Healthy, Fit & Fabulous: Spring Activities for Healthier Living

It’s been a long and stormy winter and snow has found its way to almost all of the 50 states. But, finally, spring is on its way. Daylight lasts longer, temperatures are getting warmer, and there’s more energy in the air. The start of a new season is a great time to renew weight-loss and fitness resolutions.

TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, shares the following tips for springing into a healthier, active, better-for-you lifestyle. Springtime chores and activities are great ways to burn calories and jumpstart activity.

Clean House

Housework, especially if done to fast music, gets the body moving and the home ship-shape, too. Undertake an old-fashioned spring-cleaning routine from top to bottom, and do it with intensity.

Stretch high and bend low, extend your arms, and move as much and as fast as possible. Wash the windows, scour the grout, clean the oven, declutter the closets, sweep out the garage, and more. You’ll not only feel a sense of accomplishment, but you’ll have burned some calories, stretched and toned muscles, as well as brightened up your indoor environment.

Walk It Off

From the inside, move outside. Springtime is a great time to get fit through a walking program. Even gym regulars find that engaging in a walk through the neighborhood or park in fresh air is invigorating. For those who have been sedentary, start slow and walk only as far as it feels comfortable. Build up walking time gradually.

Don’t forget to warm up before and cool down after to reduce stress on muscles. Wear walking shoes and dress in loose-fitting, comfortable clothing, appropriate for the weather. When walking after dark, wear bright colors or use reflective tape for motorists to see you.

Plant A Seed

As winter winds down, plan for a homegrown vegetable garden. Order seed catalogs and visit the local garden center to get inspired. Nothing tastes as good, or is better for you, as when it is fresh from the garden.

Large parcels of land aren’t needed. Utilize small containers to grow almost any vegetable or herb on a balcony or patio. Even a windowsill can accommodate a vegetable that is frequently harvested, such as herbs and lettuce, and tomatoes can be grown from the bottom of a hanging planter.

If natural sunlight is at a minimum, use grow lights, available from a garden center, which also is a great place to get advice on starting a garden.

If flowers are your thing, plan out new beds or recultivate old ones. You’ll be getting exercise and enhancing the aesthetics of your yard at the same time.

Here are common springtime activities and the amount of calories each burns if done for 30 minutes:

• Watering lawn or garden = 63 calories
• Fertilizing yard = 104 calories
• Mopping =1 46 calories
• Scrubbing floors = 159 calories
• Sweeping = 167 calories
• Weeding = 167 calories
• Planting seedlings = 188 calories
• Trimming shrubs by hand = 188 calories
• Laying sod = 209 calories
• Cleaning gutters = 209 calories
• Painting = 209 calories
• Mowing lawn (walk behind power mower) = 230 calories
• Gardening = 134 calories

Getting a fresh start with these springtime activities, coupled with a healthy eating plan, is a positive way to move weight-loss goals forward in 2010.

TOPS Club, Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss education and support organization, was founded more than 60 years ago to champion weight-loss support and success. Founded and headquartered in Milwaukee, Wis., TOPS promotes successful weight management with a philosophy that combines healthy eating, regular exercise, wellness education, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada, and several chapters in Europe.
Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call 800.932.8677 for more information.

Healthy, Fit & Fabulous: A Wake-Up Call Links Sleep, Obesity

Just in time for National Sleep Awareness Week, March 8-14, TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, explains the connection between obesity and sleep habits. According to TOPS, studies show a link between too few hours of sleep and increased body weight in both adults and children.

“Our society is an insomniac, underslept society, perhaps because of economic stress, chaotic lifestyles, or sedentary time spent with modern media, such as the Internet or cable TV,” Nicholas “Dr. Nick” Yphantides, M.D., M.P.H., medical spokesperson for TOPS, said. “Sleep is an afterthought to many of us.”

