Testimonials and Advice

Testimonials

Jean Butel: Preventing chronic disease
Lorraine: Program Works to Increase Physical Activity
Judy: The Secret to Better Health and Weight Loss: Regular Exercise
Lee: Finding Time for Exercise
Maria: Teach Your Children Well
Jill: The Right Diet and Exercise
Sloan: Mall Walking is Healthy--and Profitable!
Robin: Vary Your Workouts to Stay Active
Martin: Riding All The Way to Better Health
Suzette: Want More Energy? Exercise!
Mary Ann: Smarter Moves for a Safer Workout
Sandy: The Challenge of Physical Activity

Jean Butel: Preventing chronic disease

According to the American Diabetes Association, obesity is a risk factor for type II diabetes. Nearly two of three Americans are overweight or obese, and this risk factor, along with others, contributes to the development of diabetes in 23.6 million people (8% of the population) in the United States. The good news is that with a healthy diet and exercise, type II diabetes can be prevented.

Jean Butel recognized that she was overweight and inactive. For many years, she was not interested in a healthy diet or physical activity, as she was busy raising children and working. Besides, she was tired and just did not have the time or energy to exercise.

When Jean's sister was diagnosed with type II diabetes, Jean began to view her own lifestyle a little differently. She knew it was time to make a change. "I decided to lose weight. I started cutting back on how much I was eating." As she reduced her food intake, she began shedding a few of her extra pounds.

For a long time, Jean's husband had been encouraging her to exercise, but she always thought it was too hard. Finally, with the threat of diabetes in her future (due to her weight and an immediate family member having the disease) and the excitement from losing some weight, she followed her husband's suggestion to walk at least ten minutes a day. "I gave it a try and it wasn't too bad."

As Jean's weight decreased, her interest in a healthy diet increased. She began eating foods with less fat and sugar and more fiber. Her outlook on life changed, as well, and she began noticing healthy appearances and behaviors in others, especially in her own family. Her daughter was a high school athlete and her husband an avid cyclist. Certainly, they were doing something right.

Jean joined them in some of their activities, but after a short time, she began developing her own exercise programs. She walked in her neighborhood and started going to a gym. There, she met people with similar interests who encouraged and supported her in her changing lifestyle, resulting in a dramatic and profound effect on other aspects of her life. Instead of staying home and watching television, she started running in 5K races, participating in century bicycle rides, and has become a yoga teacher. These accomplishments have brought her to her current challenge of completing her master's degree in physical activity and public health at the University of South Carolina.

Five years ago, Jean's health forecast was one of doom and gloom. She was obese, tired, and in a rut. Today, she is 100 pounds lighter and in excellent health. Jean says that her life has turned completely around in the last five years and, "I wouldn't change a thing."

Remember: For health benefits to accrue, you'll need to do at least 30 minutes of moderate intensity exercise a day, such as brisk walking, at least five days a week. If you want to advance to very vigorous activities, such as a high intensity aerobics class, 20 minutes on three or more days a week is adequate. Return to top

Lorraine: Program works to increase physical activity

    By now, we all know that regular exercise is important for maintaining good health. That's why health experts, including the U.S. Surgeon General, recommend a minimum of 30 minutes of moderately intense exercise at least five days a week to lower our risk of chronic disease. Yet studies continue to show that Americans are inactive.
    The 2000 National Health Interview Survey found that 64 percent of men and 72 percent of women don't engage in regular physical activity. The most common excuse? Not enough time. If that sounds familiar, it's because studies also show most of us feel crunched for time. When we get busy, our workouts are the first thing to go.
    Lorraine works for county government and a spokeswoman for Step Up. Step Out!, a program that is helping people make regular exercise a priority. Lorraine says she became involved in the program because she recognizes the importance of regular exercise.
    "When we reach a certain age, we may think we don't need to exercise," says Lorraine. "But just the opposite is true. It's important for us to stay healthy and keep in shape through regular exercise."
   Though she used to work out at a fitness center, the busy mother of a four-year-old now gets most of her exercise walking with her family on some of the many tracks and trails in Sumter.
    "Some people might associate exercise with a gym or workout equipment, but there's more you can do," explains Lorraine. "Regardless of how busy you might be, take 30 minutes a day to exercise, even if it's simply walking or taking the stairs. It's important to take the time for yourself."
   Lorraine has another reason to keep walking. Her mother suffered a stroke several years ago and improved her health by walking regularly.
    "That's how she made it through," she says. "And that helps motivate me today."
   Remember: For health benefits to accrue, you'll need to do at least 30 minutes of moderate intensity exercise a day, such as brisk walking, at least five days a week. If you want to advance to very vigorous activities, such as a high intensity aerobics class, 20 minutes on three or more days a week is adequate. Return to top

