By Mike

I decided to play a new fitness game today. I happen to work on the 8th floor of a 12-story building. I get on the elevator in the basement (no “up” stair access on that level) every morning, then sit at my desk for the next 8 hours. I only get up for the restroom and the occasional meeting, so I find myself needing more exercise. Much more.

Well, in an effort to introduce a little bit of fun and fitness into my bland, routine workday, I devised my own little game. It involves something we’ve already written about: Taking the Stairs.

“Pick a Floor” Stair Climbing

The object of this game is simple: get more movement each day. The secondary goal is to enable you to climb more flights of stairs than you normally could, or would, by reducing the flight of stairs to a reasonable number until you’re ready to try more.

How to Play: First, it helps if you work in a building with an elevator. Next it helps if you work on a higher floor number; perhaps the 6th floor or higher, but you can alter the game to fit your situation (see below).

1. When you get onto the elevator with other people, don’t pick a floor. Let them select their floors
2. Assuming you have stairwell access on other floors, get off on the lowest-selected floor
3. Take the stairs up to your own floor

I understand this might mean some of you only ever take one floor up, while others might have to take 30, but you have the full control of your own game rules.

Solo Riding

If you tend to always ride alone, pick a floor at least 4 levels lower than your own. Make it feel random so you’re not just making it easy on yourself on days you’re feeling sluggish.

Riding with Coworkers

Let your coworkers in on your game. It could spark their interest in joining you or doing it on their own, or at least it will clue them in on why you’re getting off on other floors (especially if you work in a secure government facility!).

Smaller Buildings

If your building is 4 flights or less, I advise just taking the stairs every day. The elevator game is meant to assist you in getting up more flights than you normally could or would. Once you’re capable of climbing all the levels in your building, then do so and avoid riding the elevator altogether.

Stairwell Safety

Keep in mind some common-sense rules of safety when using your stairwells. If you have high blood pressure or other heart problems, or joint/balance problems, make sure there’s someone else with you in case something happens. Always consult with your doctor when beginning or escalating a fitness plan.

Not all stairwells are monitored well by security. Usually the stairwells are meant for emergency use and are not well-lit or guarded against intruders (although they should be at least minimally protected). If you’re unsure of the safety or security of your stairwells, ask the on-site security team about utilizing the stairwells for a fitness regimen and whether they feel it is safe. It’s always good to have the security team on your side AND aware of your plans in case something happens.

_{Photo by pkirsch}

Many of us have the privilege of a daily lunch “hour” to eat, run errands, check email, etc. If you are in an environment in which your lunch break is truly your own, how do you spend it?

If you do not do so already, have you thought about working out during your lunch hour? If there is a gym nearby, you could easily work out for 1/2 hour and shower before heading back to work. You could schedule your day so that you have a mid-morning snack about an hour before your work out, and then try to eat a lunch after you return from the gym. In a worst-case scenario, if you have a busy afternoon with no time for lunch after that workout, eat a meal replacement bar on your way back from the gym, but don’t make it a regular occurrence.

If you have a job like mine and do not have the ability to leave the work area (or not a lot of time for lunch), you could try to take a walk within your work day. Walk around the inside or the outside of your building. Walking briskly will burn calories but you may not get sweaty enough that you’d need a shower before heading back to work.

My coworker and I recently started taking a walk around our hospital campus–it takes us about 20-25 minutes, and it’s a 1.5 mile route on the sidewalks. We heat up our lunch after our walk and eat at our desks while we do some paperwork. Our boss doesn’t seem to mind, as our other coworkers are sitting in the cafeteria eating lunch and chatting about their lives.

If you are able to walk within (or outside) your work place, I recommend a partner–someone who will page or call you daily to say “hey, what time is good for you today to walk?”. It will help keep you accountable and help you stay motivated to get some exercise. Plus, you’ll get to know your coworker better and maybe build a new friendship as well!

This week, all across America, Nintendo Wii is launching the Wii Fit, a video game that is geared to help you do just that–get fit! The game comes with a Balance Board, which is used for all exercises. You can do Yoga, aerobic exercises, balance exercises, and games. Because the board is like a scale, you can find out your body mass index based on your height, and you can track weight changes and goals within the program. Sounds like a great idea!

