A Nation at Large: Diet & exercise - Many see results without surgery
Nurse sees benefits of workoutsBy Ashley Hill, ahill@mariettatimes.com
Article Photos
Fact Box
A Nation at Large is a 4-day series:
SATURDAY: A look at the problem of obesity and its impact on everyday people.
MONDAY: The pros and cons of gastric bypass. Also, where to get active in Washington County.
TUESDAY: The pros and cons of lap-band procedures.
TODAY: Losing weight through diet and exercise.
Numbers2Know
Blood sugar levels
People with Type 2 diabetes must monitor blood sugar levels and hemoglobin A1c levels.
Normal fasting blood sugar is 100 mg/dl.
Prediabetes has a fasting blood sugar of 100 to 125 mg/dl.
Someone with a fasting blood sugar of 126 mg/dl may have diabetes.
A normal HbA1c level should be less than 7.
Source: WebMD
As a registered nurse, Vickie Hendershot sees people on a daily basis who are injured, ill and in need of medical attention.
That's part of the reason she offers free, faith-based workout classes, open to all women, at Bethel Lighthouse Church in Marietta.
"I personally see what happens when people don't take care of themselves," Hendershot said. "Although people sometimes get sick and injured through no fault of their own."
According to the U.S. Centers for Disease Control and Prevention, more than two-thirds of adults and about a third of children are overweight. Locally, more than 63 percent of Washington County residents carry more than their ideal weight, and about 32 percent of those are considered obese.
Because obesity is a growing problem, the amount of money being spent on fighting obesity is growing, too. Kathleen Sebelius, U.S. Health and Human Services Secretary, recently reported that the U.S. spends about $150 billion a year on obesity; a 10 percent increase from 10 years ago.
Hendershot is certified through the American Council on Exercise, a nonprofit group whose purpose is to improve quality of life through safe and effective exercise and physical activity. Her Solid Ground Fitness classes are held from 10 to 11 a.m. Mondays and from 7 to 8 p.m. Thursdays.
The classes focus on muscular strength and endurance, cardio-respiratory (aerobic) fitness, flexibility and body composition.
Hendershot said attending a class, such as the one she offers, or finding at least one other person to work out with, increases the likelihood of a person sticking with a workout routine.
"Accountability is so important," she said. "If you know someone is going to count on you being there, it boosts our own self-esteem that we've done something not only for ourself, but for someone else."
"I have class members that come for each other," Hendershot added. "If they were coming by themselves, it's easy to think of an excuse to not do it."
Marietta resident Vickie Smith attends Hendershot's Monday class. She also tries to exercise on her own at least twice a week.
"I walk and do Pilates," she said. "My Pilates I do is a 20-minute workout and then I do try to walk three miles on the treadmill and that takes 50 minutes."
Smith said when the weather is warm, she walks more frequently and she does it outside. She also increases the amount of time she exercises to four times a week.
A person is more likely to stick to a routine if they enjoy it, Smith said.
"I have found that the way to stay motivated is you have to find the thing you have a passion for, whether it be swimming or walking or biking or aerobics," she said.
Smith also said she tries to eat three meals a day, and regular size portions. She also tries to avoid snacking, especially in the late evening hours.
To help local low-income families focus on healthy eating habits and physical activity, the Ohio State University Extension in Washington County offers the Expanded Food and Nutrition Education Program (EFNEP).
The free, eight-week program is open to families that qualify for WIC, head start, food stamps, or free or reduced lunch programs in the schools, and have a child 18 years old or younger, and to anyone who serves as a full-time caregiver or guardian for such a child.
Rauch said one thing that's taught in the class is that it's best to make a list before you go to the grocery store, and stick with it.
"Be aware of what you eat, and make better choices," she said. "Your children are watching you eat and they are learning from you."
She noted that being physically active is also important.
"You don't need fancy equipment to be active," Rauch said. "Turn off the TV and go outside even when it snows."
She said it's important to keep in mind that being fit doesn't necessarily mean a person has to be thin.
"People have different body types and thin isn't always healthy for everyone," she said.
Anyone who is interested in learning more should contact Jody Rauch, EFNEP Program Assistant, at 376-7431.
Hendershot said it's important to remember that diet and exercise go hand in hand, and weight loss can only occur when the two are implemented in one's life. She said setting weight loss goals is a good idea, but they should be realistic.
"Twenty pounds in a month cannot be done healthily," she said. "One to two pounds a week is the best rate to lose weight."
Hendershot added that it is not healthy for a person's weight to constantly fluctuate.
For someone who is not accustomed to exercising, Hendershot suggested starting slow and easy.
"Start very easy, no more than 15 minutes at a time, and gradually increase it," she said. "You don't want to overdo it; that discourages you and you won't keep it up."
Hendershot advised that obese people start with chair exercises because the risk of injury is minimal and the heart will not be overworked. She said arm exercises can be done in a chair, and lower body muscles can be stretched while holding onto a chair.
Once a person starts a regular exercise routine, Hendershot said, it usually takes about three weeks to solidify it into one's lifestyle.
Hendershot recommended that anyone with pre-existing health conditions or joint problems and people 69 and older consult with their physician before starting an exercise routine.
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tingette
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02-10-10 11:42 AM
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These comment sections are not necessarily complaining; most whining. But as a complainer and whiner; what else is there to do. The articles have become little "boring " mostly, preaching to the choir. Comments are opinions and everyone is entitled to one. So your opinion has been considered. And now you have heard mine.
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Redshift
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02-10-10 10:41 AM
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"tools to life" is a free online program geared towards weight-loss, addiction, depression, anxiety, goal setting, etc. This is a wonderful program that is totally free!
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armybrat
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02-10-10 10:40 AM
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These articles should make people take a look at their own lifestyles. Obesity is a major health issue in this country and it is a health issue that a person can do something about in 90% of the cases. Exercise is important to me, I do low impact exercise three times a week. I have a weight issue and some health issues that make it important to remain active. I even monitor the weight and health of my dogs and do activities with them to keep them healthy. Diet and exercise should be a part of everyone's life, even if there are no weight issues.
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isthisnametakenyet1
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02-10-10 10:26 AM
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I have enjoyed these articles...some of you will complain no matter what the articles are about!
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Letsstayfocused
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02-10-10 10:20 AM
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Is there nothing news worthy to print in Mtta or are all the reporters snowed in? How about which schools will being having school until the middle of June? Something, anything!
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Roscoe
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02-10-10 9:21 AM
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Fourth edition in a row... are you kidding me Marietta Times?
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Jodiee
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02-10-10 9:18 AM
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Not to me...Love it...
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Baseball
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02-10-10 9:13 AM
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Ok...these articles are getting a little boring...
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