Judy: The Secret to Better Health and Weight Loss: Regular Exercise

   If you're serious about getting fit and losing weight this year, consider the advice from health experts: exercise builds a healthier body while getting rid of excess fat, by increasing your body's metabolic rate to help you burn more calories throughout the day.
   Judy is a retired nurse, community volunteer and a spokeswoman for Step Up. Step Out!, a program that is helping people make exercise a priority. An avid runner until arthritis sidelined her twenty years ago, Judy now walks regularly. She's found that walking helps her maintain her weight, improves her self-confidence, and eases her arthritis pain. "Exercising is a pleasure for me," she says. "I love being outside and walking makes me feel good. If I'm down or stressed, walking also relieves that."
   Judy walks 45 minutes to an hour every day, usually with her Labrador Retriever, Big Al, at her side. As a former nurse, she knows that in addition to controlling her weight, she is also preventing many of the chronic health conditions she saw during her nursing days. "There are many things we can do to prevent long term health problems when we gain control of our bodies, such as hypertension and diabetes, and particularly when we bring our weight under control."
   But Judy understands why many people put exercise last on their "to do" lists. "We are so busy taking care of everyone else, we don't always take care of ourselves," she says. "We have to decide we're worth the time and effort it takes to exercise every day."
   Judy says many people tell her they're too tired to exercise; that they just don't have the energy or they're afraid working out will wear them out. "I tell them they won't believe how much energy they'll have once they start exercising regularly," she says. "Exercise enriches life. It relieves stress and increases energy levels, and that's something women need to hear."
   Judy has more encouragement and advice for Step Up. Step Out! participants. Use her tips to enrich your life:

* You're worth it! Make the decision that you're worth the time and effort it takes to exercise. Then make the commitment.
* Support is important. Enlist a friend to encourage you to exercise.
* Your pet is good for you. Take your dog for a walk every day. The exercise and the bonding are good for both of you.
* Be patient with yourself. It takes time to turn bad habits into good ones.
* Don't overdo it. If you have chronic health problems, talk to your doctor before beginning your exercise program. But get started and stick with it.
* Be consistent. It's important to do at least 30 minutes of moderate exercise at least 5 days a week, if you want to receive the full health benefits.

Lee: Finding Time for Exercise

   One of the most common reasons people give for not exercising is lack of time. These days our schedules are filled with activities such as, carpooling kids to baseball practice and running errands, leaving little time for exercise.
    Lee is a youth pastor and spokesman for Step Up. Step Out!, a program that is helping people make regular exercise a priority. He has always been physically active. As a husband and father of two small children, serving as the Youth Pastor at his church, and becoming a part-time physical therapist, Lee has found exercising regularly to be a challenge. "Between my family and work, exercise fell behind. Now I make exercise a priority," he says.
    Since Lee is a youth pastor, he is usually busy in the evening; therefore, he exercises during school hours. He enjoys playing basketball, strength training, and jogging on the treadmill.
    Lee encourages people who are just beginning a regular physical activity routine to start gradually until working out becomes a lifestyle: "If you work out too hard in the beginning, you will give up because you fatigue your muscles."

Maria: Teach Your Children Well

   Statistics show that nearly 16 percent of children and teenagers in the United States are overweight. Some data show these numbers are increasing. The problem stems from the same thing that causes obesity in adults; an imbalance between energy in (calories consumed) and energy out (physical activity). Unfortunately, the social and psychological problems associated with childhood obesity can hit children harder than adults.
    Early intervention is important, as evidence shows eating and exercise habits are more easily modified in childhood. That's why Maria has a message she'd like everyone to hear: "Teach your children how to make healthy choices and help them understand why a healthy lifestyle is so important."
    Maria is an elementary school principal and a spokeswoman for Step Up. Step Out!, a program that is helping people make exercise a priority. Maria exercises regularly, in spite of her busy schedule. She teaches a spinning class at the YMCA and ran a marathon in February 2005 to benefit the leukemia society. She enjoys exercise and says she finds time on most days to squeeze in at least a 30-minute workout, even if she's following an exercise routine on DVD.
    "Exercise makes us more efficient in the world. It gives us clear minds, and we need that in order to do all the world expects from us," she says. "We expect so much from our teachers; if they take care of their bodies through exercise and healthier eating, they can be more effective for our students."
   Many teachers at her school consider Maria a role model because she practices what she teaches. The 590 students at the school benefit from Maria's healthy outlook on life as she encourages them to exercise regularly. Students also are encouraged to have snacks in the classroom to keep their blood sugar in check during those long morning hours before the lunch bell rings. "Our moms bring in healthy snacks to help the children's concentration levels."
   Take Maria's excellent advice for Step Up. Step Out! participants to help you adopt a healthier lifestyle and become a better role model for your children:

* Exercise to become more efficient. "What's better for our bodies is better for our minds. We're not able to respond to the needs of others when we have a tired body. Regular exercise gives us that energy."
* Schedule your exercise. "Don't go home. Go straight to the gym. Once you are home, you'll get caught up in other things and won't find the time for your exercise."
* Teach your children the importance of proper nutrition. "Kids today have so many choices. In middle school, they can eat pizza or nachos and fries every day for lunch. We have to teach them to take care of their bodies."

Jill: The Right Diet and Exercise

   Regular exercise has many proven health benefits, beginning with the fact that it strengthens the cardiovascular system and can improve the heart's ability to function properly. But when it comes to your health, exercise is only part of the equation. Good nutrition is also essential to a healthy lifestyle.
    Now that scientists have linked heart disease, cancer, stroke, diabetes and other medical conditions to a poor diet, eating well has never been more important. A healthy diet can have a direct and positive effect on your health. Balance, variety and moderation are the components to strive for with a diet that includes more fruit and vegetables and less fatty and sugary foods.
    Jill is a seventh-grade teacher and a spokeswoman for Step Up. Step Out!, a program that is helping people make exercise a priority. A former pathologist, Jill has seen firsthand the adverse effects of an unhealthy lifestyle. She is a walking enthusiast who likes to start her day with exercise, walking the two miles to and from her home to the school each day. She also does light strength training on her own at home twice a week. But she realizes that exercise alone isn't the answer to overall better health.
    "Eating affects how I feel," says the former long distance runner. "Even when I was burning so many calories that I could have eaten anything I wanted, I didn't reach for the junk food. I just didn't want to do that to my body."
    Jill believes many of us eat the wrong things because we don't stop and think about our choices. "Monitor what you're eating and be present in the moment," she says. "That way you won't eat absent mindedly."
   Though "value sized" fast foods may seem cheaper than healthy fruits and vegetables, Jill says there is a higher cost for those decisions. "We pay in the long run if we don't eat healthy today."
   She says every healthy decision we make is another step in the right direction. "There is a mind body connection, and we aren't made to be sedentary," she says. "Make the decision to exercise instead of watching TV. Decide to eat fruit instead of cake. You'll feel better and that will improve everything around you."
   Jill's tips for Step Up. Step Out! participants may help you eat a healthier, more balanced diet:

* Eat less fat, especially from animal fat. Dr. Madsen is not a vegetarian, but says she often eats vegetarian dishes.
* Eat whole grains. Cereal, whole wheat bread and whole grain pasta are good carbs, and therefore, good choices.
* Bake, broil, steam or grill foods instead of frying them.
* Eat more fruits and vegetables and avoid fast food.
* Watch portions. American portions are almost twice as large as they should be.
* Eat smaller, more frequent meals. Don't skip meals, which can lead to overeating. Most importantly, be present in the moment and avoid absent minded eating.

Sloan: Mall Walking is Healthy--and Profitable!

   Sometimes you have to think outside the box when it comes to being physically active. People don't often think of the mall as a place to get a workout but it is! Many malls have mall walking programs or open early (while stores remain closed and the crowds have yet to arrive) so you can walk.
    Mall walking is not only healthy, it can be profitable! Just ask Sloan!
    Sloan is a retired high school science teacher who had heart bypass surgery five years ago. Following the surgery, Sloan's cardiologist recommended daily walking.
    For the past five years, Sloan has participated in Sumter Mall's Heart and Soles walking program, walking at least two miles six days a week. His consistency has paid off. Sloan was the 2005 Heart and Soles top walker. He walked at the mall for at least five days a week for a total of 39 weeks.
    His reward - a travel voucher worth $500. Sloan says he plans to treat himself and his wife to a Florida vacation!
    Sloan also attends a yoga class every week. "It helps with relaxation," he says.
    Follow Sloan's tips for people who want to be active:

* Get up and do it! Tell yourself you are going to do it!
* If you don't make yourself get up, you will always find an excuse.

