast.

July 14-15, 2016 | Register 

The Committee will work over 2 years to examine current scientific evidence on the relationship between physical activity and health. The Committee’s work will culminate with a scientific advisory report submitted to the Secretary of HHS with evidence-based recommendations. The Advisory Committee’s report along with comments from the public and federal partners will help inform the second edition of the Physical Activity Guidelines for Americans. ODPHP, in collaboration with the Centers for Disease Control and Prevention, the National Institutes of Health, and the President’s Council on Fitness, Sports & Nutrition, is leading development of the second edition.

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Meet the 2018 Physical Activity Guidelines Advisory Committee

By Karen DeSalvo, MD, MPH, MSc, Acting Assistant Secretary for Health

When it comes to physical activity and health, we know that regular physical activity can produce long term health benefits and reduce the risk of depression, cognitive decline, and many chronic diseases such as cardiovascular disease, type 2 diabetes, and some types of cancer.

And when it comes to opportunities to be physically activity, we know that we need to do more to create communities where everyone can make physical activity a part of their daily routine – through safe spaces to walk, run, bike, wheelchair roll, and play.

We know these facts because we worked with an advisory committee of experts who reviewed the scientific evidence linking physical activity and health to develop the first edition if the Physical Activity Guidelines for Americans in 2008.

We know that the connection between physical activity and health is based on strong evidence. More evidence emerges every day that improves our knowledge of the health benefits of physical activity.

That is why today, we are announcing our 2018 Physical Activity Guidelines Advisory Committee, made up of some of our country’s most accomplished physical activity and health experts.  We want to make sure that the recommendations that serve as the foundation for our national guidelines are based on the strongest, most current science.

These experts will play a critical role in a comprehensive process, culminating with the publication of the second edition of the Physical Activity Guidelines for Americans. It will start with understanding the progress made since the first edition of the Guidelines, which recommended at least 60 minutes of daily physical activity for children ages 6–17, and 150 minutes a week of moderate-intensity aerobic physical activity – plus two days a week of strength training – for adults.

During their two-year term, the Advisory Committee members will meet publicly approximately five times, reviewing and evaluating the most up-to-date scientific evidence as they prepare a scientific report with their recommendations. This report, along with feedback from the public and Federal partners, will help inform the second edition of the Guidelines. All meetings will be free and available by webcast, with the public welcome to attend the first two meetings in person.  Comments from the public, which are encouraged, can be submitted either online or in person at the second meeting. Details about these meetings will be coming soon.

Ultimately, this second edition of the Guidelines will give health professionals, the public, and policymakers science-based information on how Americans of all ages can use physical activity to reduce the risk of chronic disease and improve health outcomes throughout the country.

It will be a collaborative effort, led by the Office of Disease Prevention and Health Promotion, working closely with the Centers for Disease Control and Prevention, the National Institutes of Health, and the President’s Council on Fitness, Sports & Nutrition. You can follow the work of the committee on www.health.gov/paguidelines.

The members of the 2018 Physical Activity Guidelines Advisory Committee are:

Abby C. King, PhD, Co-chair Professor, Health Research & Policy and Medicine, Stanford University School of Medicine

Ken Powell, MD, MPH, Co-chair Retired, CDC and Georgia Department of Human Resources

David Buchner, MD, MPH, FACSM Shahid and Ann Carlson Khan Professor in Applied Health Sciences, Department of Kinesiology and Community Health, University of Illinois

Wayne Campbell, PhD Professor, Department of Nutrition Science, Purdue University Adjunct Faculty, Department of Health and Kinesiology, Purdue University

Loretta DiPietro, PhD, MPH, FACSM Professor and Chair, Department of Exercise and Nutrition Sciences, the Milken Institute School of Public Health, The George Washington University

Kirk I. Erickson, PhD Associate Professor, Departments of Psychology and Geriatric Medicine, University of Pittsburgh

Charles H. Hillman, PhD Professor, Departments of Psychology and Health Sciences, Northeastern University

John M. Jakicic, PhD Professor, Department of Health and Physical Activity, University of Pittsburgh Director, Physical Activity and Weight Management Research Center, University of Pittsburgh

Kathleen F. Janz, EdD, FACSM Professor, Department of Health and Human Physiology, University of Iowa

Peter T. Katzmarzyk, PhD Professor and Associate Executive Director for Population and Public Health Sciences, Pennington Biomedical Research Center

William E. Kraus, MD, FACSM Professor, Division of Cardiology, Department of Medicine, Duke University

Richard F. Macko, MD Professor, Neurology, Medicine, Physical Therapy and Rehabilitation Science, University of Maryland School of Medicine Research Director, Veterans Affairs Maryland, Geriatrics Research, Educational, and Clinical Center

