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Fitness programs: 5 steps to getting started

Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.

By Mayo Clinic staff

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five steps.

Step 1: Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

• Your pulse rate before and after you walk 1 mile (1.6 kilometers)
• How long it takes you to walk 1 mile (1.6 kilometers)
• How many push-ups you can do at a time
• How far you can reach forward while seated on the floor with your legs in front of you
• Your waist circumference as measured around your bare abdomen just above your hipbone
• Your body mass index

Step 2: Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

• Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.
• Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.
• Go at your own pace. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
• Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
• Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
• Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
• Put it on paper. A written plan may encourage you to stay on track.

Step 3: Assemble your equipment

You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.

Step 4: Get started

Now you're ready for action. As you begin your fitness program, keep these tips in mind:

• Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
• Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.
• Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.
• Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
• Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

Step 5: Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

Sautéed Fish Sticks with Chips and Slaw

The Caloric Balance Equation

When it comes to maintaining a healthy weight for a lifetime, the bottom line is – calories count! Weight management is all about balance—balancing the number of calories you consume with the number of calories your body uses or "burns off."

• A calorie is defined as a unit of energy supplied by food. A calorie is a calorie regardless of its source. Whether you're eating carbohydrates, fats, sugars, or proteins, all of them contain calories.
• Caloric balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and exercise).

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Am I in Caloric Balance?

If you are maintaining your current body weight, you are in caloric balance. If you need to gain weight or to lose weight, you'll need to tip the balance scale in one direction or another to achieve your goal.

If you need to tip the balance scale in the direction of losing weight, keep in mind that it takes approximately 3,500 calories below your calorie needs to lose a pound of body fat.¹ To lose about 1 to 2 pounds per week, you'll need to reduce your caloric intake by 500—1000 calories per day.²

To learn how many calories you are currently eating, begin writing down the foods you eat and the beverages you drink each day. By writing down what you eat and drink, you become more aware of everything you are putting in your mouth. Also, begin writing down the physical activity you do each day and the length of time you do it. Here are simple paper and pencil tools to assist you:

• Food Diary (PDF-33k)
• Physical Activity Diary (PDF-42k)

Want to try an interactive approach evaluate your food intake and physical activity? Go to the Food Tracker. The site will give you a detailed assessment and analysis of your current eating and physical activity habits.

Physical activities (both daily activities and exercise) help tip the balance scale by increasing the calories you expend each day.

Recommended Physical Activity Levels

•  2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms). 

• Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight.
• Encourage children and teenagers to be physically active for at least 60 minutes each day, or almost every day.
• For more detail, see How much physical activity do you need?

The bottom line is… each person's body is unique and may have different caloric needs. A healthy lifestyle requires balance, in the foods you eat, in the beverages you consume, in the way you carry out your daily activities, and in the amount of physical activity or exercise you include in your daily routine. While counting calories is not necessary, it may help you in the beginning to gain an awareness of your eating habits as you strive to achieve energy balance.  The ultimate test of balance is whether or not you are gaining, maintaining, or losing weight.

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Questions and Answers About Calories

Q: Are fat-free and low-fat foods low in calories?
A: Not always. Some fat-free and low-fat foods have extra sugars, which push the calorie amount right back up. The following list of foods and their reduced fat varieties will show you that just because a product is fat-free, it doesn't mean that it is "calorie-free." And, calories do count! See FAT-Free Versus Calorie Comparison for more information.

Always read the Nutrition Facts food label to find out the calorie content. Remember, this is the calorie content for one serving of the food item, so be sure and check the serving size. If you eat more than one serving, you'll be eating more calories than is listed on the food label. For more information about the Nutrition Facts food label, visit How to Understand and Use the Nutrition Facts Food Label.

Q: If I eat late at night, will these calories automatically turn into body fat?
A: The time of day isn't what affects how your body uses calories. It's the overall number of calories you eat and the calories you burn over the course of 24 hours that affects your weight.

Q: I've heard it is more important to worry about carbohydrates than calories. Is this true?
A: By focusing only on carbohydrates, you can still eat too many calories. Also, if you drastically reduce the variety of foods in your diet, you could end up sacrificing vital nutrients and not be able to sustain the diet over time.

Q: Does it matter how many calories I eat as long as I'm maintaining an active lifestyle
A: While physical activity is a vital part of weight control, so is controlling the number of calories you eat. If you consume more calories than you use through normal daily activities and physical activity, you will still gain weight.

