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news
Healthy for life
By Rochelle McCord
Special to the On-line Forty-Niner
It's no mystery
what the leading cause of death among Americans will be this
year it has been the same for years. The Centers for Disease
Control and Prevention reported heart disease as the number
one killer in 2001, claiming 30% of the country's annual deaths.
Cancer came in second place, claiming 25%.
This story looks
at some of the factors linked to these two leading causes
of death in the U.S., and provides some useful information
for a healthier lifestyle.
Among the factors
linked to the nation's leading causes of death:
- Lack of physical
activity
- Consumption
of a high-fat, low-fiber diet
- Tobacco
- Alcohol
- Shortage of
people seeking preventive medical exams
Did you know?
According to the
CDC:
- Almost a third
(29%) of adults get little or no exercise (they are sedentary)
- Almost three-fourths
(73%) are not active enough
Two things you
can do now to protect your future:
- Eat a balanced
diet
- Exercise regularly
U.S. Department
of Agriculture's ABC's for healthy living:
Dr. Gail C. Frank, PhD, professor of nutrition at Cal State
Long Beach, and spokesperson for the American
Dietetic Association says the ABC's for healthy living
are a good start for those seeking a healthier lifestyle:
A - "Aim
for fitness."
Match a balanced diet with an exercise routine.
B - "Build
a healthy base."
Stay informed and update your nutritional knowledge base
regularly.
C - "Choose
sensibly."
Make healthy choices at home, on the go, and when filling
up your shopping cart.
For help in making
sensible food choices follow the dietary guidelines illustrated
in the food guide pyramid.
Why exercise?
Long Beach resident
Bob Alpere has been exercising regularly for forty years,
and says he exercises to preserve his quality of life as long
as he can.
So what are some benefits of regular exercise, according to
"Shape"
magazine.
- Increased energy
- Improved cardiovascular
health
- Reduced risk
of injury and disease
- Increased self-confidence
- Decreased stress
Elva Ramirez-Cavazos,
an AFAA certified
aerobics instructor in Long Beach and the surrounding areas,
says she enjoys the endorphin rush a good workout provides.
"Sometimes
after class I feel like I'm walking on air."
She advises those new to aerobics classes to "talk to
the instructor, tell them it's your first time. Don't get
frustrated-you will get it!"
Before you get
moving, you should:
- Consult your
physician to make sure you have taken any necessary precautions.
- Ramirez-Cavazos
recommends scheduling one or two sessions with a personal
trainer to establish an exercise routine.
- Consider all
the possibilities and make exercising fun! A workout can
be a walk or bike ride with friends, a swim, hike or an
aerobics class.
- Remember to
begin gradually-too much exercise too fast can lead to injuries.
- Remember to
drink at least eight eight ounce glasses of water daily
to replenish your body after workouts.
Fitness expert
Denise Austin suggests: "Beginners should start with
20 minutes of activity three times a week, and build up to
30 minutes by the third week."
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Links
to aid a healthy lifestyle:
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