Q: Is it possible to lose weight from one specified area? For example, can I lose weight in my stomach, simply by doing sit-ups?
A: A common misconception by many individuals is that if you train your abdominal muscles alone, called spot reduction, you will lose weight from your abdominal area only. This is not the case - cardiovascular training should be implemented into your exercise program (if it is not already). Toning abdominal muscles is an important part of your strength training program, but spot reduction is not possible. Strengthening your core muscles (those of the stomach and back) will help to prevent injury. |
Q: Do lifting weights help prevent injury?
A: The take on this statement, is that by strength training, you will strengthen the muscles, which will in turn help to prevent falls, in turn preventing injury. Strength training is important, and should be considered by elderly individuals to help prevent falls. All strength training programs should be advised by a certified personal trainer, and your physician should be consulted before beginning an exercise program. |
Q: I want to start exercising. Should I see a doctor before I start working out?
A: Before you begin any exercise program, it is important to consult with your doctor, and discuss with he or she that you are planning to begin a program. Consulting with your doctor is especially important if you have an unstable medical condition, or injury that may require that you wait until the injury is healed before begining your program. |
Q: How much should I exercise per day?
A: It is important that you start exercising slowly. Begin by walking, and increase your distance gradually. The American College of Sports Medicine suggests exercising at least three to five days per week, making sure to warm up and stretch before starting activity. Your exercise intensity (how hard it is) should then be maintained for 30 to 45 minutes and gradually decreased in intensity, and a cool down with stretches should be performed. Before starting an aggressive program, you should see your doctor or exercise professional for screening tests and advice on starting a new program. |
Q: I am a senior citizen. Should I refrain from physical activity because of my age?
A: Exercise is important for people of all ages! Regular exercise is vital to living a healthy, vital life. However, some precautions should be made:
- Begin exercising slowly, and increase the amount of exercise that you are completing slowly.
- Exercise at a moderate/medium intensity (how hard it is)-you should be able to carry on a conversation without feeling winded. Contact your doctor or an exercise professional for an exercise program that is specifically for you.
- Exercise in comfortable clothing, especially your shoes.
- Exercise in an area in which you feel comfortable.
- Always warm up before and cool down after your workout.
Stretching is a very important part of your exercise program. Remember to stretch during both your warm up and cool down.
Be sure to stay properly hydrated. Carry a water bottle with you, and be especially aware and cautious when exercising in hot weather. |
Go Organic! - Your Guide to Organic Foods, Standards and Labeling*
What is Organic?The USDA placed national standards on organic food in 2001 by passing the National Organic Program. Organic food is certified and produced by farmers who emphasize the use of renewable resources. Organic farming conserves water and soil. Food is produced without using conventional pesticides, fertilizers and radiation. Organic meat, poultry, eggs and dairy products are from animals that have never been given antibiotics and/or growth hormones.
Is organic food better for me and my family?“United States Department of Agriculture (USDA) makes no claims that organically produced food is safer or more nutritious than conventionally produced food. Organic food differs from conventionally produced food in the way it is grown, handled, and processed.”
What is a certified food?Certified foods are officially evaluated annually for quality characteristics such as class or grade. If used on a label, the term “certified” must be closely associated with the organization issuing the certification.
How does a farmer become certified organic?Farmers who desire organic certification must submit specific information to an accredited certifying agency (i.e. USDA). Information including type of farming operation, history of substances applied to the land, products being grown and practices or substances used during production must all be identified. An on-site inspection by the certifying agent is also performed.
Is “natural” the same as “organic”?No. The terms “natural” and “organic” are not the same. Foods may be labeled “natural” only if they contain no artificial ingredients, colorings, preservatives and are minimally processed and must explain the use of this term. The following words will typically appear on the labels of natural foods: “no added colorings or artificial ingredients; minimally processed.”
How can you tell if food is organic?Read the label. The USDA has set strict guidelines for organic labeling. Although the USDA organic label is not required, products labeled with the USDA organic seal must contain at least 95% organic ingredients.
Products labeled “organic” must identify which ingredients were organically produced. This information can be found in the ingredients statement.
For more information about organically grown and processed foods, visit the United States Department of Agriculture Food Safety and Inspection Service website.
*USDA, National Organic Program, 2007.Click here for the United States Department of Agriculture Food Safety and Inspection Service website. |
Resources For Further Information:
allaboutyou@afmidwest.com
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About You!” program, is to educate our consumers on healthful
living. Our goal is to bring to you current wellness information. Please
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“This
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should not take the place of appropriate medical or professional
care.” |
American
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