Q. What other factors contribute to overweight and obesity?
A: Besides diet and behavior, environment, and genetic factors may also have an effect in causing people to be overweight and obese. For more, see Other Factors in Weight GainOther Factors in Weight Gain.

Want to learn more?

Cutting Calories at Every Meal Cutting Calories at Every Meal
You can cut calories by eating foods high in fiber, making better drink choices, avoiding portion size pitfalls, and adding more fruits and vegetables to your eating plan.

Losing Weight Losing Weight
Even a modest weight loss, such as 5 to 10 percent of your total body weight, can produce health benefits.

Physical Activity for a Healthy Weight Physical Activity for a Healthy Weight
Physical activity can increase the number of calories your body uses for energy or "burns off." The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a "calorie deficit" that can help with weight loss.

References

¹DHHS, A Healthier You, page 19. Available online:
http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/chapter5.html

²DHHS, AIM for a Healthy Weight, page 5. Available online:
http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf (PDF-2.17Mb)

Sexual abuse.

Young adults, both male and female, who have experienced sexual abuse are more likely to engage in sexual or drug-related risk behaviors that could put them at risk for HIV infection.

Sexually transmitted infections (STIs). The presence of an STI greatly increases a person’s likelihood of acquiring or transmitting HIV. Some of the highest STI rates in the country are among young people, especially young people of minority races and ethnicities.

Substance Use Young people in the US use alcohol, tobacco, and other drugs at high rates. CDC’s 2009 National YRBS found that 24.2% of high school students had had five or more drinks of alcohol in a row on at least 1 day during the 30 days before the survey, and 20.8% had used marijuana at least one time during the 30 days before the survey. Both casual and chronic substance users are more likely to engage in high-risk behaviors, such as unprotected sex, when they are under the influence of drugs or alcohol. Runaways, homeless young people, and young persons who have become dependent on drugs are at high risk for HIV infection if they exchange sex for drugs, money, or shelter.

Lack of Awareness Research has shown that a large proportion of young people are not concerned about becoming infected with HIV. This lack of awareness can translate into not taking measures that could protect their health. Abstaining from sex and drug use is the most effective way to avoid HIV infection, but adolescents need accurate, age-appropriate information about HIV and AIDS, how to reduce or eliminate risk factors, how to talk with a potential partner about risk factors and how to negotiate safer sex, where to get tested for HIV, and how to use a condom correctly. Parents also need to reinforce health messages, including how to protect oneself from HIV infection.

backgrounds to reduce sexual risk-taking, encourage regular HIV testing, and build positive social connections;

Choosing Life: Empowerment! Action! Results! for those older than 16 living with HIV infection or AIDS or at high risk for HIV; and Focus on Youth for African American young people aged 12–15. Research: CDC is engaged in research to better understand certain populations and to create or adapt interventions to reduce their risk for HIV infection. For example, • The Division of Adolescent and School Health collects and reports data on youth health risk behaviors and school-based health policies and practices, and develops guidelines for schools to promote health among young people, among other activities. • The Youth Risk Behavioral Surveillance System is a CDC surveillance system that monitors six types of health-risk behaviors that contribute to the leading causes of death and disability among youth and adults, including alcohol and other drug use, and sexual risk behaviors. • The Division of HIV/AIDS Prevention evaluates HIV prevention interventions, such as those for adolescent African American girls in juvenile detention facilities, young African American MSM, and Hispanic parents; adapts current interventions for transgender young adults; and explores new forms of media, such as motion comics, that can deliver stories and content with HIV prevention messages over mobile phones, gaming systems, websites, and social media. Overall, a multifaceted approach to HIV prevention, which includes individual, peer, familial, school, church, and community programs, is necessary to reduce the incidence of HIV infection and AIDS in young people.Additional Resources: CDC-INFO 1-800-CDC-INFO (232-4636) cdcinfo@cdc.gov Get answers to questions and locate HIV testing sites. CDC HIV Web Site www.cdc.gov/hiv Locate an HIV Testing Site www.hivtest.org CDC National Prevention Information Network (NPIN) 1-800-458-5231 www.cdcnpin.org Technical assistance and resources. AIDSInfo 1-800-448-0440 www.aidsinfo.nih.gov Treatment and clinical trials. AIDS.gov www.aids.gov Comprehensive government HIV resources.

