In a prior year, U.S. Surgeon General Richard Carmona, proclaimed it “The Year of the Healthy Child”. Of course, there are numerous reasons that the U.S. is so focused on the health of the younger population; birth defects, drowning accidents, broken bones are among a few, but none is growing as fast as the alarmingly increasing number of obese children.

Childhood obesity is a major concern in our nation these days. The news highlights stories of obese four year olds, unable to play with other children their age without stopping from shear overexertion. The newspapers produce story after story of the decreased physical activity level of the nation’s children, of our youngster’s eating habits and of the dangerous health problems surfacing in young children, normally only seen in adults.

Obesity and Children

The crisis is getting a lot of attention; however, there is a still mountain of education that needs to be disseminated and solutions that need to be implemented before the epidemic will begin to abate. The first thing that must be defined in this situation is, “when is a child obese and when is he or she merely overweight?”

A national survey conducted in 1999, called the Youth Risk Behavioral Surveillance Study (YRBSS) sponsored by the Centers for Disease Control and Prevention, showed that 16 percent of high school students were considered to be overweight while 10 percent fell into the obese category. In the study, overweight was defined as having a body mass index (BMI) greater than the 85th percentile but less than the 95th percentile, while an obese student was one with a BMI more than or equal to the 95th percentile.

Obesity is not an equal opportunity disease. In fact, the statistics found during the study were very unbalanced. More male students than female were found to be obese, more black than white students, and more black and Hispanic female students than white female students.

In a culture that reveres thinness and fitness; obese children live in a very alienated world. Almost 50% of teens polled were found to have tried at least one type of diet to lose the excess weight. The problem here is that most diets used were based more on starvation techniques than healthy, nutritional food choices and increased activity levels.

Solutions are hard to come by, as the reasons for being overweight and obese are complex. Obesity in our young children stems from unhealthy food choices, lack of physical exercise and increased sedentary activities. Many of these begin with a lack of education in nutrition and health both from the school system and from the parents, who in many cases are uneducated in nutrition and physical fitness as well. In fact, many schools, in looking for ways to make cost cuts in their budgets, have ceased physical education (PE) classes, while others, in an attempt to boost time in the classrooms and thus, hopefully, standardized test scores, have cut back on recess breaks for children.

In addition to the changes that the school system has made, our society seems to be more dangerous for children these days. Abductions, shootings, and rapes abound according to the media. Many parents, especially if they are living in a neighborhood with inflated crime rates, or who are at work when their children arrive home from school, understandably, don’t allow their young ones to leave the house unaccompanied by an adult. In many cases for these children, their activities are confined to the in-doors and usually include sedentary entertainment – TV, computer, video games, and of course, the favorite American past-time, snacking.

As the Surgeon General has noted, there must be change, and it must start now in order for the nation’s youth to develop into healthy, prospering adults. There are no clear cut answers, but getting involved in your community, volunteering to help out at school, and at after school programs, designing outdoor activities chaperoned by caring and mature adults, mentoring children with weight issues, these are all ways that each concerned citizen can help take a step in the right direction.

We all know beyond a shadow of a doubt that we should be exercising on a regular basis. Some people choose to take up biking while others go for mountain climbing. But a vast majority of us lean toward joining a gym or fitness facility to take care of our exercising requirement.

The common reason behind such a decision, although it may be unconscious, is that “if I join a gym, I’ll have to pay a monthly fee. This will MAKE me go – I know it will, and soon I’ll be fit as a fiddle!” If this is your story – don’t worry. Here, we will guide you through the steps of finding and picking the right gym and workout center so that you will, in fact, return to the facility on a regular basis and in turn, move toward a healthier future.

There are a wide variety of fitness facilities in the United States ranging in size of 40,000 square feet, with state-of-the-art equipment, swimming pools, basketball courts and daycare centers to more scaled back women-only workout facilities comprised of only 2500 square feet.

Before jumping head first into a fitness facility that may not suit you, take a look at the following questions to help you make your decision:

1. Are you looking for a facility that has a multitude of different exercise opportunities available (such as swimming, aerobics, racquetball, and biking workouts) or do you prefer a no frills free-weight and machines facility?

2. Do you need child care? Check the hours to verify that they work into the schedule you will need. Find out if child care is included in the membership fee or if you will be required to pay an additional amount. Also be sure to find out if the staff in the day care center is First Aid/CPR certified and what the ratio is between staff members and children. Be sure to understand the child care policies completely before leaving your child and going to workout.

3. Does the facility offer personal training? Is it an additional cost or are there several introductory sessions included in your initial payment? As a member will you receive a discount on future sessions?

4. Do you enjoy taking classes? If so, does the facility offer the types of classes you want and at the times that are convenient for you?

5. Does the facility offer a month to month payment plan or do you have to pay a year upfront? What happens after your commitment is complete? Does it renew on a monthly basis or will you be required to sign up for an additional year? What is the cancellation policy? Is it in writing? Do they charge an initiation AND processing fee to join?

6. Take a walk around the facility to inspect it yourself. Does the level of cleanliness meet your requirements? How about the music? Is it the type you can enjoy or will you need to bring your own music to drown it out? Does the facility have the type of equipment you like to use? Is there enough of it or will you have to wait to use the exercise equipment?

