StrongWomen Newsletter

• Television and Obesity in Children Upcoming
• StrongWomen Workshops Reader Questions and Answers
  • What constitutes a weight bearing exercise?
    Success Stories
• Recipe - Stuffed Portobello Mushrooms

Childhood obesity has rapidly become the number one public health problem of our times. Obesity rates for preschool children have tripled in the past thirty years and quadrupled for children age six to eleven. The causes of this rise are many. The food environment is now replete with high calorie, cheap foods. There are fewer safe places for our children to play. One of the key factors tipping the scales for our children is the increase in sedentary activities. Children on average watch three hours of television per day. Add in video games and computer use and the average screen time increases to nearly five and one-half hours per day.

Research has shown a strong association between the amount of television viewing and child obesity rates. The reasons for this association are not entirely clear. Is it simply because the child is more sedentary? Or is it because the child eats more low quality snack foods while watching television? Or are there other reasons? A recent study published in the American Journal of Public Health investigated this question. The scientists followed 2,500 children over a five-year time period. They monitored their body weight, television viewing, and the content of the television programming. The strongest predictor of increasing body weight was not the amount of time children watched television; rather, it was the number of advertisements children watched that had the strongest association with their rising obesity rates. Advertising to promote food amounted to $1.6 billion dollars in 2006; much of it targeted young children.

It's time to stop advertising food to children. I urge everyone to limit television viewing for young children. And if children do watch television, stick to non- commercial stations that don't market products to them. Our children deserve to grow-up in a healthy environment. There are efforts underway to change marketing practices to children. Please support these efforts!

Be Well,

Miriam E. Nelson, Ph.D

UPCOMING STRONGWOMEN WORKSHOPS

The following information is for upcoming StrongWomen Program workshops. In order to be eligible for StrongWomen training, you must be actively strength training and you must have a firm commitment to starting a program in your community. This training teaches you how to lead a StrongWomen Program, and should not be attended simply for informational/personal purposes.

There is a fee associated with attending a workshop. Additional upcoming workshops can be found at: http://jhcpan.nutrition.tufts.edu/programs/stro ngw omen/workshops.html

Date: April 23, 2010
Location: Utica, NY
Contact: Kari Johnson
Phone: (315) 223-3973
Email: kjohnson@oneidacountyrsvp.org
Registration deadline: April 1, 2010

Date: May 5, 2010
Location: West Bend, WI
Contact: Angela Flickinger
Phone: (608) 757-5689
Email: angela.flickinger@ces.uwex.edu
Registration deadline: April 5, 2010

QUESTIONS AND ANSWERS

Q: I am confused about what constitutes a weight bearing exercise. If bicycling is not helpful for osteoporosis because it is not weight bearing, would setting the tension high on a stationary bike make a difference? Or wearing ankle weights? It seems that some "weight bearing" exercises are pushing or pulling and stretching the muscles. How does peddling with high tension on a stationary bike differ from squats and other leg exercises? Ive read that professional bicyclists can develop osteoporosis; I am very confused.

A: This is a complicated question and you are not alone in being confused. The reality is we dont know enough about every kind of exercise and its effect on bone. There are a few things we do know. Women who are active throughout their lives, regardless of what type of activity they participate, have reduced risk of osteoporosis. When we look at particular activities, we know that high intensity strength training maintains and sometimes improves bone. Also, brisk walking or jogging maintains bone. If someone is fit, jumping activities improve bone density. We dont know much about cycling. From a biomechanical standpoint, I would think cycling at a higher intensity would be helpful to bone, but would be best combined with walking or jogging and strength training. The website www.Fitness.gov has some very good materials for Americans to help them understand the physical activity guidelines. You may find some helpful information there. The bottom line is stay active throughout your life!

Q: I seem to find my muscle soreness is greater two days after my workout rather than one day. Why is this?

A: When someone starts a new exercise program, it is typical for soreness to peak between 24 and 48 hours. So your experience is right in line with normal biology. The reason is there is some minor muscle damage and the body mounts an immune response, similar to a fever; with the response comes some muscle soreness. The muscles then repair and get stronger. This is a good sign you are working out at a vigorous intensity. Usually, after a few weeks the soreness will not return. If the soreness continues, reduce the intensity of your workout and progress more slowly.

FROM THE MAILBOX: SUCCESS STORIES

I wrote some time back celebrating my 10 years of following your strength training programs. Unfortunately, early this January, I fractured my fibula. I was fortunate to have a lovely physiotherapist in the hospital who recommended I get back to strength training ASAP. Even though I cannot bear weight for another three weeks on the injured leg, I am back to all my upper body exercises. I am grateful to StrongWomen for showing how strength training can aid my recovery; not to mention my one good leg is strong and well able to cope with the extra support it provides to help me hop around on crutches.
-- Genielle, Australia

RECIPE OF THE MONTH