Dr. Nick points out that insomnia often leads to late-night eating binges, which are proven to be disruptive to the digestive cycle and result in weight gain. “Falling asleep with a full stomach means you are less likely to eat breakfast, which is an essential part of maintaining a healthy lifestyle,” he said. “Every study of successful long-term weight loss shows that the eating plan includes a healthy breakfast.”

While it’s not easy to break old habits, Dr. Nick notes that the more resistant people are to saying “lights out” the more they have to deal with the consequences the next day. For example, when fatigue sets in from late-night activity, there is less desire to engage in exercise the next day, an essential element of weight control.

Lack of sleep also affects the way the body processes and store food and alters hormones, which affect the appetite. “Physiologically, when a body is not rested, it kicks into survival mode,” he said. “Stress hormones are generated, resulting in less production of appetite-suppressing leptin. Instead, more ghrelin, which stimulates appetite, is generated.”

In addition, Dr. Nick notes, there is a suspected association with insulin, which has an impact on food going into storage in the body.

The importance of sleep cannot be overestimated. More than just resulting in fatigue and affecting daily activities, lack of sleep can impact the immune system, memory recall, hypertension, and other serious problems.

“I don’t believe everyone needs seven hours or another specific number, but I do believe in adequate sleep. It fits into the larger category of being responsive to what the body needs,” Dr. Nick said. “Part of the evidence of the restorative nature of sleep points out that when we are ill, we need more of it, and not less or the same.”

To improve your success for a restful night, consider the following:

• Aim to exercise at least twenty to thirty minutes each day and no later than three hours before bedtime.
• When tired enough to seek coffee and energy drinks, take a short, half-hour nap instead.
• Go to bed and get up at about the same time every day, even on weekends.
• Keep bedrooms cool, dark, quiet, and comfortable.  Consider a sound machine or small fan for white noise and an eye mask to block out light.
• Follow a relaxing bedtime routine, such as reading a book, engaging in light stretching, or taking a bath.

TOPS Club, Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss education and support organization, was founded more than 60 years ago to champion weight-loss support and success. Founded and headquartered in Milwaukee, Wis., TOPS promotes successful weight management with a philosophy that combines healthy eating, regular exercise, wellness education, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada, and several chapters in Europe.
Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call 800.932.8677 for more information.

Chill “Out” with Safe Outdoor Exercise

Exercising outdoors in cold weather offers the chance to burn calories in a winter wonderland. Whether the activity is skiing, skating, walking, snow shoeing or jogging, exercising in the chilly air can be invigorating and help keep one’s fitness momentum going all season long.

Amy Goldwater, M.S., educator, former bodybuilding champion, and physical fitness expert for TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, offers the following tips for exercising safely in cold climates. Exercisers should get a doctor’s permission before beginning any fitness program.

* Dress in layers. Ironically, many cold-weather exercisers dress too warmly. Exercise generates a considerable amount of heat. For best results, wear layers that can be removed and put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which “wicks” sweat away from the body. For a middle layer, add fleece for insulation. Top with a waterproof, breathable layer. Goldwater says, “A good rule of thumb for cold-weather exercise is to dress for a day 20 degrees warmer; this allows for the heat generated by exercising. Wind makes a cold day feel colder, so knowing the wind chill factor can help exercisers plan what to wear on breezy days.”

* Protect extremities. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. Buying exercise shoes a half-size larger than usual will allow for thick thermal socks or an extra pair of regular socks. Note that the body loses most of its heat through the head and neck, so insulate these areas with a hat or ski band.

* Warm up before a workout by walking and stretching; it’s well worth the time. In winter weather, muscles tighten and take longer to loosen than they do in warmer temperatures. Goldwater explains that warm muscles burn fat more readily than cold muscles and that muscle elasticity helps prevent injuries. A warm-up also helps improve the function of the nervous system and the heart. Goldwater’s guideline: “Warm up and cool down indoors in the winter.”

* Choose practical exercise gear. If it’s dark, wear reflective clothing. Choose footwear with enough traction to prevent falls. Wear a helmet for skiing, snowboarding, and snowmobiling. Protect eyes from snow and ice glare with dark glasses or goggles.

