Small steps are needed to begin exercising regularly

Exercise is one of those terms that Americans constantly hear because many are not getting enough exercise.

There is a ring of truth to that.

“About 79% of adults don’t meet the physical activity guidelines that advise getting at least 2½ hours a week of moderate-intensity aerobic activity such as brisk walking, or one hour and 15 minutes a week of vigorous-intensity aerobic activity, such as jogging,” (Hellmich USA Today).

79 percent is a startling number for the amount of adults in this country that are not getting enough exercise. The recommended amount of exercise is two and a half hours a week or 30 minutes per day for five days during one week.

Pain, being busy and laziness are only some of the excuses that people give when they are asked why they do not exercise.

For the adults in this country that are not getting enough exercise, they need to start small.

Walking at a moderate pace is a start. It can be done from anywhere and all a person needs is a good pair of walking or running shoes.

When starting out walking at a moderate pace, a person should shoot for 30 minutes. If they cannot, that is okay. Starting out walking between five to 10 minutes at a time then increasing five minutes every week is one way to go to achieve a goal of walking at least 30 minutes per day.

Walking 30 minutes a day Monday through Friday or splitting up the walks throughout the week is all one adult needs to do to get the recommended amount of exercise.

If more adults walked 30 minutes per day or more during the week, the percentage of adults that do not get enough exercise per week will begin to drop. Improvements in health could begin to rise in adults, while obesity and health problems could start falling.


Change diet and exercise at the same time, not separately

Diet and exercise should be changed at the same time because the body takes time to adjust to new factors in a routine. 

“The findings after one year: Those who made changes in their diet and exercise habits at the same time did the best at meeting all three goals — eating enough fruits and vegetables, limiting saturated fat and exercising enough to meet the government’s guidelines,” (Double up). 

When a person regularly exercises and eats sensibly, results will likely be more potent because the body is consuming healthy foods and burning off the calories that come with those. 

The problem with changing diet and exercise separately is that the body needs a longer period of time to adjust to two separate changes and slows down results. 

Changing exercise first results in the body burning off fat and calories, but having more fat and calories to burn off from not eating healthy. Results will be slow because the body will have a harder time getting rid of the excess calories that come from not eating sensibly. 

Changing diet first results in the body feeling better about eating healthier with more fruits and vegetables, but with slower results because there is no routine exercise to help burn off the calories from eating healthy. 

Changing diet and exercise at the same time allows for the body to get used to one lifestyle change instead of two. Once the body has made the change in routine, it is used to the healthy change and can begin becoming healthier from changes in diet and exercise at the same time. 

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Overexercising leads to disappointment

Overexercise, suicide (ACS) and suicide attempts may be connected, according to researchers.

Four studies were done, three of the studies tested on college students, and all three found that overexercise and ACS were strongly connected.

People that overexercise can be insecure about how they look or something else about themselves that they attempt to conquer by exercising.

Overexercising is not a good solution because when overexercising, the body is worked too hard. When a person exercises for too long or for too many days in a row, the body and muscles do not have a chance to rest.

When the body and muscles do not rest, they do not develop and can cause pain from fatigue.

“‘These results suggest that over-exercise can be hazardous,’ the investigators, led by April R. Smith, PhD, from the Department of Psychology at Miami University in Oxford, Ohio, write.”

People that turn to exercise to battle feeling insecure and overexercise are setting themselves up for disappointment.

People who are insecure exercise to feel good, but do not get that satisfaction when they overexercise because the body is in a lot of pain and there aren’t noticeable results because the body has not had a chance to rejuvenate enough from previous workouts.

Are there any good benefits to overexercising? A person can use a lot of energy to overexercise, but at the same time overexercising takes away a lot of energy that could be used elsewhere.

Overexercising has been proven to be risky, both on the body and on mental well-being. Pain and disappointment are the known factors to come with overexercising.

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Stopping by the pool for 10 minutes might be worth your while

For college students, there are several options for finding a workout on campus. There is a gym, many group exercise classes and a pool.

Swimming is a workout that can be done as a shorter workout when crunched for time because the whole body is worked out at the same time.

In a gym, there are different machines for weights and cardio. Exercising the whole body in the gym would take about 30 minutes to an hour or longer because of the different machines that need to be used.

Swimming is effective even for 10 to 20 minutes because there is no rotation of the machines.