7. Is there enough personal attention? Can you ask a staff member for help with the exercise equipment if you don’t know how to use it? Is the staff educated and dedicated to helping you better your health and fitness level?

Ensure you that you understand the answers and feel comfortable with the responses to all of the above questions. Don’t rush into a decision just for the sake of joining a health care facility. If you do, you’ll find that you don’t visit it as often as you should and thus your ultimate goal of getting into better shape will be nullified. Instead, take your time, research several facilities, visit them and ask questions. Once you are satisfied that you have found the right fit, get moving and get on track to a fitter and healthier you!

Over 5000 years ago, the Indus-Sarasvati Civilization was already using yoga as a system to develop the mind, body and spirit. Yoga is practiced to bring together the human consciousness and the universal consciousness. The earliest official traces of yoga have been found on stone seals from the Indus Valley, picturing figures in various yogic positions.

Yoga is not simply bodily movements and positioning; yoga incorporates breathing and meditation to enhance the overall effect of allowing the human person to live in harmony with his environment, the natural world and the spiritual world. The practice leads to enhanced physical fitness as well as an increased spiritual and mental awareness.

Yoga, Exercise, Fitness, and Health

As yoga evolved, several subsets grew from the original form to include Hatha Yoga, Ananda Yoga, Bikram Yoga, Kundalini Yoga, and many others. Although all the styles have roots coming from the same place, each variation differs in its focus. While some focus more on the physical conditioning of the body, others concentrate more on achieving spiritual awareness, and still others, on relaxation and meditation.

Hatha Yoga is the most popular and commonly practiced form of yoga in the United States. This particular yoga form focuses on purifying the mind, body and spirit with an emphasis on the physical well-being. It uses posturing, breathing and meditation exercises in its practice. From Hatha Yoga, several other forms of yoga branched off, all continuing to use various poses to accomplish their goals.

Ananda Yoga combines gently repeated affirmations with posturing and breathing exercises. This is not a form of yoga meant for physical exercise, instead, Ananda Yoga focuses on awakening, feeling and managing the energies of one’s Chakras.

For physical fitness, one of the better suited forms of yoga is Ashtanga Yoga. This physically demanding variation builds strength, flexibility and stamina by moving the body through a series of postures and poses in quick succession along with breathing exercises as well.

Bikram Yoga is known as the “hot”, “sweat” yoga. Like the others, this form also involves a series of poses along with breathing exercises. The difference, however, is that class is held in a room with the temperature kept at around 100 degrees Fahrenheit. This variation of yoga is designed to warm and stretch the muscles and ligaments while promoting a cleansing or detoxification of the body through sweating.

Kundalini Yoga is known as the mother all styles of yoga. Its focus is that of awakening of the serpent power located at the base of the spine. When correctly “opened” and managed, this power allows the mind, body and spirit to experience complete universal energy, creativity, love, and divine prosperity.

Although Yoga did not arrive to the United States until the late 1800′s, its rapid spread throughout the nation attests to its relaxation, strengthening and spiritual powers. Its ability to turn a restless mind and unfit body into a peaceful, whole and connected being is one of the major reasons it has reached its current success and popularity throughout the world.

Most hard working, goal-driven, adult Americans are stressed out! Yep – and it usually has something to do with work or school and the pressures associated with it. So, here are some tips to help you stay fit and healthy while away from home. After all, if you work so hard that you lose your health, what’s the point?

Take Breaks
Every hour, if possible, get up and walk around. Grab a glass of water or a quick, healthy snack. While you’re up, apply a cool towel to your face, go outside and breathe in some fresh air, stretch and laugh. It will get your blood flowing again and clear your mind. When you return to your desk you’ll be ready to get back to business!

Correct Posture
There’s nothing like getting up from your chair after a long day and finding that your knee is locked into place, you have an aching back and your left hand is asleep. Sit straight, put your feet flat on the floor, keep your head and neck in alignment – follow the rules of correct posture and your day will end on a much happier note.

Leave Your Work at Work
When you head home at night, try to switch gears. Begin thinking about what you’ll do at home, and what’s for dinner, stop thinking about tomorrow and all of it’s associated responsibilities – it will be here soon enough! You need a break, you’re a hard worker, and you deserve some time to wind down and get back in touch with yourself and your home life.

Eat Balanced and Healthy Meals and Snacks
If you treat your body well it will return the favor for years to come. All of us want to be healthy, but in today’s day and age it takes some work. So, focus on eating between five and thirteen fruits and vegetables a day. Use fresh fruit and raw veggies as snacks. Take along a plastic baggie of dried fruits and nuts for that afternoon fix. Make sure to eat breakfast – it will start your day off on the right foot and eat a light but nutritious lunch so as to ward off those 3 pm “crashes”.

Hydrate
You’ve heard it before, there’s nothing better for quenching a thirst than a tall, cold glass of water. Water makes up a large portion of the human body. It makes sense then that we need to replenish the water we use while breathing, eating, perspiring, thinking and in general – living! Drink at least eight 8-ounce glasses of water daily.

