New Physical Activity Guidelines

In October, the U.S. Health and Human Services published new physical activity guidelines recommending:
· Two and a half hours each week of moderate-intensity aerobic activity, (where you can talk but not sing easily), such as brisk walking or,
· An hour and 15 minutes each week of vigorous-intensity aerobic activity such as jogging or running (where can say a few words only before needing to take a breath). In addition, all adults should include muscle strengthening activities that work all the major muscle groups on two or more days per week.

Key guidelines by group are:

Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope,
running and skipping, are recommended three days a week.

Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill. Aerobic activity should be performed in episodes of at least 10 minutes. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, or yoga at least two days a week.

Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity after checking with their health care provider first. If they are at risk of falling, they should also do exercises that maintain or improve balance.

Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.

Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and
15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.

For more information about the "Physical Activity Guidelines for Americans," visit www.hhs.gov or www.health.gov/paguidelines

What’s Eating You? It Could Be GERD

Recently, I have had two family members and a coworker describe their newly diagnosed GERD, which stands for Gastroesophageal reflux disease. Studies show 60 million Americans have experienced occasional heartburn, where acid from the stomach flows backward up into the esophagus, the tube that connects your mouth to your stomach. Symptoms include burning behind the breastbone, that moves up toward the neck and throat, a bitter or sour taste of the acid in the back of the throat that last several hours and often worsen after eating food. However, 15 million Americans experience GERD, which is frequent heartburn (two or more times a week), possibly food sticking in the throat, vomiting up blood or weight loss. Sometimes there may be no heartburn, but asthma symptoms, or a dry frequent cough and/or laryngitis. The main problem is the valve like muscle between the esophagus and stomach, the lower esophageal sphincter (LES), opens spontaneously or does not close properly and stomach contents rise up into the esophagus. Obesity and pregnancy can contribute to GERD due to excess weight putting pressure on the LES.
Chronic GERD left untreated can cause serious complications:
· Bleeding or ulcers from stomach acid that burns the esophagus lining
· Difficulty swallowing from narrowing of the esophagus
· Barrett’s esophagus- the esophageal lining cells take on an abnormal shape and color (may lead to cancer)
· Esophageal cancer, which is often fatal
· Pulmonary fibrosis-severe lung damage
· Asthma– worsens

Prevention & Treatment
If you or a loved one have heartburn two or more times per week, or any of the other symptoms, see a doctor. Medications can successfully manage GERD. Other ways to help manage or prevent GERD:
· Don’t smoke

· Lose weight if overweight
· Don’t lie down 2 hours after eating
· Raise the head of your bed 6 inches

Avoid or Limit These Foods:
· Citrus fruits and drinks, chocolate
· Drinks with caffeine (e.g. cola, Mt. Dew, coffee, tea, energy drinks) or alcohol
· Fried or high fat food
· Tomato sauces like spaghetti sauce, salsa, chili,
pizza and mint, garlic or onion, spicy foods

Thankfully, my family members were successfully treated, but since they were not treated early, they had more severe complications. If you or a loved one have frequent heartburn or any of these symptoms, don’t wait, see your health care provider.

Sources: http://www.acg.gi.org/patients/gerd/word.asp
NIH Publication No. 07–0882, May 2007