Get Fit and Be Active Your Way: Popular New Year's Resolutions

Be Active Your Way
A Guide for Adults

•Wondering about how much activity you need each week?
•Want to get physically active but not sure where to begin?
•Already started a program and would like tips on how to keep it up or step it up?

Written for men and women ages 18 to 64, this booklet is based on the 2008 Physical Activity Guidelines for Americans released by the U.S. Department of Health and Human Services. When reading, you'll want to pay special attention to the Advice to Follow boxes in this booklet. They offer you a quick snapshot of the latest information from these new guidelines.

Share this booklet with your family and friends so you can be active together!

What is physical activity?
Did you know?

•Some activity is better than none.
•The more you do, the greater the health benefits and the better you’ll feel.
Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples.

To get the health benefits of physical activity, include activities that make you breathe harder and make your heart and blood vessels healthier. These aerobic activities include things like brisk walking, running, dancing, swimming, and playing basketball. Also include strengthening activities to make your muscles stronger, like push-ups and lifting weights.

The good news?
People of all types, shapes, sizes, and abilities can benefit from being physically active. If you have a disability, choose activities in this booklet that work for you. Talk with your health care team about the amount and types of activities that are right for your ability or condition.

Making Physical Activity a Part of Your Life

Doing More
"I started taking a 45-minute water aerobics class with a group of women from church. It's really a lot of fun, and I am getting in shape. I started out going 2 days a week, and now my goal is to make it to all 3 classes a week."
Congratulations! You are doing some regular physical activity each week and are ready to do more. You may be feeling the benefits of getting active, such as having fun with friends, sleeping better, and getting toned. Are you looking for ways to do more activities at a moderate level?

Here are 2 examples for adding more activity
1.You can do more by being active longer each time. Walking for 30 minutes, 3 times a week? Go longer—walk for 50 minutes, 3 times a week.
2.You can do more, by being active more often. Are you biking lightly 3 days a week for 25 minutes each time? Increase the number of days you bike. Work up to riding 6 days a week for 25 minutes each time.
Tip: If you have not been this active in the past, work your way up. In time, replace some moderate activities with vigorous activities that take more effort. These are explained in detail in Part 3. Counselor Continuig Education
Activities for stronger muscles and bones
Advice to follow:
Adults should do activities to strengthen muscles and bones at least 2 days a week.
Choose activities that work all the different parts of the body—your legs, hips, back, chest, stomach, shoulders, and arms. Exercises for each muscle group should be repeated 8 to 12 times per session.

Try some of these activities a couple of days a week:
•Heavy gardening (digging, shoveling)
•Lifting weights
•Push-ups on the floor or against the wall
•Sit-ups
•Working with resistance bands (long, wide rubber strips that stretch)
Tip: Some people like resistance bands because they find them easy to use and put away when they are done. Others prefer weights; you can use common grocery items, such as bags of rice, vegetable or soup cans, or bottled water.

For best success
•Team up with a friend. It will keep you motivated and be more fun.
•Pick activities that you like to do.
•Track your time and progress. It helps you stay on course. Fill in these forms to help set your activity goals. Before you know it, you'll be able to do at least 2 hours and 30 minutes of activities at a moderate level each week.
•Add in more strength-building activities over time. For example, you can do sit-ups or push-ups.

Shaping up
"My son and I play in a baseball league twice a week. On the days we play, I sleep much better at night. This makes me want to do more on other days. My son wants to lift weights together, and so we got some weights and work out in the basement."

Planning your activity for the week
Physical activity experts say that spreading aerobic activity out over at least 3 days a week is best. Also, do each activity for at least 10 minutes at a time. There are many ways to fit in 2 hours and 30 minutes a week. For example, you can do 30 minutes of aerobic activity each day, for 5 days.

On the other 2 days, do activities to keep your muscles strong. Find ways that work well for you.

Want to learn more about how to add physical activity to your life?
•Join a fitness group.
•Talk to your health care provider about good activities to try.
•Speak to the worksite wellness coordinator at your job.
•Visit www.healthfinder.gov and type "activity" in the search box.