Get a Good Night’s Sleep
The human body needs time to recuperate from the daily stress we place on it. It does so at night, while we’re sleeping. Our organs are replenished with nutrients, our blood is cleansed and our minds are relaxed. Most adults need around eight hours of sleep, so book it into your schedule, just like you would an hour at the gym or an important meeting with a client. Don’t let anything get in the way of taking care of your own health!

Maintaining a Healthy Weight

Let’s face it — metabolism slows with age, but that doesn’t mean that you can’t still look great and maintain a healthy weight over the long haul. If the pounds have crept on over the years you can make a plan now to get back to a weight you feel good about.

Meeting your weight loss goal will require deliberate, sustained changes in your diet and activity level. If you want to lose weight and maintain the weight loss, you will need to take in fewer, and burn more calories. On average, you will gain one pound for each 3,500 calories you ingest.

Experts recommend the following three strategies for maintaining a healthy weight – food diaries, goal setting and exercise planning.

Food diary
Using a food diary is as simple as keeping a record of everything you put in your mouth. When you are really in touch with your eating pattern it becomes more clear where changes need to be made. Food diaries improve your chances of success by eliminating mindless eating.

Goal Setting
It is not enough to say that you want to lose weight or start exercising. You must also understand why this goal is important to you. What is your motivation? Take some time to write you’re your reasons. Do you want to lose weight so that you can have more energy to enjoy your family and friends? Has your doctor given you cause for concern about your current weight? Are you planning for a class reunion or vacation? Write down your motivation as well as the benefits you think will come with meeting your weight loss goal. It is also a good idea to state specific, measurable goals. These will help you to stay on track (pictures are a great help too). Make a chart to track your weekly progress. Enlist a friend or join an online group for support and encouragement.

Exercise Planning
It can be difficult to fit exercise into a busy schedule but the bottom line is we find the time to do the things we have identified as priorities. Treat your exercise time as a sacred appointment just as you would a business meeting or other important engagement because it is important. There are no miracle pills; the miracle is in your movement.

Pace yourself as you begin your new exercise regimen. If you haven’t had a physical in the last 12 months it is a good idea to have one before you start. In the first few weeks aim to work at reaching 50% of your target heart rate. Gradually move toward 75%. You can build stamina and shed pounds by walking, playing tennis, swimming or anything that gets your heart rate up for a sustained period. Just choose an activity that you enjoy and put the support you need in place to stick with it.

Maintaining a healthy weight is not about starvation and sweat. It is about making and keeping a commitment to do something that is important to you. If you want a cookie have one – just don’t have ten. Focus on the benefits weight loss will bring and the feelings of deprivation will fade.

Most people have started an exercise program at one time or another. In January, the gyms are filled with “New Year’s Resolution” workout programs, which usually last until about the 2nd or 3rd week of January. After that, status quo seems to be adequate.

For those serious about starting an exercise program and maintaining it, here are a few tips to help you get started:

1. Have a complete physical. It is important that your doctor check you out thoroughly before you start an exercise program to ensure you don’t have any bones, ligaments, tendons, or other areas of the body that are weaker and would need to be monitored or cared for prior to starting exercise. Your doctor will tell you which programs you can do and which ones you should avoid.

2. Once you are cleared by your doctor, start off slowly. Three days a week of cardiovascular activity at 30 minutes per day is a great way to begin if you have not exercised in the past 12 months. Cardiovascular activity is important for heart health. Some “start-up” activities include:

• Brisk walking.
• Swimming.
• Biking.
• Parking further away from work than normal and walking in.
• Walking up the stairs at work, the mall, or home vs. the elevator.

Remember that you don’t have to do all 30 minutes at once. You can take 3, 10 minutes walks each day (one in the morning, one at lunch, and one in the evening), and that will get your heart pumping and will help get your exercise program underway.

3. Strength Training. After about 3 weeks of 30 minutes, 3 times a week, add some strength training to your routine. This will help you to ensure your muscles gain strength, and will also help you burn fat (even while resting). Strength training is an excellent combination to cardiovascular activity because it still gets your heart pumping, but also ensures your bones and muscles increase in strength, which will help you have more energy on your cardio days. Adding 2 days at 30 minutes per day is an excellent start.

(You’ve already increased your activity level from 0 to 150 minutes per week!)

4. Increase your cardio activity. After 4 weeks at this level of activity, increase your cardio days to 4 or 5 per week, or to 3, 60 minute cardio workouts. As you are able to increase your cardio activity, you will also increase your heart health, burn more calories, and develop leaner muscles as you go. Some great activities to continue include:

• Brisk walking.
• Light jogging.
• Swimming.
• Biking.
• Rowing (machine or in the water, if you have that ability).
• Stair-step machine or treadmill.
• Hiking.
• Aerobics.

5. More Strength Training! Once you’ve been exercising at this level for about 6-8 weeks, increase your strength training to approximately 3-4 days per week at 30-40 minutes per day. The stronger your torso, legs, and arms, the stronger and better able you will be to do the cardio activities.

(At this point, you have increased your exercise level from 0 to 150 minutes per week to up to 300 minutes!)