Be Active Your Way!!

  • Published
  • By Maj. Cathy Snowball
  • 48th Medical Group, Health and Wellness Center Flight Commander
ROYAL AIR FORCE LAKENHEATH, England --  If there was a single medication you could take - a pill that is free, with no side effects, that helped reduce the risk of developing or even dying from many chronic diseases, would you take it? Daily physical activity is that magic pill; however getting people to swallow that pill is easier said than done!

Everyone can benefit from regular physical activity and gain the health benefits and pleasure from being physically active. It is never too early or too late to start living an active lifestyle.

May is National Physical Fitness and Sports Month. This year, the HAWC joins the President's Council on Physical Fitness and Sports to challenge Americans to get moving for health and to get active and fit.

To kick the month's events join the RAF Lakenheath's Health and Wellness Center for a Health and Fitness Fair on May 1 from 10:30 a.m. to 2:30 p.m. in the RAF Lakenheath overflow basketball court. There will be various vendors from the 48th  Medical Group, 48th Fighter Wing helping agencies and special lectures designed to help you get the most out fitness routine. Our own Mr. Darrin Muhr, 48th FW exercise physiologist is doing a shoe clinic to help you select the best running shoe for your needs from 11 to 11:30 a.m. The 48th MDG physical medicine department is bringing you a one stop shop to treat your sports related ailments from 11:30 a.m. to 1 p.m. Staff Sgt. Mehalic Blair from the HAWC, nutrition therapy technician will cap off the special lectures by educating you on how to optimize your nutrition to support you physical activity from 1 to 2 p.m. All the special lectures will be held in the HAWC large classroom. Mr. Muhr will also provide an in depth runners clinic May 4 from 11:30 a.m. to12:30 p.m. and Sergeant Blair will offer an additional Sports and Health Supplement class May 6 from 11 a.m. to 1 p.m. These classes will have you primed to participate in the fitness center sponsored eight-hour squadron run on May 8! Please call 226-2710 or 01638-522710 for further questions and to save a place in the classes.

Also join the RAF Mildenhall HAWC staff on Monday's, Tuesday's, Thursday's and Friday's at 7:30 to 8:30 a.m. for a Fitness Fundamentals class that takes you back to the basics of strength and cardiovascular training. Mr. Cook, 100th Air Refuling Wing exercise physiologist also puts you through the paces in a Monday, Wednesday and Friday circuit training class at 11 a.m. to 12 p.m. Mr. Cook, in conjunction with the nutrition technicians will provide a running clinic and Sports Nutrition class from 1 to 3 p.m. on May 26. Please call 238-7161 or 01638-547161 for further questions and to save a place in the classes.

According to Melissa Johnson, executive director of the President's Council on Physical Fitness and Sports, which started National Physical Activity and Sports Month in 1983, "Americans of all ages need to incorporate more movement into their daily lives. Adults need at least 30 minutes of activity 5 days each week. This can be done by choosing to bike or walk instead of driving, taking stairs instead of elevators, or pushing a lawn mower instead of riding one. Children need at least 60 minutes of daily active play. They need to run, climb, jump, and just get up and move around, away from their desks, the television and computer games."

Twenty minutes of vigorous physical activity three times a week, such as sports, aerobics, working out in the gym, and running, has added health benefits Johnson says, "But it's important to understand that you don't need to sweat in a gym or run a marathon to reap the health benefits of daily physical activity. Even 30 minutes a day, broken up into shorter increments of ten or fifteen minutes, can greatly improve your health."

Exercise should be fun. If you are able to find an activity that peaks your interest you will stay with it for the long term. It's your choice. Pick an activity that's easy to fit into your life. Do at least 10 minutes of physical activity at a time. Choose aerobic activities that work for you. These make your heart beat faster and can make your heart, lungs, and blood vessels stronger and more fit. Also do strengthening activities which make your muscles do more work than usual.

Being active is a benefit to you on several levels. Physical activity can make you feel stronger and more alive. It is a fun way to be with your family or friends. It also helps you improve your health. You should aim to be active at least two hours and 30 minutes a week if you are doing moderate activity and one hour in 15 minutes if you are doing vigorous activity. You should also aim to do strengthening activities at least two days a week. Some examples of moderate activity are: biking on level ground with few hills, canoeing, gardening, walking briskly, and water aerobics. You should be able to talk but not sing when exercising at this level. Some examples of vigorous activities are: aerobic dance, hiking uphill, running, heavy gardening (digging), and singles tennis. You should be only able to say a few words without having to stop for breath. If you have been inactive you have to gradually add in more activity. Do a little more each time. Once you feel comfortable, do it more often. Then, you can trade activities at a moderate level for vigorous ones that take more effort. You can do moderate and vigorous activities in the same week. For more information, visit www.healthfinder.gov and type activity in the search box.

On RAF Lakenheath and RAF Mildenhall you have access to state of the art gym facilities. Both bases have gyms that are free of charge to the base population. The fitness center staff is trained to assist you in using the exercise equipment if you are new to working out. There are also numerous free classes offered at both HAWC's to optimize your fitness and nutrition.

Safety during exercise is of utmost importance. Always wear appropriate protective gear. Use sunscreen if you are going to exercise outside and dress in layers. When you are going to be physically active ensure that you are keeping yourself hydrated. If you wait until you feel thirsty you may be on the way to dehydration. If you are pursuing a new activity such as golf or skiing be sure to get some sort of instruction from a professional. If you are injured during your activity be sure to see a medical provider.

As you can see there are some exciting events planned during the month of May. Stop by or call the fitness centers and the HAWC's on RAF Lakenheath and RAF Mildenhall for more details.

Remember, "Be Active Your Way"