Managing Stress: Popular New Year's Resultions

Manage Stress

The Basics
Preventing and managing stress can help lower your risk of serious health problems like heart disease, high blood pressure, and depression. You can prevent or lessen stress by:

Planning ahead
Preparing for stressful events
Some stress is hard to avoid. You can find ways to manage stress by:

Noticing when you feel stressed
Taking time to relax
Getting active and eating healthy
Talking to friends and family
What are the signs of stress?
When people are under stress, they may feel:

Worried
Irritable
Depressed
Unable to focus
Stress also affects the body. Physical signs of stress include:

Headaches
Back pain
Problems sleeping
Upset stomach
Weight gain or loss
Tense muscles
Frequent or more serious colds
Use this tool to better understand your stress (http://www.mentalhealthamerica.net/llw/stressquiz.html).

What causes stress?
Stress is often caused by some type of change. Even positive changes, like marriage or a job promotion, can be stressful. Stress can be short-term or long‑term. LPC Continuing Education
Common causes of short-term stress:


Too much to do and not much time
Lots of little problems in the same day (like a traffic jam or running late)
Getting lost
Having an argument

Common causes of longer-term stress:


Divorce or problems in a marriage
Death of a loved one
Illness
Caring for someone who is sick
Problems at work
Money problems

What are the benefits of managing stress?
Managing stress can help you:

Sleep better
Control your weight
Get sick less often and heal faster
Lessen neck and back pain
Be in a better mood
Get along better with family and friends
Take Action!
Being prepared and in control of your situation will help you feel less stress. Follow these 9 tips for preventing and managing stress.

1. Plan your time.
Think ahead about how you are going to use your time. Write a to-do list and decide which tasks are the most important. Be realistic about how long each thing will take.

2. Prepare yourself.
Prepare ahead of time for stressful events like a job interview or a hard conversation with a loved one.

Picture the event in your mind.
Stay positive.
Imagine what the room will look like and what you will say.
Have a back-up plan.
3. Relax with deep breathing.
Find out how easy it is to use deep breathing to relax (http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm#deep).

4. Relax your muscles.
Stress causes tension in your muscles. Try stretching or taking a hot shower to help you relax. Check out these stretches you can do at your desk (http://dohs.ors.od.nih.gov/ergo_computers.htm#muscular).

5. Get active.
Physical activity can help prevent and manage stress. It can also help relax your muscles and improve your mood.

Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking fast or biking.
Be sure to exercise for at least 10 minutes at a time.
Do strengthening activities (like sit-ups or lifting weights) at least 2 days a week.
6. Eat healthy.
Give your body plenty of energy by eating fruits, vegetables, and protein.

7. Drink alcohol only in moderation.
Don’t use alcohol and drugs to manage your stress. If you choose to drink, drink only in moderation. This means no more than 1 drink a day for women or 2 drinks a day for men.

8. Talk to friends and family.
Tell your friends and family if you are feeling stressed. They may be able to help.

9. Get help if you need it.
Stress is a normal part of life. But if your stress doesn’t go away or keeps getting worse, you may need help. Over time, stress can lead to serious problems like depression, post-traumatic stress disorder (PTSD), or anxiety.

If you are feeling down or hopeless, talk to a doctor about depression.
If you are feeling anxious, find out how to get help for anxiety (http://www.nimh.nih.gov/health/publications/anxiety-disorders/how-to-get-help-for-anxiety-disorders.shtml).
A mental health professional (like a psychologist or social worker) can help treat these conditions with talk therapy (called psychotherapy) or medicines.

Lots of people need help dealing with stress – it’s nothing to be ashamed of!



Learn more about how you can keep your heart healthy.

Start Today: Small Steps
Find out how positive thinking can lower your stress (http://www.mayoclinic.com/health/positive-thinking/SR00009/METHOD=print).
Test your stress smarts (http://www.apa.org/helpcenter/stress-smarts.aspx).
Check out these tips for dealing with stress (http://familydoctor.org/online/famdocen/home/common/mentalhealth/stress/167.printerview.html).
You May Also Be Interested In
Content last updated on: December 20, 2010


National Health Information Center
P.O. Box 1133, Washington, DC 20013-1133
healthfinder@nhic.org

Popular New Year's Resolutions

Popular New Year's Resolutions
Check out some New Year's resolutions that are popular year after year.