* Remember sunscreen. It’s as easy to get sunburned in winter as in summer — even more so if exercising in the snow or at high altitudes. Wear a sunscreen that has an SPF of at least 15. Use a lip balm that contains sunscreen.

* Drink plenty of fluids. Sip water or sports drinks before, during, and after a workout. Exercisers can become just as dehydrated in the cold as in the heat. Goldwater cautions exercisers to avoid drinking alcoholic beverages while exercising in the cold.  “Alcohol dehydrates and it’s important to stay well hydrated since people lose water through perspiration and breathing, even in bitter weather,” she notes.

* Know when to go inside. After generating a good sweat, a body becomes more susceptible to the cold, particularly in windy conditions. When finished exercising in cold weather, get back into a warm environment as soon as possible. Being wet and idle in freezing conditions increases the risk of hypothermia. Goldwater says, “Be alert to signs of hypothermia: shivering, drowsiness, disorientation, weakness, loss of coordination and concentration. Watch for frostbite, which is signaled by numbness, pallor, prickling, and itching of the extremities including fingers, toes, nose, and ears. Get inside immediately if signs of frostbite or hypothermia occur.”

* Use common sense to be safe. Goldwater recommends, “On very cold days, stay close to shelter, and don’t go out alone. Having an exercise buddy is always a good idea for safety — and encouragement!”

TOPS Club, Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss education and support organization, was founded more than 60 years ago to champion weight-loss support and success. Founded and headquartered in Milwaukee, Wis., TOPS promotes successful weight management with a philosophy that combines healthy eating, regular exercise, wellness education, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada, and several chapters in Europe.

Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call 800.932.8677 for more information.

Ten Tips to Build Physical Wellness

Physical wellness can be a launching pad to help you spring energetically into the warmer months. While it can be a year-round priority, Physical Wellness Month is celebrated in April, making pointers on physical activity especially timely.

According to TOPS Club, Inc. (Take Off Pounds Sensibly), physical wellness involves a healthy lifestyle that allows people to experience daily activities without undue fatigue or physical stress. TOPS emphasizes that, regardless of weight, everyone can benefit from movement and balanced nutrition. Rather than dictating one single approach to becoming physically active, TOPS encourages members to seek sound advice and provide support to each other to establish their own exercise program.

Many TOPS members from across the country rely on walking to become active. Because walking even a short distance is attainable for most, members can gain a feeling of accomplishment. John Gillespie, a TOPS member, speaks for many when he says, “I used to walk four to five blocks a day. Now I can do four to five miles a day.”_ John has lost 95 pounds.
Garnette Brunett, another TOPS member, says, “I started to really get into walking my dog. It was easy, and I saw results immediately.” She has lost 38 pounds.

Amy Goldwater, M.S., educator, former body-building champion, and physical fitness expert for TOPS, points out another benefit of physical activity: endorphins. Exercise puts necessary stress on your body, triggering endorphins.

“These are extremely important and can make you feel wonderful,” Goldwater says. “It’s the body’s natural exercise high that might also be referred to as ‘being in the zone’ or ‘having a second wind.’ The timing is individual. Endorphins will kick in sooner during a workout for some people and later for others.”

Goldwater offers ten tips to increase physical wellness:

• Start an activity slowly to increase the odds of sticking to it. Easy choices — such as taking the stairs instead of the elevator – can burn a few extra calories. To begin, Goldwater advises, take the elevator up and walk down.
• Make activity a daily routine. Set a time and keep a regular rhythm. Goldwater recommends exercising when personal energy is the highest. For instance, morning people should schedule their activity early in the day.
• Goldwater encourages people to vary their workouts, especially when lifting weights. She says it’s very important to let muscles recover by cross-training, which uses different muscle groups.
• She advises extending the length of time spent walking rather than increasing the speed of walking. Movement gets the heart pumping and oxygen flowing to the brain, which is the desirable body state to sustain. So remember: Longer is better than faster.
• Enjoy spring fever. Go outside to walk, jog, bike, roller-blade, garden, walk the dog, or play tennis.
• Breathe in fresh air by simply being outdoors. Goldwater points out that fresh air adds oxygen to the body and improves anyone’s energy level.
• Get enough sleep on a regular schedule. Goldwater says 7.5 hours is often recommended, with a standard sleeping and waking cycle.
• When walking, Goldwater advises, aim for an activity level between 6 and 8 on a scale of 1 to 10. If walkers can chat easily, they need to pick up some speed, but if they can’t talk at all because they’re out of breath, they need to slow down.
• Keep an achievement log of physical activity, listing miles, pace, and progress. Goldwater says meticulous recordkeeping might be overwhelming for some, but even a simple chart is useful.
• Reward accomplishments. Incentives along the way can add motivation to stick to a goal. Goldwater notes that any activity you do will get you on the road to becoming physically fit. You can even do chair aerobics. Also, she emphasizes, it’s never too late to start.

TOPS Club, Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss education and support organization, was founded more than 60 years ago to champion weight-loss support and success. Founded and headquartered in Milwaukee, Wis., TOPS promotes successful weight management with a philosophy that combines healthy eating, regular exercise, wellness education, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada, and several chapters in Europe.

Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call 800.932.8677 for more information.

Making New Year’s Resolutions and Managing Change

When 2008 turned to 2009, champagne corks popped, bubbly flowed and resolutions have been made. As usual, many New Year’s resolutions will involve goals for improved diet, exercise, and weight loss. Unfortunately, by the end of January, a multitude of the resolutions will lose their fizz as determination becomes flat.

We at TOPS Club, Inc. (Take Off Pounds Sensibly) share the following tips to help make New Year’s resolutions stick:

1. Make it nonnegotiable.

Committing to the effort “no matter what” is the first step. Vary when, where, and how if needed, but the effort itself must remain constant.

2. Set a plan.

Know what to accomplish and when. Some examples: walk 30 minutes a day by
noon, decrease sugar intake by the weekend, or go to the gym on Tuesday and Thursday.

3. Combat standard excuses and rationalizations.

Proactively silence the good intention vs. discipline debate. Each of us knows the individual excuses that come too easily. Don’t lose forward momentum in advance, be aware of, write down, and respond to excuses before they become an issue.

4. Use procrastination as an advantage.

People who procrastinate as a habit are forced into action by some external deadline. To prompt weight loss, focus on an external deadline, such as a wedding or reunion.

5. Schedule exercise.

Make an appointment on the calendar to exercise and keep it. Aim for exercising 30 minutes a day.

6. Monitor your behavior.

Monitoring can take the form of writing a food diary, counting the glasses of water sipped daily, calculating the number of calories burned while exercising, and so on. A written record is particularly helpful to check later, when a memory boost is needed.

7. Focus on the horizon.

Measure the progress made, which scientists call the horizon effect. It’s encouraging to see progress – motivation grows when the goal is in sight. Repeat winning techniques for more success.

8. Take it one choice and one day at a time.

Don’t worry about forever. Any change is more manageable and less overwhelming in smaller doses.

9. Find someone who is accomplishing weight loss and imitate them.

When it comes to eating right and exercising, observe and copy a successful person to see what they’re doing to get good results. If correct choices are duplicated, then results quite possibly can be duplicated, too.

10. React kindly to mistakes.

Everyone makes mistakes. When that happens, avoid falling into the traps of shame and guilt.

TOPS Club, Inc., the nation’s oldest nonprofit weight-loss education and support organization, is celebrating 60 years of weight-loss support and success in 2008. Founded and headquartered in Milwaukee, Wis., TOPS promotes successful weight management with a philosophy of healthy eating, regular exercise, wellness education and support from others at weekly chapter meetings. Visitors are welcome to attend their first TOPS meeting free of charge. www.tops.org; 800.932.8677 for more information.