David Marquez, PhD, FACSM Associate Professor, Department of Kinesiology and Nutrition, University of Illinois at Chicago Director, Exercise Psychology Laboratory, University of Illinois at Chicago

Anne McTiernan, MD, PhD, FACSM Research Professor, University of Washington Schools of Medicine and Public Health Full Member, Fred Hutchinson Cancer Research Center

Russell R. Pate, PhD, FACSM Professor, Department of Exercise Science, Arnold School of Public Health, University of South Carolina Chair, National Physical Activity Plan Alliance

Linda S. Pescatello, PhD, FACSM Distinguished Professor, Department of Kinesiology, College of Agriculture, Health and Natural Resources, Connecticut School of Medicine

Melicia C. Whitt-Glover, PhD, FACSM President & CEO, Gramercy Research Group

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7 Simple, Fun Wellness Challenges to Start At Work

Written by Alexandra Black, Health Promotion Manager at IHRSA

June marks Employee Health and Fitness month. According to the U.S. Bureau of Labor Statistics, over 90 percent of workers spend more than 40 hours per week at work, which makes the workplace a great place to target and change health behaviors. Employers have the potential to positively impact employee health in a number of ways, including making environmental and cultural changes. As part of cultural change, wellness challenges at work can provide a fun, motivating spin on promotion of health behaviors. This article lists 7 tips for fun wellness challenges, many of which have been implemented successfully at the IHRSA corporate office. 

1. Walking Challenge

Walking is one of the most accessible forms of physical activity, and there are a number of ways to implement walking challenges. For example, participants can earn a reward for walking a certain number of steps every day for a set period of time, or can earn a raffle entry for each 1,000-2,000 steps walked over set time. Get inspiration from the Surgeon General’s Step It Up! campaign.

2. Daily Habit Challenge

Daily habit challenges work well over shorter, 2-4 week periods. The idea is to come up with a different healthy habit that participants must do each day. Habits can be anything from packing your own lunch to taking a daily walk. Each behavior earns a raffle entry, with drawings at the end of each week.

3. Team Wellness Challenge

Team challenges can foster a sense of community and motivate people to a common purpose. Participants work toward large, group goals, such as “walk 5,000 miles” or “lose 50 pounds” and keep track of group results on a white board or poster, usually displayed in a common area. Employers can offer an incentive for the whole group, such as weekly fitness classes at the office or a free, healthy lunch.

4. Participation Challenge

This challenge encourages participants to accomplish a goal task a certain number of times over a set period, rewarding those who reach a certain number. For example, if an employer subsidizes a health club membership (or has a fitness center on site) they can challenge their employees to attend 25 fitness classes in 30 days. Employers can also challenge employees to do other things like bring their own healthy lunch (instead of eating out) 15 times per month or to walk 5 miles a day.

5. Weight Loss Challenge

Weight loss is a common goal for Americans – according to a Gallup poll earlier this year, 49 percent of Americans want to lose weight – and challenges provide a fun, motivating atmosphere. Weight loss challenges can span eight weeks to a few months, and typically include regular weigh-ins as well as support throughout, such as nutrition education. Winners can be determined by variables like total pounds lost, or percent of body weight or body fat lost.

6. Holiday Challenge

In the United States, holidays are often a time when healthy habits suffer. Employers can run a challenge around physical activity to help keep people motivated through November and December.

7. Plank Challenge

Planking is great for core stability and can be done in a short amount of time. Employers can challenge participating employees to plank a set time each day, with times increasing five seconds each day to reach a certain time goal over 3-5 weeks. Plank challenges can be done as a team (where those who have the best completion percentage win) or individually.

Building a culture of wellness in the workplace takes time, but fun challenges like those listed above can help engage employees and bring them together toward the common goals of increased physical activity and overall better health.

Spread the word! Share this post with your networks using this sample tweet: New on BAYW blog: @IHRSA_GetActive shares 7 fun worksite wellness challenges to help employees stay healthy & fit #whygetactive #wellness

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Get Moving Towards Inclusive Worksite Wellness

Written by NCHPAD

For most of us, the workplace is where we spend the majority of our waking hours. Over many decades, a growing mountain of evidence has shown that worksites that provide wellness programming for their employees enhance worker productivity, reduce health care costs, reduce absenteeism and increase employee knowledge about disease prevention. This of course also holds true for people with disabilities. In May, Global Employee Health and Fitness Month was celebrated with events across the world and this month the awareness continues with Employee Wellbeing Month. As events come and go leaving employees re-charged about staying healthy, we have to ask the tough question of if our wellness programs truly reach all and are we ready to pave the way for health equity in our companies.