•Drink Less Alcohol
•Get a Better Education
•Get a Better Job
•Get Fit
•Lose Weight
•Manage Debt
•Manage Stress
•Quit Smoking Now
•Save Money
•Take a Trip
•Volunteer to Help Others


Drink Less AlcoholSmall changes can make a big difference in reducing your chances of having alcohol-related problems. Here are some strategies to try. Check off some to try the first week, and add some others the next. MFT Continuing Education

Keeping Track
Keep track of how much you drink. Find a way that works for you, such as a 3x5” card in your wallet, check marks on a kitchen calendar, or a personal digital assistant. If you make note of each drink before you drink it, this will help you slow down when needed.

Counting and Measuring
Know the standard drink sizes so you can count your drinks accurately (see back page). One standard drink is 12 ounces of regular beer, 8 to 9 ounces of malt liquor, 5 ounces of table wine, or 1.5 ounces of 80–proof spirits. Measure drinks at home. Away from home, especially with mixed drinks, it can be hard to keep track and at times you may be getting more alcohol than you think. With wine, you may need to ask the host or server not to “top off” a partially filled glass.

Setting Goals
Decide how many days a week you want to drink and how many drinks you’ll have on those days. It’s a good idea to have some days when you don’t drink. Drinking within the limits below reduces the chances of having an alcohol use disorder and related health problems.


For healthy men up to age 65 —
•no more than 4 drinks in a day AND
•no more than 14 drinks in a week.
For healthy women (and healthy men over age 65) —
•no more than 3 drinks in a day AND
•no more than 7 drinks in a week.
Depending on your health status, your doctor may advise you to drink less or abstain.

Pacing and Spacing
When you do drink, pace yourself. Sip slowly. Have no more than one drink with alcohol per hour. Alternate “drink spacers” — non-alcoholic drinks such as water, soda, or juice — with drinks containing alcohol.

Including Food
Don’t drink on an empty stomach — have some food so the alcohol will be absorbed more slowly into your system.

Avoiding “Triggers”
What triggers your urge to drink? If certain people or places make you drink even when you don’t want to, try to avoid them. If certain activities, times of day, or feelings trigger the urge, plan what you’ll do instead of drinking. If drinking at home is a problem, keep little or no alcohol there.

Planning to Handle Urges
When an urge hits, consider these options: Remind yourself of your reasons for changing. Or talk it through with someone you trust. Or get involved with a healthy, distracting activity. Or “urge surf ”— instead of fighting the feeling, accept it and ride it out, knowing that it will soon crest like a wave and pass.

Knowing Your “No”
You’re likely to be offered a drink at times when you don’t want one. Have a polite, convincing “no, thanks” ready. The faster you can say no to these offers, the less likely you are to give in. If you hesitate, it allows time to think of excuses to go along.


Additional Tips for Quitting

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If you want to quit drinking altogether, the last three strategies can help. In addition, you may wish to ask for support from people who might be willing to help, such as a spouse or non-drinking friends. Joining Alcoholics Anonymous or another mutual support group is a way to acquire a network of friends who have found ways to live without alcohol. If you’re dependent on alcohol and decide to stop drinking completely, don’t go it alone. Sudden withdrawal from heavy drinking can cause dangerous side effects such as seizures. See a doctor to plan a safe recovery.



What’s a Standard Drink
In the United States, a standard drink is any drink that contains about 14 grams of pure alcohol (about 0.6 fluid ounces or 1.2 tablespoons). Below are U.S. standard drink equivalents. These are approximate, since different brands and types of beverages vary in their actual alcohol content.

beer or cooler
malt liquor
table wine
80-proof spirits
gin, vodka, whisky, etc.


˜ 5% alcohol:
12 oz.
˜ 7% alcohol:
8.5 oz.
˜ 12% alcohol:
5 oz.
˜ 40% alcohol:
1.5 oz.