What CDC Is Doing CDC employs a multifaceted approach to addressing the high number of HIV infections occurring in young people in the US.

Programs: CDC provides effective interventions that can be carried out locally for the highest impact. Examples include Project AIM to reduce HIV risk behaviors among at-risk youth; Mpowerment for young gay and bisexual men of diverse

Dating Matters™: Strategies to Promote Healthy Teen Relationships is the Centers for Disease Control and Prevention’s new teen dating violence prevention initiative based on three important facts:

1. Dating violence has important negative effects on the mental and physical health of youth, as well as on their school performance.
2. Violence in an adolescent relationship sets the stage for problems in future relationships, including intimate partner violence and sexual violence perpetration and/or victimization throughout life. Therefore, early intervention is needed to stop violence in youth relationships before it begins and keep it from continuing into adult relationships.
3. Although evidence suggests dating violence is a significant problem in economically disadvantaged urban communities, where often times due to environmental factors an accumulation of risk factors for violence exists,  there have been few attempts to adapt the developing evidence base for prevention of dating violence within these communities.

Recently, efforts to prevent teen dating violence have grown, particularly in schools and among policymakers and sexual violence and domestic violence prevention groups. Now many states and communities also are working to stop teen dating violence. However, these activities vary greatly in quality and effectiveness.

To address the gaps, CDC has developed Dating Matters™, a comprehensive teen dating violence prevention initiative based on the current evidence about what works in prevention. Dating Matters™ focuses on 11– to 14–year–olds in high-risk, urban communities. It includes preventive strategies for individuals, peers, families, schools, and neighborhoods. Over the next five years, Dating Matters™ will be implemented in middle schools and neighborhoods in four urban areas:

• Baltimore, Maryland
• Chicago, Illinois
• Ft. Lauderdale, Florida
• Oakland, California

To learn more about the Dating Matters™ communities, view their grantee profile.

• Dating Matters™: Strategies to Promote Healthy Teen Relationships   [PDF 2MB]

Additional Resources

• Dating Matters™: Understanding Teen Dating Violence Prevention is a 60-minute, interactive training designed to help educators, youth-serving organizations, and others working with teens understand the risk factors and warning signs associated with teen dating violence.
  
  Developed by the Centers for Disease Control and Prevention (CDC) in partnership with Liz Claiborne Inc., Dating Matters™ also will highlight the importance of promoting healthy relationships.
  
  Dating Matters™ takes place in a virtual school setting, complete with navigation through school hallways and classrooms. A teacher’s whiteboard presents information in a user-friendly way and provide navigation, help, and interactive resources for use throughout the course.
  • Access Dating Matters™ online training
  • Order a free CD-ROM online
    
    

http://www.bam.gov/

CDC’s BAM! Body and Mind is a website designed for kids 9 through13 years of age, to give them the information they need to make healthy lifestyle choices. The site focuses on topics that kids told us are important to them—such as stress and physical fitness—using kid-friendly lingo, games, quizzes, and other interactive features.

