Make Time Now So You Can Have More Time Later!

What Free Time?

   Yes, I hear you yelling, “What free time?” Leisure time is a thing of the past. I have to work all day and study all night. I barely have time to sleep.

   You indeed have free time…free time to watch television…free time to watch your Facebook friends publicize every moment of their lives, and don’t forget you have time to read the stream of status updates on Twitter. Certainly, you have some type of spare time. If not, you should make time. It’s your health!

Why am I so worried about your free time?

   You guessed it right! Exercising in your free time can lead to a longer life. Unfortunately, people in developing and developed nations as the United States are becoming increasingly physically inactive. With the improvement of technology, more people are sitting all day instead of doing physical labor. With longer commutes, people are riding in cars instead of walking and biking to work. A study published this month reports that leisure time physical activity is associated with a reduced risk of premature death compared to no physical activity.  Other interesting facts in the study include:

•  Physical activity equivalent to brisk walking up to 75 minutes a week was associated with an increase in life expectancy of 1.2 years in comparison to no physical activity
• Physical activity equivalent to brisk walking for at least 150 minutes a week (the recommended amount) was linked to a gain of 3.4 to 4.5 years
•  A physically active normal weight person was associated with a gain of 7.2 years of life relative to an inactive very overweight person

How do you make physical activity an everyday routine?

   You make time for everything else; now is the time to take care of you. Even First Lady Michelle Obama finds some spare time to work out.  Mrs. Obama says, “I have a pretty well rounded routine that incorporates cardio, some weights -- but nothing heavy, nothing dramatic -- and plyometric and things like that, which is a lot of body movement. You're using your own body weight to get the exercise in." If she has the time, then you can definitely make the time.

She makes time!!!

How do you find motivation to exercise when you just don’t feel like getting off your couch?

   Just think about how you will feel after the workout. You will feel rejuvenated after working off all the stress! Another way to motivate yourself is to post a blog telling people you’re going to lose weight and record your exercise daily. You’ll make it happen because you don’t want them to think you’re a quitter.

Key takeaways…

   If you already participate in at least 150 minutes of moderate to rigorous physical activity a week, pat yourself on the back and know your hard work is not in vain! Job well done on increasing longevity! On the other hand, if you are not physically active (even if your goal is not weight loss), participation in physical activity is vital to increasing your life expectancy.

   So before you pick up that remote to watch the next episode of The Walking Dead, get out and go for a brisk walk. Just some simple exercise can make you live years longer. If you are not self-motivated, then do it for your family who will love to see you here as long as they can.

Citation: Moore SC, Patel AV, Matthews CE, Berrington de Gonzalez A, Park Y, et al. (2012) Leisure Time Physical Activity of Moderate to Vigorous Intensity and Mortality: A Large Pooled Cohort Analysis. PLoS Med 9(11): e1001335. doi:10.1371/journal.pmed.1001335

Domonique Watson is a first year doctoral student in the Biostatistics/Bioinformatics Department at Emory University. Even though she does not have much leisure time to write (because her goofy two-year-old son consumes all her spare time), enjoyed writing this blog and thinks she may do more blogging in the near future.

Play your way to better health (Dane Van Domelen)

Things in process of getting weird.

The list of fun things that have health benefits--see wine, chocolate, and sex (link safe for work (but it would still be awkward if somebody saw you reading it))--now includes video games. Researchers from Ireland have discovered that playing certain types of video games can actually burn enough calories to be considered exercise.

First, a few notes about the study:

• Games tested were Xbox Kinect Reflex Ridge and Wii Sports Boxing
• More calories were burned playing Xbox Kinect than Nintendo Wii
• More calories were burned in multi-player mode than single player

What does this all mean? For one, it cripples the argument that parents have long used to condemn video games. Kids aren't just sitting in front of the TV anymore; they're dancing, jumping, waving imaginary swords, throwing imaginary footballs... they're doing some serious work.

It's interesting to think about how motion-based gaming might affect the health of America's youngsters. When I was growing up, I probably averaged 90 minutes per day of gaming. If that chunk of time counted as exercise, I would have gotten 630 minutes of exercise per week thanks to video games. That's more than 4 times the amount that the U.S. government recommends.

I'm a believer. Considering the popularity of video games and the amount of time kids spend playing them, I believe that motion-based video games could have a huge impact on physical activity levels and obesity rates in American children. I think there's a real chance that obesity rates could stabilize or even start to drop as motion-based video games become more popular.

Not so fast, says 2nd-year MSPH student in biostatistics, Jason Lee. "If it were my kid, I would be like okay... cool.... you enjoy this video game... but maybe you should go outside and play for a little while too."