Many people don’t know what counts as a standard drink and so don’t realize how many standard drinks are in the containers in which these drinks are often sold. Some examples:

For beer, the approximate number of standard drinks in
•12 oz. = 1
•22 oz. = 2
•16 oz. = 1.3
•40 oz. = 3.3
For malt liquor, the approximate number of standard drinks in
•12 oz. = 1.5
•22 oz. = 2.5
•16 oz. = 2
•40 oz. = 4.5
For table wine, the approximate number of standard drinks in
•a standard 750-mL (25-oz.) bottle = 5
For 80-proof spirits, or “hard liquor,” the approximate number of standard drinks in
•a mixed drink = 1 or more*
•a fifth (25 oz.) = 17
•a pint (16 oz.) = 11
•1.75 L (59 oz.) = 39
*Note: It can be difficult to estimate the number of standard drinks in a single mixed drink made with hard liquor. Depending on factors such as the type of spirits and the recipe, a mixed drink can contain from one to three or more standard drinks.


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Excerpted from NIH Publication No. 07–3769
Reprinted September 2008

FAA Certifies Santa’s NextGen-Equipped Sleigh for Christmas Eve

Press Release – FAA Certifies Santa’s NextGen-Equipped Sleigh for Christmas Eve
PrintEmailFor Immediate Release
December 20, 2010
Contact: FAA Press Office
Phone: 202-267-3883


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WASHINGTON – Federal Aviation Administration (FAA) safety inspectors at the North Pole certified Santa One, the reindeer-powered sleigh piloted by Santa Claus, for its Christmas Eve round-the-world delivery mission.

Santa One, led by Rudolph the Red-Nosed Reindeer, is outfitted with new satellite-based NextGen technology, which will allow Santa to deliver more toys to more children with improved safety and efficiency.

“Children around the world will get their gifts on time, regardless of the weather, thanks to NextGen,” said U.S. Transportation Secretary Ray LaHood. “We’re proud to say NextGen is bringing Santa Claus to town.”

Rudolph’s red nose has been outfitted with avionics that will broadcast Santa One’s position via satellites to air traffic controllers around the world with improved accuracy, integrity and reliability.

“Santa’s cockpit display will help improve his situational awareness by showing him and his reindeer flight crew their precise location in relation to other aircraft, bad weather and terrain,” said FAA Administrator Randy Babbitt. “NextGen will help make this an extra-safe Christmas Eve.”

The sleigh’s onboard systems have been upgraded with state-of-the-art, NextGen technology that will allow Santa One to maintain cruising altitude for as long as possible before making a continuous descent into cities and towns around the world. While maneuvering on rooftops, an advanced, onboard runway safety system will help reduce the risk of incursions between the sleigh and chimneys.

Santa’s reindeer-powered sleigh is already energy-efficient, but the NextGen technologies will further reduce Santa One’s carbon hoofprint. The shorter, faster routings means that Rudolph and the other reindeer will consume less hay, resulting in fewer greenhouse gases.

Unlike any other pilot, Santa has special permission from the FAA to fly thousands of domestic and international short-haul and long-range flights in one night. In keeping with the FAA's science-based proposal to give pilots more rest, Santa will arrange his flight plan based on his circadian rhythm. Mrs. Claus also assured FAA safety inspectors that she’ll make sure he gets plenty of rest before the flight on Christmas Eve.

Follow Santa’s progress on Christmas Eve at the NORAD Tracks Santa website: www.noradsanta.org

See how NextGen is going to improve the safety and efficiency of Santa’s rooftop descents: http://www.faa.gov/go/santa

LPC Continuing Education

Holiday Hints

The holiday season is a time for visiting and reconnecting with family, friends and neighbors. Sometimes this season can be sad or stressful for those caring for a loved one with Alzheimer’s disease. These hints are our gift in wishing you an enjoyable holiday season.

•Holidays can be meaningful, enriching times for both the person with AD and family. Maintaining (or adapting) old family rituals and traditions helps all family members feel a sense of belonging and family identity. For a person with AD, this link with a familiar past is reassuring and builds self-esteem, i.e. “Look at the beautiful family I created!”

•Set your own limits early, and be clear about them with others. You do not have to live up to the expectations of friends or relatives. Your situation is different now.

•Encourage family and friends to visit EVEN IF IT IS PAINFUL FOR THEM. Keep the number of persons visiting at one time to a minimum, or try a few people visiting quietly with the person with AD in a separate room. Most people with AD can pull it together for brief periods, if they have adequate private rest in between.

•Try some simple holiday preparation with the person with AD several days ahead. Just observing your preparations will familiarize him/her with the upcoming festivities; if they participate with you, they experience the pleasure of helping and giving as well as the fun of anticipation and reminiscing.