Any worksite wellness program requires a commitment to wellness from all levels of an organization and that commitment should be part of the organization’s operation, mission and goals. Title I of the Americans with Disabilities Act requires that employers make reasonable accommodations for employees with disabilities to participate in worksite wellness programs, but it’s important to think beyond just complying with the law, and move towards an environment that is universally designed to be supportive of health promotion for all.

Here are a few suggestions on including employees with disabilities:

Collect Baseline Information on Inclusion: Obtain baseline information on your organization’s readiness to include people with disabilities. Simple tools such as the one developed by Work Well North Carolina or the Community Health Inclusion Index developed by NCHPAD can help you.

Create a Company Wellness Committee: A wellness committee is a core component of any worksite wellness program. This group sets the direction of activities and should represent the diversity of your workplace. It’s important to either include workers who have disabilities or consult with a disability organization, such as a Center for Independent Living, to understand how to develop your program so that anyone can participate.

Promote Inclusive Walking Opportunities: Walking programs, step competitions and the like have become one of the more popular ways of getting employees to move more. Walking competitions can include people with all abilities even workers who use wheelchairs or other mobility devices. NCHPAD has developed a fact sheet on adapting pedometers so that people with mobility limitations can use them. Other walking opportunities include: walking meetings, walking clubs, and making sure marketing of such is inclusive of all. NCHPAD has developed a campaign to rebrand the word walking known as, How I Walk.

Focus on Inclusive Health Messaging: NCHPAD has developed an Inclusive Health Communication Scorecard to help you evaluate the accessibility of the forms of communication used at your worksite.

Encourage Everyone to Exercise.: You can be active, even when at your desk! The NCHPAD Deskercise! tool provides movements you can do from your workstation.

Spread the Word!

Share this post with your networks to encourage others to promote inclusion in worksite wellness policies: Get moving towards inclusive worksite wellness with @NCHPAD! More details on the BAYW blog: odphp.tumblr.com. 

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Prepare early for the heat of summer sports practices

By Dr. David Geier, American Orthopaedic Society for Sports Medicine

High school and college football teams start their practices for the fall season in the brutal heat of the summer. Young players and their parents and coaches should start getting kids prepared for these conditions now to decrease the risk of heat illness when practice starts.

Deaths from exertional heat stroke are tragic events. A recent study of data from high school and college football showed that heat illness was the third most common cause of death with 38 players dying of heat illness in the 20 years studied. Every death occurred between July and September. Eighty-three percent of the events occurred when doing two-a-day practices and 44 percent occurred on the first day of practice.

Football players might be particularly at risk. While many football players are big and strong, many are also unfortunately obese (BMI greater than 30). Heat illness and exertional heat stroke affect obese athletes more than other athletes. The average BMI of the football players who died of heat stroke in the previously mentioned study was 33.9.

The weeks before summer practice starts are the perfect time to get into shape, not only to improve performance on the field, but also to decrease the risk for heat illness. Start by training inside to build cardiovascular endurance and strength. Think treadmill running and weight lifting. Starting to train early will help student athletes improve their fitness, and can also result in weight loss. As strength and conditioning improve, athletes can begin training outside to get used to the heat.

Athletes who start to work now will arrive to summer practice in shape. It will not only help their performance on the field, it might also save their lives.

Spread the word! Share this post with your networks using this sample tweet: .@AOSSM_SportsMed wants student athletes to stay safe during summer practice. Read how at odphp.tumblr.com

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Check out this new resource from the CDC on how to fit some physical activity into your long travel days!

Each day, millions of Americans travel through the nation’s airports to destinations around the world. Because millions of Americans travel through the country’s airports each day, they are good places for promoting healthy habits. Encouraging walking in your airport, when it is an option, may have numerous benefits to your airport and the travelers you serve, including: -Exposure to airport amenities or advertising -Opportunities to promote physical activity in a large and diverse population -Employee wellness This guide is primarily intended to be a resource for airport managers who want their airport to encourage healthy habits and improve the customer experience. The strategies discussed here are most effective in airports with areas where travelers can choose between different transportation modes, such as taking a train or shuttle, or walking. Motivational signs placed in these areas can help encourage travelers to walk. This guide was developed as a result of the Walk to Fly Study to encourage walking, instead of riding the Plane Train in Hartsfield-Jackson Atlanta International Airport.   

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Staying Active When Life Won’t Quit

Written on behalf of the National Institute of Diabetes and Digestive and Kidney Diseases’ (NIDDK) Weight-control Information Network (WIN)

Lack of time may be one of the biggest obstacles when it comes to physical activity. But you don’t have to train for a marathon or go to the gym every day to stay active. With a little creativity, you can work physical activity into your daily schedule without having to sacrifice hours of extra time.