He should have played more video games as a child.

Point taken. Then again, playing a skiing or golfing video game could spark an interest in the sport and motivate players to try the real thing. Or, kids here in Atlanta could get a taste of ice hockey or snowboarding, sports that would otherwise be out of reach.

Kids still need to get outside, socialize, and play real sports (e.g. not baseball). But given the fact that kids are going to play video games anyway, it's a good thing that games are evolving into a source of exercise. And for adults, active gaming might be a great way to stay fit. Let's be honest here, nobody actually likes running. Wouldn't you rather play a fun video game for an hour than run your same old loop?


About the author

Dane Van Domelen is a doctoral student at Emory University. He is pursuing a degree in biostatistics, despite advice from his friends, colleagues, previous research advisors, parents, and first grade teacher to go into epidemiology.

Dr. Dog, keeping your kids fit and healthy!

                A few years ago I adopted a sweet little dog named Sasha, an adorably cute and playful rascal.  She’s a Jack Russell terrier, a type of dog well known for being energetic and active, so I’ve tried to match Sasha’s enthusiasm by taking her for regular runs.  Sasha’s become the best personal fitness trainer I could ever ask for!

Sasha, slightly wet and muddy but still cute as ever!

                It turns out I’m not alone.  A study in the American Journal of Public Health revealed that kids in families with dogs tended to get more daily exercise.  That’s one great way to get Junior off the couch and playing outside!

Tell me more about this study!

                Kids from 78 schools across England were asked if their families had dogs, and were fitted with special hip bands that tracked their physical activity for a week.  Kids with dogs got more light exercise (like walking) and vigorous exercise (like running) compared to kids without dogs.

                Did this mean that getting dogs helped kids exercise more, or simply that families that were already fit tended to get dogs?  According to study author Dr. Christopher Owen (from the University of London), “Studies in adults before and after dog ownership suggest that dog owners become more active”.  In other words, people get more exercise right after getting a dog (like Sasha and me!).

                One concern that Dr. Owen noted is that families of black or Asian race were less likely to own a dog than white families.  There may be cultural differences that serve as a barrier to dog ownership; we need to do a better job of communicating the benefits of dogs to everyone!

Also, one more birthday party to celebrate!

Why is exercise for kids important?

                 Children becoming overweight or obese (extremely overweight) is an increasing problem in America and many other countries in the world.  Overweight kids are much more likely to develop serious health problems as they grow up, including diabetes, heart disease, and even some cancers.  More than one-third of all children in America are overweight or obese!

                The problem has become so dire that our First Lady, Michelle Obama, has made addressing childhood obesity her #1 priority.  Michelle started a program called “Let’s Move” which focuses on figuring out ways to get children to exercise and lose those extra pounds. Michelle works hard on exercising with her own daughters (Malia and Sasha, just like my little pooch!).  Shortly after the Obamas moved to Washington DC, they got a fun-loving puppy named Bo.  In an interview with Bark magazine, Michelle said that “Through Let’s Move! we encourage families to find creative ways to stay active… since Bo is an energetic dog, I know that when the girls take him out for his nightly walk they also run around and play outside with him.”

Bo hanging with his family

So what should I do?

                Simple – if you have kids that need to be pried away from the TV, get a dog!  In addition to the health benefits of additional exercise, it’s a great way to teach kids about responsibility, and they’ll surely be glad about getting a new best bud.  Now getting a dog isn’t for everyone, but some of the common concerns about dog ownership can be addressed by getting the right type of dog.  Have family members that are allergic to dog fur?  There are many dog breeds that don’t cause allergic reactions, such as poodles or schnauzers.  Worried that your apartment is too cramped for a dog?  Some dog breeds like pugs or bulldogs do just fine in smaller spaces.

                So head on down to your local animal shelter, and don’t forget to thank Fido for making exercise fun again!

Joe Abrams is a PhD student at Emory University and researcher at the Centers for Disease Control and Prevention.  Sasha Abrams is a world-class speed demon, squirrel chaser, and cutie pie.

Bounce Out of Yo-Yo Dieting…

With the holidays coming up, many people will be both gaining weight and starting the time honored New Year’s tradition of trying to lose it. Most New Year’s resolutions to lose weight end up in failure. While most people can lose weight, most people can’t maintain that weight loss for any appreciable amount of time.

A new study from the Journal of Consulting and Clinical Psychology suggests a new way to approach a weight loss effort. Rather than trying to lose weight right away, half of the 267 overweight or obese women were randomized to a program teaching them various skills to help maintain their current weight for 8 weeks. After the 8 weeks were over, the women embarked on proven weight loss strategies such as increased physical activity and food journaling for another 20 weeks. The control group had the opposite order of their training. They first participated in 20 weeks of weight loss counseling, and then 8 weeks of weight maintenance training.