	Tips for African American Men and Women Am I overweight? What if I think I look fine? Am I risking my health by being overweight? How do I start to lose weight and improve my health? Be More Physically Active What is moderate-intensity physical activity? Tips for Active Women Tips for Active Men Eat Healthier Make Healthier Food Choices Do I need to drink milk? Eat Just Enough for You Keeping Your New Habits Additional Reading From the Weight-control Information Network Additional Resources
	You do not have to stop eating chocolate cake or start running marathons to improve your health. Making small but steady changes in your eating and physical activity habits, over time, may help you lose weight if you need to, feel better, and improve your health. The information below can help you start to change your physical activity and eating habits. When you make changes to improve your health, you may also move your friends and family to do the same. Back to top
Am I overweight?	Overweight and obesity in adults can be defined using the body mass index (BMI), a tool that measures weight in relation to height. The table below shows how BMI calculation works. A BMI of 18.5 to 24.9 refers to a healthy weight, a BMI of 25 to 29.9 refers to overweight, and a BMI of 30 or higher refers to obesity. Table 1: Body Mass Index For more information about evaluating your body weight, read the Weight-control Information Network (WIN) fact sheet Weight and Waist Measurement: Tools for Adults. Back to top
What if I think I look fine?	Even if you are considered overweight according to charts and measures, you may like the size and shape of your body and not want to lose weight. Your friends and family may think you look great too. But the health benefits of getting fit and eating well are clear. Once you decide to lose weight, your loved ones may want to join you on your journey to better health. Back to top
Am I risking my health by being overweight?	Being overweight can be dangerous to your health. If you are overweight or obese, you are more likely to develop: type 2 diabetes high blood pressure heart disease certain forms of cancer You can help lower your risk for many health problems by losing weight. Losing 5 to 10 percent of your body weight can help improve your health. For example, if you weigh 200 pounds, losing 10 to 20 pounds may help lower your blood pressure and cholesterol level. Slow and steady weight loss of 1/2 to 2 pounds per week is the safest way to lose weight. Back to top
How do I start to lose weight and improve my health?	You may find it helpful to participate in a weight-loss program. If so, talk with a health care professional about controlling your weight before you decide on a program. Doctors do not always address issues such as healthy eating, physical activity, and weight management during general office visits. It is important for you to start the discussion in order to get the information you need. Even if you feel uncomfortable talking about your weight with your doctor, remember that he or she is there to help you improve your health. When you are ready to start toward a healthy weight and improve your health, try to: Be more physically active. Eat healthier. Back to top
Be More Physically Active	Regular, moderate-intensity physical activity can be fun and help you feel great. When you share physical activity with your friends and family, it can also be a social event. Perhaps members of your church or place of worship would be interested in starting an exercise program at the place where you gather. Make it your goal to try to do at least 30 minutes of moderate-intensity physical activity on most, preferably all, days of the week. You may need to be physically active for more than 30 minutes a day to help you lose and keep off extra weight. Note: If you are a man over age 40 or a woman over age 50, or if you have chronic health problems such as heart disease, high blood pressure, diabetes, osteoporosis, or obesity, talk to your doctor before starting a vigorous physical activity program. Beat your physical activity roadblocks! If you . . . Then try . . . Do not have child care. Sharing physical activities such as walking, biking, or playing tag with your child each day. Do not have time or are too busy to be physically active. Doing 10 minutes of moderate-intensity physical activity three times a day, or putting more energy than normal into activities like housework, yard work, and playing with the kids. Do not like or do not want to exercise. Doing something you enjoy, like dancing to the radio or planning active outings with a friend, family member, or group. Do not feel safe being physically active in your neighborhood. Forming a group of people to walk, jog, or bike together, working out with videos in your home, or walking in a shopping mall.   Back to top
What is moderate-intensity physical activity?	Examples of moderate-intensity physical activity include: Walking 2 miles in 30 minutes. Bicycling 5 miles in 30 minutes. Dancing fast for 30 minutes. Sometimes starting and sticking with a physical activity program can be a challenge. Figuring out how to beat your physical activity roadblocks may make it easier for you to get and stay active. Back to top
Tips for Active Women	You can be active and still keep your hairstyle. Talk to your hair stylist about a hair care routine and style that fit your active life. You might try wearing: a natural hairstyle a style that can be wrapped or pulled back a short haircut braids, twists, or locs Back to top
Tips for Active Men	Sometimes even the most active guys can be sidelined by lack of time, loss of motivation, and even injury. Here are some ways to keep men moving: All types of activity count. In addition to “working out,” activities like chores, walking the dog, and playing outside with the kids add to your daily total. When you do work out, think of it as three parts: the warm-up, the workout, and the cool-down. Warm up by moving your muscles for 5 to 10 minutes. For example, try jumping jacks or push-ups. Now you are ready to work out. Finally, cool down by walking slowly for 5 to 10 minutes. Do light stretching after your warm-up and cool-down routines. This may help keep you injury-free. Try going to the gym with a friend. Or get some friends together for a pick-up basketball or soccer game. Working out with friends may help keep you motivated to stay active. Signing up for a charitable 5K walk or run may also keep you motivated and on track. Back to top
Eat Healthier	When you begin to change your eating habits to improve your health, try to: Make healthier food choices. Eat just enough food for you. Back to top
