Ka Wai Ola - Office of Hawaiian Affairs, Volume 23, Number 2, 1 February 2006 — Keeping that weight resolution [ARTICLE+ILLUSTRATION]

Keeping that weight resolution

January is the month when Americans typically resolve to improve their lives. Usually, New Year resolutions include pledges to save or make more money, or to elean up the garage, the extra bedroom or the desktop. Did you notice a change this year? I did. There were many television shows, and newspaper and magazine articles in Ianuary that dealt with being overweight or

losing weight. Yes, many

Americans, in January 2006, focused resolutions on reducing waistlines and "dropping weight." That is probably because so many American adults and children are far too heavy. Health professionals agree that maintaining a nearly ideal body weight is an important, health-saving goal for everyone. They know that a 10-pound weight loss ean greatly improve most chronic health conditions, such as high blood pressure, diabetes, heart conditions and high blood cholesterol. Carrying less body weight ean reduce arthritic pain in the hips, knees,

ankles and foot

joints. Asthma and breathing problems improve with weight loss, as well. Other less-notice-able conditions get better too, like sleeping better, breathing better, feeling better and moving more easily. Everyone who has successfully lost weight ean list multiple improvements in feelings and attitudes. If you pledged to lose weight in 2006, the first step is to eheek with your doctor. This is especially important if you are taking prescribed medications. Adding physical activity to your daily routine is the second step. Weight loss and increased exercise will change your need for medications. Doctors ean advise you about dietary changes and basic exercises that are best for you. Ask your doctor for guidelines. You ean assess your own need to lose weight. You ean measure your waistline and compare with standards for waistlines, you ean stand on a scale and compare your weight with standards

for weight and height, or you ean determine whether you are within five or 10 pounds of your high-school weight. Personally, I respond best to checking the fit of a favorite dress or pair of slacks that fit a eouple of years ago. That image in the mirror ean be reassuring or devastating. Try it. If your reaction is negative, then it is time to commit to trimming down and getting healthy. A healthier you will be a greater asset to your loved ones. And just think of the dollars that will be saved from buying fewer medications! The third step toward weight loss is scheduling exercise and improving food choices. Weight loss occurs when fewer calories are eaten or when exercise is done to burn off calories stored as body fat. Weight loss occurs fastest and healthiest when both exercise and a lower calorie intake are combined. Here are some helpful pointers to help set your new path toward improved health:

• Set a daily routine that increases physical activity. Walk up and down stairs at work. Park a distance away from any destination and walk a little. Also, schedule an exercise walk every day, starting with a 15- to 20minute walk. Slowly increase your walking time to about an hour, three or four times a week. • Make food choices that are lower in sugar and fats. Cut out juices and sodas, and drink eight to 10 cups of water daily. Cut out fried foods. Use low-fat salad dressings and other lowfat choices. After three years of age, children should drink milk with a reduced fat content. • Eat fresh fruit or vegetables for snacks. Avoid fatty chips, crackers, nuts and baked goods. Colorful vegetables and fruit at meahime will also increase vitamins, minerals and other natural nutrients in fresh foods. Let's all commit to heeoming healthier, happier and more physically fit in 2006. ^

OLAKINO • Y0UR HEALĪH —

By Claire Ku'uleilani Hughes, Dr. PH„ R.D.

M ^\% of all Native Hawaiians qualify as overweight, 28% higher than in the \M W overall state population. 4% of Native Hawaiians in Hawai'i qualify ^ M as obese, 51% higher than the overall \#^fcstate population. ^ M % of Honolulu residents admit to no I exercise in past 30 days Honolulu has the most basketball courts per capita in the U.S., and the second-most tennis courts. lnformation on exercise and fitness programs are available at all five Native Hawaiian Health Care Systems throughout Hawai'i. To find the location nearest you, eall (808) 597-6550.

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