Household Chores

Knock off that list of chores and get moving at the same time. Involve family members so everyone can benefit from some activity:

Recruit a family work crew to pick up sticks and branches, rake leaves, carry and spread mulch, prune bushes, and plant bulbs and flowers. If you don’t have a yard, offer to help an older neighbor or family member who does—or see if there’s a community garden you could join in your area.

Clean out the attic, basement, or garage that has been overflowing with things you no longer need. Move items to the sidewalk or yard and have a sale. Load up what you don’t sell and donate the items to a local charity or shelter.

Invite friends or family members for a “painting party” and give that living room the facelift it’s been waiting for. Besides the painting, moving furniture and pictures in and out of the room will increase your activity.

Volunteering

Sign up for some active volunteering:

Join an outdoors club that clears walking and hiking trails at area parks.

Help load trucks with donated food to deliver to local food banks.

Help out at the car wash to raise money for a school trip.

Family Duties

Turn family time into “active” time:

Traveling for a family wedding or event? Lose the sugary coffee drink and magazine, and “hike” around the airport while you’re waiting to board your flight.

Walk or ride your bike to the post office, pharmacy, or other stops on your errands list. Carry a backpack or put a basket or rack on your bike to carry smaller packages. Remember to wear a helmet.

Take a walking tour or bike tour, instead of a bus tour, to see new sights when you’re on vacation. If available, take advantage of swimming and other activities that get you moving.

At Work

If your job involves sitting all day, get out of your chair:

Save the email and walk over to your coworker’s desk to deliver a message.

Use the stairs in your building, rather than the elevator.

Take a walk during lunch or short, 10-minute walks during breaks, if your job permits.

Park farther from your building and walk—or walk to and from the bus or train station.

Social Commitments

Make social time an active time as well:

Rather than dinner and a movie, try dinner and dancing. Or try something new and create your own obstacle course in your yard or living room.

Meeting a friend for lunch? Meet for a walk or hike instead. Pack some healthy food and stop for lunch to break up your activity.

Get friends together for a basketball game or golf outing.

Before you know it, you’ll be getting your recommended 30 minutes of physical activity on most days of the week!

The National Institute of Diabetes and Digestive and Kidney Diseases’ (NIDDK) Weight-control Information Network (WIN) has science-based resources and information to help you live a healthier lifestyle.

Spread the Word!

Share this post with your network using this sample tweet: .@NIDDKgov shares tips on working physical activity into your packed schedule on the BAYW blog! odphp.tumblr.com

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May is Global Employee Health & Fitness Month!

Written by Ayanna McKnight, Fellow at the National Coalition for Promoting Physical Activity

Global Employee Health & Fitness Month (GEHFM) is an international and national observance of health and fitness in the workplace. The goal of GEHFM is to promote the benefits of a healthy lifestyle to employers and their employees through worksite health promotion activities and environments.

At the National Coalition for Promoting Physical Activity, our vision is that one day everyone will be physically active, and they will live, WORK, and play in environments that facilitate regular physical activity. The CEO Pledge for physical activity is our global initiative to encourage every CEO to recognize physical activity as an important driver of employee health and business performance.

As providers of workplace wellness programs, employers have a tremendous opportunity to help their employees see the value of adopting healthier behaviors so they can live healthier lives. Studies of employee wellness programs consistently find that executive leadership is critical to employee engagement. If employees believe creating a culture of physical activity is an executive priority, employees are more likely to be physically active.

There are many reasons to sign the CEO Pledge to make physical activity a priority in your workplace:

Employees will be healthier

Employees will be happier and more engaged

Your organization will increase productivity

Your organization will be better positioned to recruit and retain top talent

Your organization will be publicly recognized as a forward-thinking employer and thought leader

During Global Employee Health and Fitness Month, show support for workplace wellness and take the CEO Pledge for Physical Activity.  Encourage your organization to create an active working environment and provide opportunities for its employees to be active throughout the workday.

To learn more about the CEO Pledge for Physical Activity, visit the National Coalition for Promoting Physical Activity website.

Spread the word! Share this post with your social networks using this sample message: Take the @NCPPAinc CEO pledge to celebrate Global Employee Health & Fitness Month. Learn more: odphp.tumblr.com

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Announcement: 2018 PAGAC Charter Approved

HHS posted a notice in the Federal Register on May 12, 2016 announcing the re-establishment of the Physical Activity Guidelines Advisory Committee (PAGAC). The Department is currently reviewing candidates for the 2018 PAGAC and expects to reach a decision in time to convene a public meeting in the summer of 2016.