•Prepare potential quiet distractions (a family photo album or a simple repetitive chore like cracking nuts) to use if the person with AD becomes upset or over-stimulated.

•Try to avoid situations that further confuse or frustrate many people with AD:

◦crowds of people who expect the person with AD to remember them
◦noise, loud conversations or loud music
◦strange or different surroundings
◦changes in light intensity – too bright or too dark
◦over-indulgence in rich or special food or drink (especially alcohol)
◦change in regular routine and sleep patterns

•Try scheduling activities, especially some outdoor exercise, early in the day to avoid the fatigue from added activity at the end of a long day. Familiar holiday music, story-telling, singing or church services (even on TV) may be especially enjoyable.

•If you receive invitations to holiday celebrations which the person with AD cannot attend, GO YOURSELF. Enjoy the chance to be with friends and family who love you and enjoy your company, with or without your relative.

Preparing the Guests

1.Explain as clearly as possible what has happened to the person with AD. Give examples of the unusual behaviors that may take place: incontinence, eating food with fingers, wandering, hallucinations.

2.Explain that it may not be appropriate behavior but the person with AD has a memory loss and does not remember what is expected and acceptable.

3.Remind the visitor through phone calls or letters to be understanding and not to shun the person with AD.

4.If this is the first visit since the person with AD became severely impaired, tell the visitor the visit may be painful. The memory-impaired person may not remember the guest’s name or relationship.

5.Explain that memory loss is the result of the disease and it is not intentional.

6.Stress with the guests that what is important is the meaningfulness of the moment spent together and not what the person remembers.

Preparing the Memory-Impaired Person

1.Begin showing a picture of the guest to the person with AD a week before the arrival.

2.Spend more time each day explaining who the visitor is while showing the picture.

3.Arrange a phone call for the person with AD and the visitor. The conversation may help both. The call gives the visitor an idea what to expect and gives the memory-impaired person an opportunity to familiarize him/herself with the visitor.

4.Keep the memory-impaired person’s routine as close to normal as possible.

5.During the hustle and bustle of the holiday season, guard against fatigue and find time for adequate rest.

For more information see: Holiday Visiting Tips, A Message from the Faith Community and Friends of Alzheimer’s Families (PDF, 381KB), prepared by the Duke University Aging Center Family Support Program and the Education Core, Bryan Alzheimer’s Disease Research Center, Duke University Medical Center

For more information about Alzheimer’s Disease, contact:
The Alzheimer’s Disease Education and Referral (ADEAR) Center:
1-800-438-4380
www.nia.nih.gov/Alzheimers
e-mail: adear@nia.nih.gov

A Service of the National Institute on Aging, part of the National Institutes of Health
U.S. Department of Health and Human Services

MFT Continuing Education

A Flu Vaccine that Lasts

NIH Scientists Consider Prospects for a Universal Influenza Vaccine

WHAT:
The costly, time-consuming process of making, distributing and administering millions of seasonal flu vaccines would become obsolete if researchers could design a vaccine that confers decades-long protection from any flu virus strain. Making such a universal influenza vaccine is feasible but licensing it may require innovation on several fronts, including finding new ways to evaluate the efficacy of vaccine candidates in clinical trials, conclude scientists from the National Institute of Allergy and Infectious Diseases (NIAID), part of the National Institutes of Health.

In a Nature Medicine commentary, authors Anthony S. Fauci, M.D., NIAID director, and Gary J. Nabel, M.D., Ph.D., director of the NIAID Vaccine Research Center, contrast the envisioned universal influenza vaccine with today’s seasonal influenza vaccines. Current seasonal flu vaccines prompt immune responses that mimic those made following natural exposure to the flu virus. Both exposure and vaccination elicit antibodies directed at the roundish head portion of a lollypop-shaped flu protein called hemagglutinin (HA). But the composition of HA’s head changes from year to year, gradually becoming unrecognizable to previously made antibodies. Thus, vaccination—which induces antibodies tailored to that year’s HA head region—must be repeated annually to maintain immunity to the virus.