Make Healthier Food Choices	A healthy eating plan includes a variety of foods from every food group. In January 2005, the U.S. Department of Health and Human Services and the U.S. Department of Agriculture (USDA) jointly released the updated Dietary Guidelines for Americans. These new guidelines outline recommendations to promote health and reduce the risk of chronic disease through nutritious eating and physical activity. The new guidelines encourage Americans over 2 years of age to eat a variety of nutrient-dense foods. Recommended items include fruits, vegetables, fat-free or low-fat milk and milk products, lean meats, poultry, fish, beans, eggs, nuts, and whole grains such as brown rice and whole-wheat bread. The guidelines also recommend a diet low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars. Making healthy food choices may seem difficult when you do not have time to cook or your family wants fast food. However, you and your family and friends can make healthier food choices. Try these tips: Keeping a bowl of fruit on the table, bags of mini carrots in the refrigerator, and boxes of raisins in the cupboard are simple ways to eat more fruits and vegetables. Try not to keep a lot of sweets like cookies, candy, or soda in the house, car, or workplace. Too many sweets can crowd out healthier foods. If you do go to a fast food restaurant, try a salad or a grilled chicken sandwich (not fried) instead of a burger. Social gatherings can be tricky when you are trying to make healthy choices. Try these ideas: Encourage members of your place of worship to bring healthier food options to events. Watch the amount of alcohol you drink. Alcohol contains no nutrients but plenty of calories. If you want to drink alcohol, try a light beer or a low-calorie spritzer (small amount of wine added to club soda). *For more information about recommended daily intakes from various food groups, visit http://www.health.gov/dietaryguidelines.   Back to top
Do I need to drink milk?	A healthy eating plan includes a variety of foods that provide all of the nutrients the body needs. Milk is a good source of calcium. If you cannot digest lactose (the sugar found in milk), there are ways you can get calcium without drinking milk. Drink low-fat or fat-free “lactose-reduced” milk, or calcium-fortified soy-based beverages. Choose low-fat yogurt or reduced-fat hard cheeses like low-fat cheddar. Eat dark leafy vegetables like collard greens or kale. Eat canned fish with soft bones like salmon. Back to top
Eat Just Enough for You	A healthy eating plan calls for making healthy food choices and eating just enough for you. Larger amounts of food have more calories. Eating more calories than your body needs may lead to weight gain. Learning about the serving sizes of foods can help you eat just enough for you. Try to measure your food for a few days. This can help you learn to recognize what one serving of a food, such as 1/2 cup of rice, looks like on your plate. To lose weight, learn to eat fewer calories. Do this by selecting foods that are lower in fat and calories from each food group. For example, choose low-fat cheese and extra lean meat. Also, choose plenty of vegetables. They are lower in calories and fat than other foods and can help you feel full. Sneaking In Fruits and Vegetables! If you love... Try this... Pizza You can still enjoy the occasional pizza, but go for the more healthy option. Try a vegetable pizza with three or more vegetable toppings, such as bell peppers, onions, and mushrooms. Fast Food Hamburgers Order a child-size hamburger meal. If that does not satisfy you, order a burger without the sauce and share the fries with a friend. Cereal for Breakfast Add some fresh fruits like strawberries, blueberries, or bananas to your cereal. You will add some sweetness to your breakfast while sneaking in a serving of fruit. French Fries Try mashed potatoes made with fat-free milk, a baked potato topped with a vegetable or fruit salsa, or a salad. Dessert Have a plate of fresh fruit with low-fat or fat-free cream. The natural sweetness from the fruit might satisfy your cravings for something sweet.   Back to top
Keeping Your New Habits	The path to improving your eating and regular physical activity habits is not easy. But do not give up. Remember, sensible eating and regular physical activity, followed over time, are key to a healthy body, mind, and spirit. Back to top
Additional Reading From the Weight-control Information Network	Just Enough for You: About Food Portions. August 2006. Available at http://www.win.niddk.nih.gov/publications/just_enough.htm. Walking…A Step in the Right Direction. March 2007. Available at http://www.win.niddk.nih.gov/publications/walking.htm. Weight and Waist Measurement: Tools for Adults. November 2008. Available at http://www.win.niddk.nih.gov/publications/tools.htm. Back to top
Additional Resources	MyPyramid. This interactive website from USDA has detailed information about healthy eating and physical activity. It allows users to create a personalized eating and activity plan. Available at http://www.mypyramid.gov. National Diabetes Education Program (NDEP). Publications from NDEP provide information about diabetes and obesity prevention and control. NDEP’s publications catalog also offers resources specifically for African Americans. Available at http://www.ndep.nih.gov/diabetes/pubs/catalog.htm. Back to top
	Weight-control Information Network 1 WIN Way Bethesda, MD 20892–3665 Phone: (202) 828–1025 Toll-free number: 1–877–946–4627 Fax: (202) 828–1028 Email: win@info.niddk.nih.gov Internet: http://www.win.niddk.nih.gov The Weight-control Information Network (WIN) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health, which is the Federal Government’s lead agency responsible for biomedical research on nutrition and obesity. Authorized by Congress (Public Law 103–43), WIN provides the general public, health professionals, the media, and Congress with up-to-date, science-based health information on weight control, obesity, physical activity, and related nutritional issues. Publications produced by WIN are reviewed by both NIDDK scientists and outside experts. This publication was also reviewed by Shiriki Kumanyika, Ph.D., M.P.H., Professor of Epidemiology and Associate Dean for Health Promotion and Disease Prevention, University of Pennsylvania School of Medicine, and Gladys Gary Vaughn, Ph.D., National Program Leader, Cooperative Research, Education, and Extension Service, U.S. Department of Agriculture. This publication is not copyrighted. WIN encourages users of this brochure to duplicate and distribute as many copies as desired. Back to top
	U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health NIH Publication No. 08–3494 Reprinted November 2008