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We’re Challenging You to Be Active This May and Beyond

Written by  Shellie Pfohl, Executive Director of the President's Council on Fitness, Sports & Nutrition

May is National Physical Fitness and Sports Month! President Obama has encouraged the nation to engage in regular physical activity and sport participation this month and we can’t wait to see how everyone rises up to this challenge. There are so many fun ways to get and stay active:  

playing sports with friends

walking your dog

gardening in a community garden

going for a hike in a national park

recess and physical education at school

fitness classes with friends and family

The possibilities are endless! No matter your age, location, or ability, you can find ways to be active that are fun and work for you!

Current Physical Activity Guidelines recommend that adults participate in at least 150 minutes of physical activity each week and youth participate in at least 60 minutes of physical activity every day. Physical activity, along with proper nutrition, provides long-term health benefits for everyone. Did you know regular activity helps prevent and manage chronic disease and supports positive mental health and healthy aging?  It can also improve sleep, reduce stress and increase self-esteem. There are so many important reasons to stay fit and active, so get moving and encourage your friends and family to join you on your fitness journey.

The President’s Council on Fitness, Sports and Nutrition has made it our mission to help you have opportunities to move more, have fun and live a healthier life. In collaboration with First Lady Michelle Obama’s Let’s Move! initiative, the Council’s Let’s Move! Active Schools initiative helps schools incorporate activity into all aspects of the school day. To break down barriers for individuals with disabilities and to promote environments where people of all ability levels are able to lead healthy and active lives, we have put forth a collaborative international call to action campaign: Commit to Inclusion. Additionally, the I Can Do It, You Can Do It! program facilitates increased access and opportunities for children and adults with disabilities to participate in regular activity and learn about nutrition. There are so many different ways for everyone to stay fit and active in their home, school or community.  Find an activity that you love and – let’s move!

As a fun and easy way to track your fitness progress and stick to your commitments, we encourage you to participate in the Presidential Active Lifestyle Award program. This free program is available to anyone above the age of six and helps you set physical activity and nutrition goals. And the best part of the program is that it’s not just for May. It’s available year-round to support your healthy and active goals.

To find other tips to get active during National Physical Fitness and Sports Month and beyond, visit www.fitness.gov. Share your fitness journey on Twitter with the President’s Council @FitnessGov using #MoveInMay. We can’t wait to see how you are staying active and healthy during the month of May and beyond!

Spread the Word! Share this post with your networks using this sample tweet: New on BAYW blog: May is Nat’l Physical Fitness & Sports Month! Read more from @fitnessgov on how to #MoveInMay odphp.tumblr.com

This post originally appeared on www.fitness.gov on May 2, 2016. 

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Empowering Kids to Be Active for a Lifetime

SHAPE America member Miriam Kenyon, Director, Health and Physical Education, Office of Teaching and Learning, District of Columbia Public Schools

I grew up in Washington, DC, near Rock Creek Park.  When I wasn’t in school, my sisters and I were outside playing sports and riding our bikes.  A bike provided us with a sense of independence and freedom and a fun way to exercise. So imagine how troubling it was to receive an email from the Washington Area Bicyclist Association (WABA) program coordinator saying that many kids in DC don’t know how to ride a bike! I was floored. The program coordinator was teaching bike safety in our schools and explained that he spends most of his time teaching kids how to ride. I wondered: why does DC have so many kids who don’t know how to ride a bike? Is it because they don’t have access to a safe place to ride? Are parents too busy to teach them? Biking was such a huge part of growing up in DC for me – how great would it be if all DC children could share that joy?

In DC Public Schools, we have an initiative called Cornerstones, which are shared learning experiences for all students in the same grade level. Our office decided to use the Cornerstones initiative to teach children how to ride a bike and learn bike safety We developed a program where children learned these skills and had the opportunity to practice what they learned at the end of their semester  on a five- to seven-mile ride to a park near their school. Learning how to ride a bike and bike safety are important lifelong skills. Riding to a park with classmates would be an unforgettable experience!

Second graders learn to ride bicycles in DC Public Schools.

We decided to introduce the program to second graders. While many had already learned to ride, many had not; and those who did not yet know how to ride would not be embarrassed because they weren’t alone. We wanted to make sure students were taught bike safety before they developed unsafe bicycling habits. We also wanted to make sure that each school had a safe culminating ride from their school to a park. Physical education teachers went out on the routes to map them, making sure they were safe and that students would get an enjoyable, memorable experience.

As the end of the semester approaches, the kids have been super excited about the opportunity to ride their bikes to a park! Seeing their confidence grow is so heart-warming! Many have been practicing before or after school and have even persuaded their parents to take them to the park to practice. Our goal is that in 10 years, all DC students will know how to ride a bike safely.  