Robin: Vary Your Workouts to Stay Active

   If you've made the decision to exercise regularly, congratulations! A regular exercise program is essential for maintaining good health. But before you start, you may want to ask yourself: How will I stay motivated when the going gets tough?
    Many of us start working out with the greatest intentions, only to be sidelined when the demands of school, career, kids, and relationships get in the way. In fact, research indicates that half the people who begin an exercise routine drop out within six months to a year. How can you avoid being an exercise dropout and keep exercising for life?
    Robin is a stay-at-home mom and a spokeswoman for Step Up. Step Out!, a program that is helping people make exercise a priority. As a busy mom, Robin knows better than anyone how life's demands can wreak havoc on a consistent workout schedule. She says a variety is her secret weapon. Rather than limiting herself to one form of exercise, she has a range of exercise options that reduce boredom.
    "I encourage you to find an exercise you enjoy, because you'll be more likely to stick with it," says Robin. "But it's just as important to have more that one mainstay, and to try new exercises so you don't get bored."
   Health experts say Robin's advice is right on target. A study in the Journal of Sport Behavior showed that when the type of exercise was varied between workouts, participants enjoyed their workouts more and stuck with their exercise program. A varied workout has physiological benefits as well. For instance, if you incorporate weight training into your workouts, it helps to give muscles a day in between to recover. Robin's favorite form of exercise is running. But she also walks, skips rope, takes Pilates and aerobics classes, and swims. "If I don't have time for a 45-minute walk or run, I may skip rope for 10 or 15 minutes," she says. "A little something is better that nothing. The most important thing is that I get a workout in each day."
   Robin's tips for Step Up. Step Out! participants may help you add variety to your exercise program, to stay motivated and continue exercising for life:

* A little variety can go a long way to reduce boredom. Lift free weights one day, use a treadmill the next and take an exercise class the next.
* Vary who you work out with--or whether you work out alone.
* If you choose to go to a gym, there are lots of choices. You can pick the activity you feel like that day.
* If you really like aerobics, find some variety within that form of exercise. You could do step aerobics one day, and interval aerobics or kickboxing the next.
* Make small changes in the duration, progression and intensity of you exercise routine. Increase the level of difficulty, change your environment and modify your activities to stay motivated.

Martin: Riding All the Way to Better Health

   Research shows that people who write down realistic goals are likely to meet their goals. The best goals start where you are now and build slowly over time. Goals should focus on the action not the results.
    Martin, an avid cyclist and spokesman for the Step Up. Step Out! program, sets both short and long term goals. "I have an annual goal of competing in the South Carolina Senior Sport Classic in May of each year. I am also hopeful of getting into shape to compete in the bi-annual Senior Olympics in either 2007 or 2009," he says.
    Along with achieving goals, Martin sees and feels other benefits of regular physical activity. "I exercise because I love being in shape and I love hearing my heartbeat in a timely manner. In conjunction with that, I exercise to feel and look good," he says.
    Planning his exercise routine ahead of time helps Martin to fit exercise into his schedule. "I get up earlier to get some of my work out of the way and in doing so leave time in the afternoon to exercise and ride," he says.
    "My favorite exercise is cycling. I used to enjoy doing biathlons and just plain running competitively but after some serious back surgery and a stern warning from my medical professional I had to stop running," he says. He meets a group of other cyclists called Sumter Easy Riders for a ride on Saturday mornings.
    In addition to cycling, Martin incorporates other forms of physical activity into his schedule. "I lift weights at least three times a week, I try to do some stretching 3 to 4 times a week and I use all of that to focus on cycling which keeps me in some competitive shape, along with feeling and looking good," he says.
    Follow Martin's advice for Step Up. Step Out! participants to help get your exercise routine on track.

* Set a time to meet with a group of friends to exercise. "I meet with our cycling group on every Saturday morning," he says.
* Do not make excuses as to why you cannot find the time.
* Eat properly. Include veggies and fruits in your diet, and stay away from fried foods.
* Most importantly, get a physical check up by your doctor so that you will have an idea as to how much stress your body can handle.

Suzette: Want More Energy? Exercise!