Check out this recent CNN article on USDA rules for school meals, you may be surprised!

(CNN) -- School meals will have to offer fruits and vegetables to students every day under standards issued by the United States Department of Agriculture on Wednesday.

The meal programs, which feed about 32 million students in public and private schools, will have to reduce sodium, saturated fat and trans fats. Schools must also offer more whole grains as well as fat-free or low-fat milk varieties.

These standards go into effect July 1 and will be phased in over a three-year period, according to the USDA.

The new nutrition standards are largely based on recommendations by the Institute of Medicine of the National Academies, as part of efforts to curb childhood obesity. Recent numbers show that about 17% of children in the United States are obese.

Under the new rules, school meals will have calorie minimums and maximums per meal based on the child's age. For kindergarteners to fifth-graders, meals must contain 550 to 650 calories, and for 9th- to 12th-graders, meals must have 450 to 600 calories.

Children will not be forced to take the vegetables and fruits onto their plates; the standards require that the various food groups be offered.

Health groups reacted to the rules mostly favorably, although a controversy erupted in November after Congress decided that two tablespoons of tomato sauce was good enough to categorize a slice of pizza as a vegetable.

Kevin Concannon, the USDA under secretary for Food, Nutrition and Consumer Services, said he wasn't concerned with the tomato paste controversy at this point.

"I'm confident we have a core healthy set of proposed diets for children," he said. "We can, within that, accommodate those recommendations received from Congress."

Food and beverages sold in vending machines will also have to meet nutritional standards.

First lady Michelle Obama and USDA Secretary Tom Vilsack unveiled the standards Wednesday.

"When we send our kids to school, we expect that they won't be eating the kind of fatty, salty, sugary foods that we try to keep them from eating at home," Obama said in a news release. "We want the food they get at school to be the same kind of food we would serve at our own kitchen tables."

The USDA offered a weekly sample lunch menu with before and after comparisons.

Before the new rules, a standard elementary school lunch menu might consist of cheese pizza, canned pineapple, tater tots and chocolate milk. A healthier meal under the new standards would have whole-wheat cheese pizza, baked sweet potato fries, raw grape tomatoes, low-fat ranch dip, applesauce and low-fat milk.

Some parts of the major revamp of school lunches have been rejected by students. The Los Angeles Times reported in December that students trashed the untouched healthier meals and started a booming underground market for junk food. Cafeteria workers in Chicago Public Schools reported that kids were not eating the healthy meals, according to the Chicago Tribune.

"If it's not delicious, kids aren't going to eat it," said Sam Kass, assistant White House chef. "I have lots of confidence in school chefs across the country who are working very hard to try to put delicious foods on the plates of kids."

He cited a Chefs Move to Schools Program, involving 35,000 school chefs who strive to innovate for better-tasting, healthy meals for kids.

The new standards are expected to cost $3.2 billion over the next five years, which was less than the initial estimated price, according to the USDA.

The Healthy, Hunger-Free Kids Act of 2010 gave the federal government more authority to set standards for food sold in vending machines and elsewhere on school grounds.

"The new school meal standards are one of the most important advances in nutrition in decades," said Margo Wootan, nutrition policy director at the Center for Science in the Public Interest. "They're much needed, given high childhood obesity rates and the poor state of our children's diets."