At the end of the 28-week programs, both groups of women lost on average 17 pounds. A year and no outside help later, the control group had regained on average 7 pounds while the pre-weight loss skill group had regained only 3 pounds. The lead author commented, “Losing a significant amount of weight requires a lot of focused attention to what you’re doing, and most people can’t keep up that intensity over the long term. For weight maintenance, we wanted something that would make the day-to-day experience positive while not requiring overwhelming amounts of effort.”

For this year’s New Year’s resolution, you might want to start in November, spending two months or so practicing small weight maintenance skills such as finding low-fat or low-calorie foods that can substitute for high-fat/high-calorie foods without making you feel deprived, occasionally eating and savoring small amounts of your favorite sinful foods, weighing yourself daily to see how your body weight naturally fluctuates, identifying a 5 pound range that encompasses normal fluctuations in body weight and activity, being more careful with your diet and exercise before you knowingly have a break such as a vacation coming up, or eating a little more if your weight is at the low end of your 5 pound range of normal. So before you head home for Thanksgiving turkey, practice eating healthy with some salads or veggies!

Krista Whalen is a PhD Student at Emory University Department of Epidemiology, who does research in nutrition and chronic disease. She also is a great lover of the zombie genre, and feels preparing for the zombie apocalypse is a great reason to get into better shape. 

Michaela Kiernan, Susan D. Brown, Danielle E. Schoffman, Katherine Lee, Abby C. King, C. Barr Taylor, Nina C. Schleicher, Michael G. Perri. Promoting Healthy Weight With “Stability Skills First”: A Randomized Trial..Journal of Consulting and Clinical Psychology, 2012;

Image: http://www.choosemyplate.gov/

Can We Stop Diabetes?

A

 lot of people in India are already affected by the condition diabetes. Many studies have shown that Indians are particularly prone to develop diabetes and its complications. Experts have warned that about 9% of our population will soon be affected by this condition. For a country with over a billion population, this forms a huge number. Isn't it important for us to look for solutions?  

A study by Ramachandran and others in India have shown some promising answers. The study tried to understand the benefit of different interventions in preventing diabetes. It was conducted among people aged between 35 to 55 years who have not become diabetic, but shown a relatively high level of sugar in their blood, a condition known as pre-diabetic stage. Among the 531 people who were included in the study by dividing them into four groups, the first group was given medicines to lower their blood glucose levels and the second group was helped though regular classes and counselling to change their lifestyles including adherence to a better healthy diet and consistent moderate daily physical activities. The third group of people received both medicine and help for lifestyle modification. The fourth group was not any intervention.

Then, what happened to them?

After three years of follow-up of all the four groups, the researchers calculated the number of people who moved from a pre-diabetic stage to diabetic condition. The maximum benefit of the interventions was shown by the group which received regular help for their lifestyle modification. Compared to the group which did not receive any intervention, the group which modified their lifestyles had shown 28.5% less chance of developing diabetes. Even the group which had received both medicines and guidance for lifestyle modification had slightly lesser benefit than the group which only modified lifestyles

Though the benefit of lifestyle modification in preventing diabetes has already been established in several populations across the world, this study has confirmed the beneficial effect in the Indian population.  Interestingly, the study also showed that even though there was no overall weight reduction in the group that was helped to change lifestyles, the intervention benefited in terms of reducing their potential to develop diabetes in the future.

What does this study implicate?

The increasing prevalence of diabetes in our population is explained at least partly by the changing lifestyle in recent years in relation to diet and physical activity. These life-style choices are fueled by the development model that we pursue. It is important that we reverse these trends to the extent possible to stop diabetes from crippling more and more people. The core of such a change should be at two levels. The first and foremost is a change at the level of individuals, families and communities who are to embrace healthier choices.  Equally important is the creation of a facilitative environment that helps individuals, families and communities to choose healthier lifestyle choices in relation to diet and physical activities. This requires a stronger political commitment to regulate unhealthy foods and invest in policies and programs that promote healthier habits.

It is always better to turn off the faucet than mopping up the floor when the sink overflows!  

Reference

Ramachandran A, Snehalatha C, Mary S, Mukesh B, Bhaskar AD, Vijay V; Indian Diabetes Prevention Programme (IDPP). The Indian Diabetes Prevention Programme shows that lifestyle modification and metformin prevent type 2 diabetes in Asian Indian subjects with impaired glucose tolerance (IDPP-1). Diabetologia. 2006 Feb;49(2):289-97. PMID: 16391903.