Balance May 2017

MAY 2017

In This Issue Physical Fitness for Families Fighting the Obesity Epidemic in the Military Health Promotion Calendar USNH Yokosuka Events Tobacco Cessation Health Promotion Services Meet the Staff

Physical Fitness For Families 2

By Ivette Moore, MS, CHES, TTS Health Promotion Director - USNH Yokosuka

May is Physical Fitness Month and a perfect time to start planning fun fitness activities for you and your family. As quoted by the U. S. Department of Health and Human Services (USDHHS, n.d.para.2), “More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities. Similarly, more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth”.

Because regular physical activity can reduce the risk for obesity, coronary heart disease, high blood pressure, high cholesterol, Type II diabetes, stroke, breast and colon cancer, adults must engage in regular moderate/intense aerobic and strength training activities a minimum of 150 minutes per week (USDHHS, n.d.). Children and adolescents ages 6 to 17 can also benefit by staying active at least 60 minutes a day, 5 days a week and practice healthy eating habits such as drinking more water, eating more fruits and vegetables, and reducing consumption of sugary drinks and high fat foods (USDHHS, n.d.). *Aerobic Activities for you and your family include cycling or bike riding, walking, running, field-court-rink games (soccer, lacrosse, basketball, volleyball, hockey, field hockey), roller blading, dancing, and swimming.

For more information about how to get started, join the President’s Physical Fitness Challenge at https://www.fitness.gov/articipate-in-programs/presidents-challenge or contact Health Promotions at 243-9776.

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Reference: U. S. Department of Health and Human Services. (n.d.) Physical activity.

Retrieved from https://www.healthypeople.gov/2020/topics-objectives/topic/physical-activity

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Fighting the Obesity Epidemic in the Military By Ivette Moore, MS, CHES, TTS

In the United States, over 325,000 deaths per year have been attributed to obesity and related health issues. According to LT Andrew Dominguez, USNH Yokosuka Physical Therapist and Command Fitness leader (CFL), military personnel are not immune to the obesity epidemic.

Although environmental factors and genetics are associated with obesity, the lack of physical activity and practice of unhealthy eating behaviors are the main contributors.

Regardless of gender, a good indicator of health for the non-athletic population is the Body Mass Index (BMI). The World Health Organization categorizes a BMI > 24 as overweight, > 29 as obese type I, and >34 as obese type II. As noted by Racette, Deusinger, and Deusinger (2003), adverse health consequences of obesity include the increased risk of cardiovascular disease, stroke, diabetes mellitus, and hypertension. To reduce the risk of obesity, increase productivity and readiness, and improve physical fitness assessment (PFA) scores, Navy Military personnel must practice skill building activities leading to a healthy lifestyle To stay within Navy standards, LT Dominguez recommends the following:    

Calorie In vs Calories out - In order to lose weight a deficit in total energy is needed, Your caloric intake should be less then the calories burned!

Long Term Success - Considered a weight loss per year. Effective treatments should include a combination of dietary changes and regular moderate/intense exercise. Be aware that very low calorie diets (VLCD) of < 800 kcal/day will decrease your ability for long term weight loss and lifestyle changes.

Cardio & Strength Training - A total of 60-90 min/day five times per week is recommended to increase muscle mass and metabolic rate. It is beneficial for you to do two separate workouts of 45 minutes each to keep your metabolism burning.

Sleep - In order to not feel fatigued daily and be mentally fit, getting enough sleep (7-8 hours a day) is crucial. To stay within military standards practice sleep hygiene strategies such as reducing caffeine consumption, exercising regularly, not eating a heavy meal right before bedtime, and avoiding daytime naps longer than 30 minutes.

For further information please contact your CFL or the Health Promotion office at 243-9776.

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Racette, S. B., Deusinger, S. S., & Deusinger, R. H. (2003). Obesity: overweight of prevalence, etiology, and treatment. Physical Therapy, 83, 276-288.

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Health Fitness Assessments Basic Nutrition Tobacco Cessation Weight Management

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Outreaches ShipShape Crews Into Shape Health Challenges

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Meet The Staff

From8 left to right: HM3 Cody Beeson, Mrs. Mary Cobb (Secretary), Mrs. Ivette Moore (Health Promotion Director), HN Austin Bennett.