   Ask most people why they exercise and they'll tell you it's to improve their health or lose weight. Some regular exercisers, however, have discovered that working out has another wonderful side effect--increased energy levels.
    Suzette is Director of Health Education at the local health department and a spokeswoman for Step Up. Step Out!, a program that is helping people make exercise a priority. When Suzette began walking several years ago, her goal was to lower her blood pressure and improve her overall health. "I wanted to be able to move and do the things I love to do," she says. "After a certain age, you know, weight creeps up on you and slows you down."
   So Suzette began getting up early--at 5 a.m. each morning--to walk. Not only did the consistent exercise lower her blood pressure, she noticed she was feeling better overall and had more energy during the day. "Now that I've started exercising, I don't ever want to stop," she says.
   A self-proclaimed member of the sandwich generation, Suzette says she also realized she needs to stay in good health to be able to care for her children as well as her mother, a diabetic who recently began exercising at her physician's advice.
   "It's about being able to do the things you love to do," says Suzette. "Now I'm going to the park and running and playing with the children. I'm able to do that thanks to regular exercise."
   When people start exercising, they report feeling more energetic, often along with a decrease in anxiety and depression. Exercise also helps people get better sleep, and this can increase energy levels during the day.
   "Exercise will give you the energy you need for life," she says. "Make it a way of living."
   Follow Suzette's advice for Step Up. Step Out! participants to energize your exercise routine:

* Get up early. "When you exercise in the morning, you feel better all day. If you're like me, when you wait until the afternoon it may not happen."
* Walk with a friend. "We have a tendency to let ourselves down, but we won't let another person down--we'll show up."
* Schedule it in. "We schedule everything else in our day; why not schedule some physical activity in as well?"
* Stick with it. "It's important to do at least 30 minutes of moderate exercise at least 5 days a week, if you want to receive the full health benefits."

Mary Ann: Smarter Moves for a Safer Workout

   It's never too late to make regular exercise a way of life. But whether you've just committed to a new exercise program, or you're a diehard fitness fanatic, it's important to make sure you're exercising with safety in mind.
    Mary Ann is a nurse at the local health department and a spokeswoman for Step Up. Step Out!, a program that is helping people make exercise a priority. Mary Ann, who admits she was never a great athlete, says she just started walking last year. Today however, she is hooked and walks three miles every other day. "Walking gives me more energy for everything I do," she says. "I've found the more I do--the more I'm able to do!"
   And these days, Mary Ann is definitely doing more. Afraid she'd lose her motivation to walk during the winter months, she signed up for the Leukemia Society's marathon walk to benefit cancer research. In February 2005 in Myrtle Beach, SC, she and her teammates walked 26.2 miles. Though their training schedule was rigorous, the walkers gradually increased their mileage, a safety measure that is important to this registered nurse.
    The health benefits she's experienced as a result of her walking routine are also important to Mary Ann. She had high blood pressure before she began exercising regularly. Today, she says her stress level is lower--and so is her blood pressure.
    Mary Ann offers safety advice and encouragement for Step Up. Step Out! participants. Follow her tips to make your workouts safer:

* Start slowly. "Remember anything is better that nothing at all. Walk slowly, even a half mile first (that was more than you did before!) and build up to more each day."
* Wear good fitting shoes. "It's important to have shoes that fit well and give your feet proper support."
* Use the buddy system. "Especially if you're walking or running outdoors, it's always a good idea to be with a buddy. And always be aware of your surroundings."
* Warm up before you workout. "Don't start out going for broke. Walk some to walk up. Add some stretching and flexibility exercises to your routine."
* Stay hydrated. "Drink water before, during and after exercise."
* Be consistent. "It's important to do at least 30 minutes of moderate exercise, such as brisk walking, at least five days a week, if you want to receive the full health benefits.

Sandy: The Challenge of Physical Activity

   Working 12-hour shifts can make it difficult to exercise, work and keep up with all your responsibilities. Sandy understands. He works 12 hour shifts at a textile mill. Yet, he still finds time to exercise at least four days a week.
    Sandy attended his first body building competition when he was 9 years old. He says he was inspired to lift weights and stay fit. He has been physically active ever since. "I get off work at 6am and go straight to the gym."
   Lifting weights is his favorite form of exercise. "I love to challenge myself and become stronger," he says. He incorporates some aerobic activity into his routine as well.
    Sandy also enjoys jogging on local trails. He says that exercise helps him wind down after work and helps him sleep better. Sandy also finds that exercising improves his energy level.
    Sandy also suggests that you:

* Stretch first to loosen your muscles
* Pick simple routines with smaller weights at first
* Ensure you have proper form. You may have to consult with a professional trainer for this.
* Get enough rest and drink plenty of water