When I swam for 20 minutes I felt winded. I felt like I ran for 30 minutes without the pain in my legs and ribs.

Swimming also has the benefits of being therapeutic and being a stress reliever, according to Bucknell University.

The pool is not the most utilized form of workout on all college campuses because of the way the gym and group exercise classes are marketed.

At Eastern Washington University, every student pays $65 for the gym whether they use it or not. That alone will get more students to use the gym more than the pool.

The pool at EWU is also located at the back of the athletic building, which is not as close to the center of campus as the gym is.

The pool is also used by athletic organizations on campus, so it only has certain times allotted for the general public and other students on campus to freely use the pool.

Even though the pool is in a strange location and is not as freely open as the gym, it has the benefit of having a short effective workout because swimming works out the whole body and does not require changing stations or contemplation on what machine to use in the gym.

High Resting Heart Rate is Dangerous

Is working out a lot the answer for every question related to health? Maybe not resting heart rates.

A high resting heart rate means an earlier death, according to the Copenhagen Male Study. 

 “According to researchers, while a higher resting heart rate was “unsurprisingly” associated with lower levels of physical fitness, higher blood pressure and weight and higher levels of circulating blood fats, scientists also found that the higher the resting heart rate of the person, the greater the chance of death – regardless of physical fitness level,” (CBS). 

Health terms that have the word high in them mean something bad, like high blood pressure and high cholesterol. Why would a high resting heart rate be good? 

The doctors that examined the participants for the Copenhagen Male Study reported more unhealthy symptoms like high blood pressure with higher resting heart rates. 

The Copenhagen Study said that every 10 to 22 additional heart beats per minute in resting heart rate raised the likelihood of death by 16 percent. Smoking made those odds higher. 

Resting heart rates are not priorities for many people. For me if I did not know what a resting heart rate was, I would brush it off as something not important because it has the word resting.

Resting hearts are important because it is the speed that the heart beats while at rest. If the pulse is higher, the heart is working harder when it does not need to and can cause heart problems because of how hard the heart has to work.




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EWU Dining Services focuses on nutrition

Installation of module will make nutritional data readily available

By: Frank McNeilly


 Charts from Trust for America’s Health 

Does nutrition play a role in obesity?

When I think about food and obesity, two things come to mind: portion sizes and nutrition facts.

According to a study from Trust for America’s Health, the 2011 obesity rates for Washington state were 26.5%.

The study said that if the pattern continues, Washington state’s obesity rate would be 55.5% by 2030. If Washington state’s BMI was reduced 5% from the projected path by 2030, the percentage of obesity would be 49.1%.

One of the recommendations from Trust for America’s Health and Robert Wood Johnson Foundation report on obesity is to update nutritional standards for snack foods and beverages in elementary and secondary schools.

Eastern Washington University Dining Services is in the process of providing nutritional data with the food that they serve.

Currently, there is not a nutritionist employed with EWU’s Dining Services or EWU’s Health and Wellness, according to Dave McKay, director of Dining Services.

McKay said that dining services is working on the installation of a nutritional database that would be able to find nutritional facts for a large variety of foods, and have the ability to enter recipes in to calculate nutritional value.

“We don’t have a nutritionist on staff on dining or in health and wellness,” McKay said. “One of the things I think this university lacks for good dining is … a module … would allow us to access anything that we purchase [by] UPC code … will be in the FDA database.”

Installation of the system will begin in May and will be used during fall quarter 2013, according to McKay.

McKay said that there is more of a focus on balance and portion sizes since a nutritional change came from the FDA.

“A couple of years ago the FDA changed from the infamous pyramid … to the ‘my plate,’” McKay said. “It broke out a difference of more of a balance. Previously, grains held such a huge direction.”

There has been student interest in seeing bullet points of meal items that dining service serves including calories, fat and sodium, according to McKay.

“Nutrition, as you find it from ice cream to spinach, all of those things are okay for you [but] it’s how much of it,” McKay said.



Trust for America’s Health:

The Washington Post:

Review: Really? Timing of Meals Affects Weight Loss

A New York Times blog from February 4 raises the question of a difference of weight loss based on the time that you eat lunch.I embedded the link at the bottom of the page.

According to the study in the blog, the results were that the group of people that ate lunch before 3 p.m. lost more weight than those that ate lunch after 3 p.m.