Physical educators and principals have embraced the program:

“Most students are already excited to have PE, but to know that the day would be spent riding bikes was an extra bonus. On the day of the class, several students would ask ‘Are we riding the bikes today? Just saying yes, would make their day.’” –Glenn Sitney, PE Teacher, Wheatley EC

“Teaching bike safety and the skills of riding (balance, planning, reacting) are  incredibly important and too often go untaught.” –Principal Elizabeth Whisnant, Mann ES

“This was greater than simply learning how to ride. Students learned skills they can utilize throughout a lifetime, around safety, team building, peer interactions, exploration and the community.” –Principal Heather Hairston, C.W. Harris ES

To learn more, go to the SHAPE America – Society of Health and Physical Educators website where the program is featured as a case study for achieving the goal of 50 Million Strong by 2029.

That’s SHAPE America’s national commitment to empower all children to lead healthy and physically active lives through effective health and PE programs.  I invite you to join the commitment by showing support for these programs. Encourage local schools to create active learning environments and provide opportunities for students to practice healthy behaviors. Share SHAPE America’s resources with health and PE teachers, school administrators and parents. What do you say, can we count you in?

Spread the Word! Share this post with your networks using this sample tweet: New BAYW post: @dcpublicschools offer bike-riding instruction steering kids toward a lifetime of PA #SHAPE50Million odphp.tumblr.com

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Celebrate National Minority Health Month with WIN!

Written on behalf of the National Institute of Diabetes and Digestive and Kidney Diseases’ (NIDDK) Weight-control Information Network (WIN)

Walk into Health, One Step at a Time – WIN Offers Healthy Lifestyle Resources in Spanish

Obesity has become a widespread health problem in the United States that carries with it serious health consequences. More than one-third of U.S. adults, 34.9 percent, and 17 percent of children and teens, are considered obese. Among U.S. Hispanics, the numbers are even higher. Obesity affects 42.5 percent of Hispanic adults and 22.4 percent of Hispanic children and teens.

Obesity may contribute to a host of health conditions, including type 2 diabetes, high cholesterol, high blood pressure, kidney disease, heart disease, and stroke. Some of these conditions affect Hispanics at higher rates. For instance, Hispanic adults have a higher rate of diabetes than non-Hispanic whites: 12.8 percent for Hispanics, compared with 7.6 percent for non-Hispanic whites.

A Step in the Right Direction

To help promote healthy habits among Hispanic populations, the National Institute of Diabetes and Digestive and Kidney Diseases’ (NIDDK) Weight-control Information Network (WIN) has translated many of its resources on physical activity and healthy eating into Spanish, including Walking…A Step in the Right Direction!

Walking is the most popular physical activity among adults and is a great way for people of all ages and sizes to get and stay active. You can walk almost anywhere and, except for comfortable walking shoes, don’t need special sports gear or clothes. Best of all, walking is free and safe to do for most people.  

In addition to the physical activity, walkers may benefit from fresh air; sunshine, a natural source of vitamin D; and a change of scenery. Walking is also a great way to spend time with friends and family members:

Invite them to be walking buddies or form a walking group.

Take children or grandchildren to the playground.

Explore a new part of a city or town with a spouse or partner.

On rainy or cold days, or to beat the heat, an indoor shopping mall can be a great place to walk.

Walking is also an easy physical activity to fit into even the busiest daily schedules and routines. For instance, if a 30-minute block of time just isn’t doable, walking can turn into three, quick, 10-minute bursts of activity:

during a lunch or coffee break

in the morning and evening going to and from the bus stop, subway station, or parking lot

after work when walking the dog  

WIN’s resource on walking has more information on walking safely, making walking a healthy habit, and creating a walking program.

Visit the NIDDK website for more resources and information.

Spread the Word!

Share this post with your network using this sample tweet: New on BAYW blog: @NIDDKgov shares walking resource w tips in Spanish this Minority Health Month! cc:@MinorityHealth odphp.tumblr.com

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Special Announcement: Alliance Launches New National Physical Activity Plan

New U.S. National Physical Activity Plan Focuses on Achievements, Two New Sectors and Need for Momentum

Washington, DC – The new U.S. National Physical Activity Plan (NPAP) was unveiled Wednesday, April 20, 2016 at the National Press Club, building upon the initial plan that the NPAP Alliance released in 2010 as a roadmap for actions supporting and encouraging physical activity among all Americans.

In presenting the 2016 plan, Russell Pate, Ph.D., chairman of the nonprofit NPAP Alliance, said that “because of this public-private initiative, we are multiple steps closer to our initial vision: one day, all Americans will be physically active, and they will live, work and play in environments that encourage and support regular physical activity.”