A universal flu vaccine would have to elicit a type of immune response that rarely occurs naturally, note Drs. Fauci and Nabel. A detailed understanding of flu virus structure may make such a vaccine possible, they add. For example, scientists have identified a region of HA’s stem that is shared among diverse strains, and a research group at NIAID’s Vaccine Research Center recently created influenza vaccines that elicit antibodies aimed at this shared region, rather than at the quick-changing head. Animals that received the experimental vaccines were protected from a diverse array of flu virus strains.

In essence, say the authors, thanks to the growing body of knowledge about flu viruses and their interactions with the cells of humans and animals they infect, it may one day be possible to make a universal flu vaccine that improves on nature. They also outline how such a vaccine might proceed through stages of clinical testing and on toward licensing. For example, they sort the 16 known influenza virus subtypes into three tiers based on their likelihood of causing widespread disease in humans. Drs. Fauci and Nabel suggest that vaccine development might be prioritized to produce first-generation universal influenza vaccine candidates that protect against multiple virus strains within the highest priority group. LPC CEUs
For more information about NIAID research on influenza, visit the NIAID flu Web portal.

ARTICLE:
GJ Nabel and AS Fauci. Induction of unnatural immunity: Prospects for a broadly protective universal influenza vaccine. Nature Medicine DOI: nm.2272 (2010).

WHO:
NIAID Director Anthony S. Fauci, M.D., and Gary J. Nabel, M.D., Ph.D., director, Vaccine Research Center, NIAID, are available to discuss their paper.

CONTACT:
To schedule interviews, please contact Anne A. Oplinger in the NIAID Office of Communications at 301-402-1663 or niaidnews@niaid.nih.gov.

December is National Impaired Driving Prevention Month

December 2010

By presidential proclamation, December is National Impaired Driving Prevention Month. This month seems particularly suited to this observation because traffic fatalities that involve impaired drivers increase significantly during the Christmas and New Year’s holiday periods.[i] But impaired driving is a roadway hazard that exists throughout the year. In 2009, nearly 11,000 people were killed in crashes involving impaired drivers[ii]—or about one death every 49 minutes. As a Nation, as communities, and as individuals, we need to take stronger action to help ensure that our roads and those who drive on them remain safe throughout the holidays and every day.

In an average year, 30 million Americans drive drunk, and 10 million Americans drive drugged. SAMHSA’s new survey on impaired driving, State Estimates of Drunk and Drugged Driving, found that nationally 13.2 percent of all people aged 16 or older drove under the influence of alcohol and 4.3 percent drove under the influence of illicit drugs during the past year. Some States recorded rates of drunk driving higher than 20 percent.

Furthermore, rates of impaired driving differed dramatically by age. While 11.8 percent of people aged 26 and older drove drunk, 19.5 percent of people aged 16 to 25 drove drunk. While 2.8 percent of the older group drove drugged, 11.4 percent of younger drivers did so.

President Barack Obama has made combating drugged driving a priority of drug control and has set a national goal of reducing drugged driving prevalence by 10 percent by 2015. To help achieve this goal, SAMHSA is working with the Office of National Drug Control Policy and the National Institute of Drug Abuse to develop standard screening methods to help detect the presence of drugs among drivers. SAMHSA also is advancing its primary strategic initiative: to prevent substance abuse and mental illnesses by creating prevention-prepared communities that can reduce the likelihood of these often-related problems and their consequences.

In issuing his proclamation, President Obama asked all Americans “to recommit to preventing the loss of life by practicing safe driving practices and reminding others to be sober, drug free, and safe on the road.” Talk openly about this issue and set a good example for others, especially young people, by making “one for the road” a nonalcoholic beverage. For evidence-based approaches on preventing underage drinking, visit the Too Smart To Start and Stop Underage Drinking Portal of Federal Resources Web sites.

SAMHSA wishes a safe and healthy new year in 2011 to all.


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[i] National Highway Traffic Safety Administration. (2007). Fatalities related to alcohol-impaired driving during the Christmas and New Year’s Day holiday periods. Traffic Safety Facts. From

http://www-nrd.nhtsa.dot.gov/Pubs/810870.PDF (accessed December 16, 2010).

[ii] National Criminal Justice Reference Service, U.S. Department of Justice. (2010). Impaired driving. From http://www.ncjrs.gov/impaireddriving (accessed December 16, 2010).

MFT CEUs