“But there was a critical difference in the timing of their main meal of the day, which in this case, because of the Mediterranean setting, was lunch. In both groups, the meal comprised about 40 percent of their daily calories. But one group consistently ate it before 3 p.m. daily, while the other did so after 3 p.m. By the end of the study, despite similar caloric intakes, the late eaters had lost significantly less weight. They also showed lower insulin sensitivity, which increases the risk of diabetes.”

My analysis: To me it makes sense that the group that ate lunch before 3 p.m. lost more weight because they have more time to burn off the calories that they ate for lunch. I am not a late eater; sometimes I eat lunch before noon because I don’t have a large breakfast. If I were to eat lunch after 3 p.m. and dinner a few hours later, there would be two meals worth of calories to burn off.

To add to that, I workout in the mornings, not in the evenings. During a normal day, I always take the stairs and I walk everywhere while I am on campus. Eating lunch before 3 p.m. allows me to rejuvenate and re-energize, so I can then burn off some of the calories from lunch by just ascending and descending three flights of stairs a few times a day and walking across campus to class.

“The timing of your meals may not be everything when it comes to weight loss, but it does appear to play a role.” When thinking about weight loss, the timing of meals is one of the last things that comes to my mind. But I agree with the blog in that timing of meals does play a role. The ideal time to eat is before you burn calories, not after.

Six pounds lost after one month

Experiment continues to challenge

By: Frank McNeilly

One month ago, I started drinking Equate Weight Loss Shakes from Wal-Mart and began keeping track of what I ate and when I exercised using My Fitness Pal.

In 29 days I have lost six pounds.

For me, six pounds is a big number. Weight loss has never been consistent with me. Then again, I have never been consistent with eating healthy, exercising or keeping track of what I eat.

The shakes help me out because they allow me to spread out my lunch over a large portion of the day. I still have a granola bar in the morning, a shake at noon and fruit, usually a banana, for the entire afternoon.

Digesting those three items over an afternoon eliminates my snack cravings, and only costs me 435 calories from 10 a.m. – 6 p.m.

During the last month, my workout time has been limited. However, I do a lot of walking traveling to classes and always taking the stairs to work, (it helps when the elevator is really slow).

There were a few days during the month, usually a Sunday, where I would go a little crazy with chocolate or cookies. But the few indulgences did not affect my progress because they only happened once a week at the most and I never indulged for two straight days.

I’m excited to continue this weight loss method a try and see where I am at the end of March.

EWU offers healthy campus dining options

Healthy food trial includes Mediterranean dinner and selling fresh produce

By: Frank McNeilly

Eating healthy is a battle that the Eastern community fights during the winter.

Dining Services is testing offering healthy options for Eastern for planned spring quarter events.

Tawanka Main Street Dining served a Mediterranean style dinner on March 6.

“The Mediterranean diet in general … using olive oils … has a lower heart disease rate, lower obesity problems,” Dave McKay, director of EWU Dining Services, said. “I think it is a great thing for people to be exposed to [and] incorporate into their diet.”

The Mediterranean dinner at Tawanka was a test run for EWU’s diversity week in May to see what kind of recipes would be used, according to McKay.

“During this time of year we find that students get … in a little bit of a rut,” he said. “It is real easy to start to … go to the pastas and the comfort foods. “

March 7 is a trial for selling fresh produce, called Fruit and Produce Buy the Piece and Pound Market Day, in front of the Eagle Express Market to see if students will engage in purchasing fresh fruit, vegetables and honey.

“It is a test run for what we will do every Thursday during spring quarter,” McKay said.  “We are going to do a little feature on fresh fruit produce. “

Recipe cards will be available for students to take and will have the option of purchasing the ingredients at market day to make the recipe on their own.

“A salsa recipe card: simple, straightforward; we will have the ingredients there if they want to buy them, take them home, and make them,” McKay said.

Dons Greenhouse in Cheney is providing Roma tomatoes, cilantro, onions, baby carrots and more, according to the list of market day providers.

Millers Homestead in Cheney is providing fresh honey, according to the list of market day providers.

The FruitGuys, based out of San Francisco, are providing sustainable fresh fruit along with some standards including bananas, oranges, apples, pears and more, according to the list of market day providers.

The produce will sell by the piece and the pound, but the pricing is based on how much the providers sell it to Dining Services.