Jim Whitehead, CEO of the American College of Sports Medicine (ACSM), concurred, citing recent advances including:

2012 – The Lancet medical journal – Publishes special Issue on Physical Activity

2013 – HHS Physical Activity Guidelines Mid-Course Report on Strategies to Increase Physical Activity Among Youth

2015 – U.S. Surgeon General – Issues Call to Action on Walking and Walkable Communities

2015 – Elementary and Secondary Education Act – Establishes Physical Education as a central component of a student’s well-rounded education

2015 – Fixing America’s Surface Transportation (FAST) Act – Requires all National Highway System roadways be designed for safe access to all modes of transportation

2015 – NIH Common Fund – Provides markedly increased funding for research on Molecular Transducers of Physical Activity in Humans

Pate said two new societal sectors – faith-based settings and sport – were added in the 2016 National Plan update. “The plan is a living document that will be updated periodically to reflect specific evidence-informed approaches designed to promote physical activity through actions taken in each of nine societal sectors. Strategies are broad approaches to be achieved through implementation of specific tactics that our experts highly recommend,” Pate said.

The nine societal sectors (* new in the updated plan) include:

Business and Industry

Community Recreation, Fitness and Parks

Education

Faith-based Settings *

Health Care

Mass Media

Public Health

Sport *

Transportation, Land Use and Community Design

“The plan was informed by new knowledge, some of which was the product of evolving professional practice,” said Pate. “But future enhancements to the plan will require a growing body of knowledge, fed by an expanding physical activity-public health research enterprise. Accordingly, the National Physical Activity Plan Alliance calls on public, nonprofit and private research funding agencies to make greater investments in research that will generate the knowledge needed to increase physical activity in communities across the U.S.”

The full NPAP report can be viewed and downloaded at www.physicalactivityplan.org

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Six Tips to Help You Restart Your Exercise Habit

Written by Alexandra Black, Health Promotion Manager at IHRSA

Sometimes life’s distractions get in the way of working out. Busy schedules, last minute emergencies, planned vacations, and that head cold going around can all make it harder to be physically active on a regular basis. It’s often like a growing snowball, as one day off turns into the week, turns into the month. But, according to an article in the Journal of Applied Physiology, reducing activity levels from a normal to low level  can significantly reduce cardiovascular fitness, lean muscle mass, and insulin sensitivity. This, of course, makes it even harder to pick back up where you left off when the schedule slows down, vacation ends, or that pesky cold finally succumbs to the decongestant regimen.

So how do you get back on the treadmill after an extended time off? These four tips can help you get back to your exercise habit after time away.

1. Start slow – trying to pick up exactly where you left off can result in some very sore muscles the next day, or even an injury. Start at a more moderate intensity and lower frequency than before, and work your way back to where you left off. You don’t want to set yourself back even further by injuring yourself.

2. Manage your expectations – You may have run a nine-minute mile or bench pressed 150 pounds when you last trained, but it’s unlikely you’ll hit those numbers your first week back. Recognizing this as you return to your workout will help you move forward.

3. Recover well – it's likely your muscles will be sore after your first workout back. Spend some time stretching using a foam roller on muscles you worked out, and stretching tight areas.

4. Set manageable goals - setting and achieving short-term goals can help keep you motivated. As you get back into the swing of things, think of a time or repetition goal to achieve each workout.

5. Use a Training Partner - having a friend to motivate you and hold you accountable will keep you on track and make the experience more fun.

6. Have a plan - work with a trainer or coach to develop a plan that works for you. This will help increase motivation and decrease the risk of injury as you see progress and acquire new skills/fitness.

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Let’s Move Towards Active, Inclusive Schools

Written by NCHPAD

All people have the right to conditions and resources that ensure optimal health. Physical literacy can open the door to a lifetime of good health and, in youth with a disability, can encourage lifelong activity that will promote health and decrease the risk of chronic disease.  Obesity rates for children with disability are 38% higher than for children without disability.  This is coupled with physical activity rates that are 4.5 times lower for children and youth with disability compared to their peers without disability. Typically children and youth with a disability engage in very little school-based physical activity, less healthy after-school activity, and more sedentary recreations.  These patterns of inactivity in childhood can also translate into adulthood.  The time for change is now—it’s time to end the exclusion of children and adolescents with disability from physical activity and all associated areas.

Recently, Let’s Move! Active Schools – part of First Lady Michelle Obama’s Let’s Move! initiative – and Lakeshore Foundation-NCHPAD announced a new partnership that will create more Active Schools environments and increase physical education and physical activity opportunities for ALL students across the country.  Specifically, Lakeshore Foundation-NCHPAD will support activities focused on inclusive physical education and physical activity environments. Lakeshore Foundation-NCHPAD joins 34 other leading health, education, and private sector organizations as part of the Let’s Move! Active Schools national collaborative. These partners work together through the collective impact framework to help schools create Active School environments that provide children with at least 60 minutes of physical activity before, during and after the school day.