The School Nutrition Association, which represents 55,000 school nutrition professionals, said, "Through healthier choices and nutrition education, school meal programs have made tremendous strides to promote better food choices for America's students. These national nutrition standards will help school nutrition professionals build on their successes."

CNN's Trisha Henry contributed to this story.

 

For more information and the full article/video click the link below:

http://www.cnn.com/2012/01/25/health/usda-school-lunches/index.html?iref=obnetwork

 Here are some tips from the CDC to follow for a safe and healthy holiday!

	Be heart-healthy. Make A Date With Your Heart! February is American Heart Month, and Valentine's Day is a great time to start taking steps to be heart-healthy. Prevent and control high blood pressure, high cholesterol, and diabetes. Avoid smoking and secondhand smoke. Limit alcohol use. Maintain a healthy weight. Be active. Eat healthy. February is American Heart Month Heart Disease Prevention: What You Can Do Quit Smoking Today Million Hearts™
	Be food-conscious. Consider making a healthy meal for Valentine’s Day. Serve food lower in salt and fat content, provide more fruits and vegetables, and make less sugary sweets for an overall healthy Valentine’s Day. Consume less sodium Healthy Weight - it's not a diet, it's a lifestyle! Nutrition for everyone
	Spread love, not germs. Protect yourself from the cold and flu. Wash hands often. Avoid close contact when you or someone you know is sick. Get your flu vaccine. Prevent sexually transmitted infections (STIs) and unintended pregnancies. Abstain from sex. If you choose to have sex, use latex condoms which can lower the risk for STIs and unintended pregnancy. Having a long-term mutually monogamous relationship with an uninfected partner may help lower your risk. Handwashing: Clean Hands Save Lives Take 3 Actions to Fight the Flu Birth Control Guide HIV and AIDS: Questions and Answers Sexually Transmitted Diseases Unintended Pregnancy
	Be prepared for travel. If you are going on a romantic getaway, be prepared. Are vaccinations required? Are there special items such as sunscreen or insect repellent that you will need? If you take medications, do you have enough for the trip? If you're going on a cruise, learn the sanitation inspection scores for specific ships. Know what’s happening en route or at your travel destination. Air Travel and Cruise Ships Travelers' Health
	Go easy on the bubbly. If you drink alcohol, do so only in moderation. Excessive alcohol use has immediate effects that increase the risk of many harmful health conditions. It is also the third leading cause of preventable death. Don't drink and drive or let others drink and drive. Women who are pregnant or trying to become pregnant should not drink any alcohol. Alcohol: Frequently Asked Questions Binge Drinking Drinking and Driving: A Threat to Everyone Fetal Alcohol Spectrum Disorders (FASD)
	Be safe. Gear up. Are you considering a new, potentially risky, or unsafe activity? Be sure to use appropriate safety gear, including seat belts, life vests, and helmets to help prevent injury. Watch the sparks. If you decide to cook a romantic dinner, light some candles, or have a cozy fire, don’t leave them unattended. Be aware. Women are more likely to be victims of sexual violence, including intimate partner violence, than men. Risk factors such as drinking alcohol and using drugs are associated with a greater likelihood of violence. Injury and Violence Fire Deaths and Injuries Intimate Partner Violence Prevention Sexual Violence Prevention Stay Safe and Healthy in Winter Weather
	Be sensitive. Consider that your valentine may have allergies, asthma, diabetes, or other health conditions. You can be sensitive to your valentine by finding out if certain foods, flowers, pets, stuffed animals, or other items might affect their health. Asthma and Allergies Take Charge of Your Diabetes Healthy Pets, Healthy People

The Yadkin County Health Department is currently completing our 2011 Community Health Assessment (CHA). The assessment is a 30 question survey which takes only minutes to complete. The questions pertain to diet, exercise, health concerns, health habits, health care access, environmental health issues, and dental care. If you are a resident of Yadkin County and would like to share your input on the health concerns of Yadkin County citizens, please clink here. Thank you for your support!

The Child Care Health Consultant and WIC program of the Yadkin County Health Department were able to provide a grant program for child care centers in Yadkin County who care for infants. This grant program was designed as a training program for the center directors and staff. All child care centers who care for infants were invited and three participated. Those centers include: Small Folks Child Care, Courtney Children's Ministries, and Migrant Head Start. Each center completed a breastfeeding self-assessment which looked at their policy, procedure, and space in regards to breastfeeding. Each center had all staff who care for infants complete a two hour workshop where staff learned about the benefits of breast milk, handling and storing breast milk and how to play a supportive role for breastfeeding mothers. All three centers either created or updated breastfeeding policy for parents as well as staff. We are very proud to call Small Folks Child Care, Courtney Children's Ministries, and Migrant Head Start "Breastfeeding Friendly Child Care Centers of Yadkin County"!

