Most in isles skimp on exercise and nutrition

Posted on: Wednesday, March 19, 2008

FOR MORE TIPS
For more tips on getting fit, quitting smoking and healthy eating, go to www.healthyhawaii.com

START WALKING
The state Department of Health's recommendations on starting a walking program to get fit:
How far and how fast you walk is not an issue in the beginning. Recommendations:
• Walk 10+ minutes 5+ days a week.
• Walk briskly, and with a purpose.
• Work your way up to 30+ minutes 5+ days a week.
Walking can be done:
• With one piece of equipment: good walking shoes.
• To music, to nature or to conversation.
• In groups or alone. You can decide each day which suits you.
Fitness level does not matter. Simply get off the couch.
Begin with the end in mind. Good health and happiness will result from placing one foot in front of the other on a regular basis.
Enlisting support has been shown to drastically increase your chances of success. Talk about the fact that you're walking. Others will ask how it's going, which keeps you motivated.
Don't let the weather stop you. Find favorite walking routes for both sunny and rainy weather.
Sign up for a walking event like a 5K walk. Just remember you don't need to walk a marathon to be healthy.
Join a walking club. Commit to at least one group workout a week.
Plan a walking or hiking vacation (and get in shape for it).
Make walking a part of your routine. Walk to work, walk during breaks, take the stairs, walk the kids to school, etc.

The first comprehensive report on Hawai'i's nutrition and physical activity covers more than a hundred pages with statistics and charts but can be summarized simply:
Most children and adults need to get more exercise every day. And everyone can benefit from increasing the amount of fruits and vegetables they eat each day.
"The changes don't have to be dramatic," Lt. Gov. James "Duke" Aiona said yesterday at the state Capitol in releasing the report. "One more fruit and vegetable improves health. ... Eliminate one cookie, one chocolate candy and one soda" per day.
And exercise can come easily, too, Aiona said. Adults can break down their 30 minutes of recommended daily exercise into three separate, simple activities like walking up the stairs at work.
"It can be as easy as flying a kite, walking the dog or walking down the street to buy a newspaper," Aiona said.
Most of the data in the Hawaii Physical Activity and Nutrition Surveillance Report 2008 has been reported before and covers information for 2005:
One in five people in Hawai'i were considered obese.
In 2005, 2,900 people in Hawai'i died of heart disease.
Most middle and high school students did not meet the daily recommendations for physical activity. And almost half of adults were not physically active enough.
An estimated $140 million in inpatient hospital charges related to heart disease, stroke and diabetes could have been prevented in 2005 if more adults were regularly physically active.
"We know that walking for at least 30 minutes per day can lower risks of obesity, heart disease and stroke and some cancers," said Dr. Chiyome Fukino, director of the state Department of Health. "This report will be our guide to improving physical activity and nutrition in our community."
Some 750 copies were published at a cost of $12,345 from Hawai'i's tobacco settlement funds. The report also is available at www.healthyhawaii.com; click on the link "Pan plan."