This new commitment to inclusion by Let’s Move! Active Schools is an exciting next step to increasing physical activity opportunities for all children and youth.  Stay tuned for an Inclusive Physical Education and Physical Activity Video Contest coming soon on http://www.letsmoveschools.org/.  

Official Press Release: http://www.letsmoveschools.org/latest-stories/2016/3/28/lets-move-active-schools-welcomes-five-new-partners

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How to Get Older Adults More Physically Active? Eliminate Barriers.

Written by Colin Milner, CEO, International Council on Active Aging

What would happen if we were able to eliminate all the barriers to physical activity adoption and participation for older adults? Would more of them become physically active, reducing the burden that physical inactivity places on governments, societies, families and individuals? Imagine the immense change we would see in how the aging population impacts the world. To achieve this result, however, we must understand the complex barriers to physical activity in older adults, as well as the facilitators that support it.

Whether real or perceived, the barriers to physical activity adoption and participation are as diverse as the older population itself, challenging us at all levels to move to more person-centered approaches. In addition to national, regional and cultural differences, older people vary in functional levels (physical, cognitive, social), stages of life, life experiences, beliefs, values, expectations, aspirations, incomes, races, capabilities (hearing, vision, touch and speech), and health status. Understanding population differences and barriers allows us to make better decisions about the direction, design, development and delivery of our initiatives.

The following are some of the barriers and facilitators that commonly influence physical activity adoption and participation in older adults. These can be found throughout the social-ecological model, which considers the effects of social, physical, and policy environments on behavior:

Public policy—Barriers include few or ineffective policies and funding to support physical activity participation by older adults and confusing messages about physical activity guidelines. Facilitators include progressive urban-planning policies.

Community—Barriers include inaccessible facilities, access or barriers to moving about in the built-environment, and lack of local facilities and spaces for physical activity. Facilitators include walkable neighborhoods (e.g., street connectivity, pedestrian access, sidewalks), and the presence of parks and green spaces.)

Organizational—Barriers include lack of workplace or organizational policies to support physical activity, affordability of programs, competing priorities, design of physical spaces, and negative messages about aging. Facilitators include policies that incentivize physical activity, provide access to spaces for physical activity (indoors and outdoors) and focus on health literacy and health promotion.

Interpersonal—Barriers include social awkwardness, no exercise companions, competing priorities (e.g., family, friends, other activities), ageist stereotypes resulting in lack of support. Facilitators include valuing interaction with peers, and encouragement from others.

Individual—Barriers include physical, cognitive and mental health (e.g., physical health status, frailty, chronic pain or discomfort, chronic diseases, depression, fatigue and low energy), self-perception (e.g., values, culture, self-confidence, negative stereotypes, fear of falling and injury, unattainable expectations), lifestyle (e.g. apathy, isolation, independence, socio-economic status, enjoyment of physical activity). Facilitators include positive self-perception, valuing benefits of physical activity and lifestyle changes, and a desire for change.

When it comes to physical activity, ageist attitudes may influence whether or not older adults are active and to what degree, what kinds of activities they do, where they exercise, and whether they find supportive products, services and environments, and so on. On a personal level, individuals may doubt their ability to be active, and lack understanding about whether or not they may undertake specific activities —including if it’s safe or socially acceptable for them to do so. Support, guidance and information are key to their overcoming this barrier.

Organizations that support physical activity can create strategies designed to eliminate barriers for older adults. If you have already developed strategies to tackle these barriers, please share them with this community.

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NPAP Commentaries on Physical Activity and Health

Excerpted from the National Physical Activity Plan Alliance website

The National Physical Activity Plan commentary series, a bi-monthly e-publication designed to draw attention to timely and thought-provoking issues in physical activity and public health, released its fifth installment March 2016. These opinion essays aim to generate momentum to advance the field of physical activity and public health. Each commentary will address a current physical activity and public health issue that is of interest to a broad range of people – researchers, practitioners, policymakers, community leaders, educators, and more. Check out an excerpt from the latest commentary by Loretta DiPietro below.

Physical Activity Policies are Healthy Public Policies, by Loretta DiPietro, PhD, MPH

The modern-day sedentary lifestyle, along with its consequent metabolic and cardiovascular complications has now achieved substantial public health prominence. This public health burden is not clustered solely among industrialized nations, but is now observed in developing countries as well. Public health policy has been an important component of health advances over the past century in the areas of sanitation, immunization, work place safety, automobile safety, and most recently, tobacco use. Unfortunately, the application of research to policy efforts toward the promotion of an active lifestyle has yet to be fully realized.

Read the full commentary here.

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