Yadkin County Health Department and Smart Start of Yadkin County is proud to thank 9 preschool classrooms in Yadkin County for participating in the 7 month long grant program, NAP SACC. NAP SACC stands for Nutrition and Physical Activity Self-Assessment for Child Care. This is a program designed to allowed child care providers to self-assessment the nutritional and physical activity environment they create for the children they care for. They are assessed on many aspects of the classroom and their behavior. Check out eatsmartmovemorenc.com to learn more about the program. These 9 classrooms participated in the self-assessments, set goal for themselves to make changes in their classrooms, and also participated in an all day workshop learning about nutrition, physical activity, childhood obesity, their own health, and working with parents. This took a lot of work and commitment on the parts of the teachers and assistant teachers. Thank you and congratulations to: Yadkinville Head Start, JR Hutchens Head Start, West Yadkin Preschool, Jonesville Head Start, Jonesville Preschool, Boonville Head Start, Migrant Head Start, East Bend Preschool and Forbush Preschool.

On two afternoons in February, Dr. Stacy Sullivan and staff provided free preventative and restorative care for 23 children who needed dental care.  In about 6 hours of operative time, the value of care given was almost $6,800.  Services given were exams, prophylaxis (cleanings), x-rays, fluoride, fillings, crowns, and extractions.  Parents and children received education and oral instructions.

 

The dental clinic staff that provided free care for the “Give Kids A Smile!” program were:  Dr. Stacy Sullivan; Kristy Lowe, RDH; Ashley Waddell, CDA; Tiffany Smith, CDA; and Shannon Harris, Administrative Assistant.  Support for the program was provided by the Yadkin County Health Department, Yadkin County School Nurses, Forbush High School HOSA Club, and the NC Oral Health Section.

 

Dr. Monecia Thomas, new Yadkin County Health Director, toured the dental office and observed GKAS in operation.  Pam Wilmoth, RN, BSN, Dental Quality Assurance/Accreditation, Yadkin County Health Department, introduced her to the dental staff.

 

The Dental Clinic, located on the campus, provides ongoing services for children with Medicaid and NC Health Choice, private insurance, and private payment.  For county residents, a sliding fee scale may be used for patients with no dental insurance.  The phone number for the clinic is 336-849-7777.

 

Tooth decay is ’s most common chronic childhood illness, dwarfing both asthma and hay fever, but it is also 100% preventable.  44% of children experience pediatric dental disease before they enter kindergarten.  Every $1 spent on prevention saves $50 in restorative and emergency procedures.  Dentists agree that children should see the dentist by the first birthday, but less than 2% actually do.  Children’s neglected teeth lead to 51 million school hours lost as well as pain that disturbs eating, sleeping, and learning. 

Not treating dental disease can lead to lifelong health complications such as malnourishment, bacterial infections, and emergency surgery; not treating infected (abscessed) teeth can be fatal.  Dental disease has been linked to heart disease, stroke, diabetes, pneumonia, and poor pregnancy outcomes.  To have a healthy body, one must have a healthy mouth!

 

 

Healthy Yadkin collects data and puts together the State of the County Health Report each year, here is our 2010 edition!   

Attachments:

We had a great race!  Thanks to everyone for coming out~  I was so excited to see so many students with their families:) 

 

Thanks again to our wonderful sponsors, donors, and volunteers.  They are the ones that make it happen!

 

Check out the results below...

Attachments:

The Diabetes Cooking Class Series is starting up again!!  We will have classes starting in January 2011, check back with us for more info or to sign up.

 

Join us for a Living Healthy Chronic Disease Self-management Workshop. Classes will be held across the county in the following months.  We have just finished up with a great group in Yadkinville, and will be starting another group in Jonesville in January.  If you are interested, or have questions contact Anna, 336.849.7689.  Classes and materials are free to the public! 

Welcome to Registered Dietitian, Cathy Manson!  Cathy will be at Healthy Yadkin two days a week.  For more information on the program contact Cathy at 336.849.7715

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Healthiest Nation in One Generation

This is Public Health

This is Public Health - Short Version