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LAKEWOOD, NJ (SEPTEMBER 12, 2008) – Sometimes it’s the smallest changes that offer us the biggest rewards. In fact, that is the concept behind America on the Move, a national nonprofit organization dedicated to helping individuals, families and communities make positive changes to improve their health and quality of life – in a gradual, small change approach.
In recognition of September as America on the Move Month, Kimball Medical Center is inviting area residents to join with millions of Americans nationwide in taking small steps toward better health.
“Incorporating more activity and healthy eating into your daily routine can lead to better health, more energy, and a longer, better quality of life,” says Cathy Heintz, a Registered Dietician, Certified Diabetes Educator and Chief Clinical Dietician at Kimball Medical Center. “In order to achieve or maintain a healthy weight, it's important to make healthy food choices and incorporate physical activity into our daily routine,” she says. Unfortunately, for many individuals today’s hectic lifestyles can make that seem like an overwhelming task.
The goal of the America on the Move program is to encourage individuals to make small realistic changes – like cutting a 100 calories a day from your diet or taking an additional 2,000 steps each day.
According to the American Dietetic Association, cutting 100 calories a day can mean the difference between weight loss and weight gain. The ADA states that making that one small change can halt what they term ‘weight creep,’ those nagging pounds that creep up on us over the years. At an average of two pounds annually, that could mean an additional 20 pounds in ten years!
In order to make that change, Heintz suggests using low-fat milk or fat-free creamer instead of whole milk in your coffee, cutting out one soda a day, or opting for a plain donut or bagel instead of a jelly donut to cut back on calories.
Increasing your activity level is another way to maintain your weight and improve your health. Unfortunately, again, for many individuals finding the time to exercise can seem impossible.
“We always try to promote incorporating exercise into our patients’ daily routine,” says Irene Spinelli, BSN, RNC, Manager of Kimball Medical Center’s Center for Healthy Living. “Adding a few extra steps every day is all it takes to gradually increase your activity level,” she adds. “Over time, those extra steps add up to better health overall,” she adds.
According to Spinelli, who is also a Certified Fitness Trainer, adding just 2,000 steps – the distance of approximately one mile – into your daily activities can help you maintain your current weight, adding more and you’re likely to shed a few pounds. “Sedentary people in this country generally move only 2,000 to 3,000 steps a day. Studies have shown that moving 6,000 steps a day significantly improves overall health, and 8,000 to 10,000 steps a day promotes weight loss,” she adds.
Spinelli suggests parking a little farther from your destination and walking the extra distance, taking the stairs instead of the elevator or escalator, and walking or biking in lieu of driving whenever possible as a means to increase your activity level. Both Spinelli and Heintz wear pedometers, which track their individual activity level and invite questions and discussion with their patients – whom they encourage to do the same.
“Wearing a pedometer allows you to monitor the average number of steps you take in a day, and then serves as a great motivator as you look for more and more creative ways to increase your activity level and the number of steps you take each day,” she adds.
In their roles as healthcare providers and educators, both Spinelli and Heintz regularly promote healthy eating – the importance of watching carbohydrates and calories, and the importance of exercise.
“We really believe in the concept of making small realistic health changes for the long term and fully promote America on the Move as part of our daily routine and teaching curriculum at the Center for Healthy Living,” adds Spinelli.
The Center for Healthy Living at Kimball Medical Center offers a myriad of educational, support and fitness programs to help people of all ages improve overall health and wellness – everything from diabetes education, arthritis support and free screenings to weekly yoga classes, self-defense programs and tai’chi!
This September as we celebrate America on the Move Month, find out more about the health and wellness programming, fitness classes and educational programs offered at Kimball Medical Center’s Center for Healthy Living, please call 1-888-SBHS-123.
CONTACT: Carrie Cristello
Director, Public Relations
732-923-6552
ccristello@sbhcs.com
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