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Walk for Weight Loss

According to the Centers for Disease Control (CDC), more than 120 million Americans — 64 percent of the U.S. population — is overweight. Nearly a third of this group is classified as "obese," meaning they have a body mass index (BMI) of over 30 kilograms per meter squared (an adult who is 6 feet tall and 250 pounds would have a BMI of 34).

Almost one in four adults over the age of 51 is considered obese. The condition can have a profound affect on quality of life, making it difficult to walk distances, go shopping or attend social events. Obese older adults are more likely to have problems with activities of daily living (ADLs), such as eating, bathing and dressing. As a result, they are more likely to be classified as disabled or severely disabled.

The International Longevity Center-USA (ILC), says obesity also contributes to cardiovascular disease, diabetes, hypertension, sleep apnea and arthritis. Approximately 300,000 deaths each year are attributed to obesity and it's estimated that nearly 10 percent of U.S. health care expenditures are related to the condition. In 2001, it cost Americans $123 billion.

In a recent article for ILC, renowned geriatrician Robert N. Butler, M.D. (with Judith Estrine and James Nyberg) noted that one of the leading causes of obesity is lack of exercise. He cited a Mayo Clinic report saying that 30 to 60 minutes of walking each day "could help people attain the fitness level associated with a longer, healthier life."

Studies in both the U. S. and Japan indicate that the average person should take 10,000 steps per day, which is roughly the equivalent of 5 miles and a strenuous 30-minute workout. The activity can burn between 300 and 500 calories a day and, according to Butler, "is a reasonable goal to control weight and maintain aerobic fitness." It can decrease cardiovascular disease and hypertension, enhance cognitive abilities and improve sleep.

Butler has several suggestions for taking those 10,000 steps: climbing stairs instead of using elevators or escalators; deliberately parking far away from store entrances; walking to stores instead of driving; organizing informal walking groups with friends; and buying a treadmill.

He also suggests purchasing a "pedometer," such as the ILC Step Counter. It's an invaluable tool, he said, because it not only helps you measure your "steps per day," but also motivates you to maintain your level of activity. The ILC Step Counter is recommended by Good Housekeeping and has been featured in the magazine. For more information, visit the ILC web site.

Mom was Right

"Eat your fruits and vegetables!" That's what lots of moms say. And they're right. According to the American Cancer Society, most contain important vitamins, minerals and fiber. They can be a healthy snack and help decrease your risk of many cancers.

Unfortunately, many people are put off by recommendations for multiple servings a day. If they realized the actual size of each serving, however, they might be less intimidated. Here's a sampling of official serving sizes: 1/2 cup fruit; 3/4 cup 100 percent fruit juice; 1/2 cup cooked vegetables; 1 cup leafy vegetable.

Want some other facts on other official serving sizes? Well, 1 slice of bread counts as a serving. So does an ounce of dry cereal. And 1/2 cup cooked cereal, rice or pasta equals a serving too. With serving sizes this small and manageable, you'll get all your daily nutrients in no time!

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