As I have not yet had the fortune of trying out this program, you can read this article by Chris Kohler, who HAS tried the Wii Fit. His blog points out several items with the Wii Fit that I too am concerned about, namely that:

1. You get weighed every time you step on the balance board (before you use it each time)–if you use it every day, you will be weighed every day. As you know, it’s best NOT to weigh yourself daily because weight fluctuates with the amount of liquids you consume, whether you’ve had a bowel movement, etc.
2. From what I’m told, if you are already in shape, it is not a good replacement for other forms of exercise. Many people say they have not “worked up a sweat” using the program. Based on your initial fitness level, you may not find this program worth the money.

Who would benefit from the Wii Fit?

1. The overweight or inactive child (or adult) who already has a Wii and is looking to become more active.
2. The individual who is afraid or unable to work out outside the home (bad neighborhood that you wouldn’t want your kids outside?).
3. Someone who wants to have fun playing a game while working out.

Still, this game shouldn’t substitute for regular physical activity and exercise. I am sure that many of us would rather pick up a basketball and shoot hoops with friends, go for a bike ride/hike/run, or play a game of tag with friends than be inside playing a video game (even if it is a variant of an exercise program). But for those rainy days when you just want something different, the Wii Fit may be the game for you.

Of note, you should always talk with your health care provider before beginning any exercise regimen.

Contrary to what many people think, eating disorders are not just about food. Psychological, behavioral, and social issues may contribute to an eating disorder. Often times, when a person feels like they have no control over any other aspect of their life, they turn to something they CAN control: what they put into their bodies and how much they weigh.

One type of eating disorder is Anorexia Nervosa, which is a mental disorder characterized by an intense fear of gaining weight. Individuals who have anorexia nervosa may avoid certain food groups and may exercise excessively to lose weight or keep from gaining weight. They usually have a distorted body image as well.

There are different types of Anorexia Nervosa: some people just restrict food and exercise excessively, some eat and throw up afterwards (purge), and some misuse laxatives and diuretics in order to lose weight. Whatever the type of anorexia, there are some serious health issues that may ensue if a person is anorexic for long enough.

Symptoms of Anorexia Nervosa include:

• Resistance to maintaining a body weight for height at or above normal for age (i.e., inability to maintain an appropriate BMI)
• Intense fear of gaining weight or thinking they are fat even when they are underweight
• A distorted body image (thinks he/she looks fat even when they are thin)
• If at menstruating age, does not have 3 or more menstrual cycles in a row.

Common signs to determine if someone you know has Anorexia Nervosa:

• Loss of a lot of weight
• Fear of fat, foods containing fat, and fat on their bodies
• Fear of food; food rituals (moving food around on their plate, excessive chewing, eating very slowly)
• Excessive exercise and the need to burn off calories “no matter what”
• Withdrawal from friends and usual activities
• Taking diet pills and/or laxatives
• Throwing up food after eating a meal (or at least going to the bathroom immediately after a meal)
• Calorie counting and excessive weight measurement

Health consequences of Anorexia Nervosa?

They include, but are not limited, to:

• Cardiovascular problems (slow heart rate, low blood pressure, and eventually heart failure and death)
• Neurological problems (thinking and memory problems, moodiness, irritability, fainting)
• Bone problems (osteopenia and osteoporosis, bone fractures, swollen joints)
• Kidney problems (kidney stones, kidney failure)
• Skin and hair problems (hair loss, dry skin, fine hair growth on all parts of the body, brittle nails, yellow skin (more so than normal), cold intolerance)
• Muscle problems (weak muscles, lack of muscle tone)
• Endocrine problems (lack of menstrual cycle, higher risk of post-partum depression, higher risk of miscarriage when trying to get pregnant, low-birth-weight infant)
• Gastrointestinal problems (constipation, dehydration)

Sounds horrible, doesn’t it? Unfortunately, many people who develop an eating disorder do not realize the consequence of their actions, and as Anorexia Nervosa is a mental disorder, it take more than just getting them to gain weight to feel better about themselves.

A lot of the cause of an eating disorder is because of some traumatic event (for example, rape, violence, abuse), society’s distortion of a healthy body weight, family history of an eating disorder, need for perfection (unrealistic expectations may play a role), feelings of depression or inadequacy, and difficulty expressing emotions and feelings. It’s a complex disorder, and it takes more than one professional to help a person overcome this disorder.

What can you do if you suspect that you, or someone you know, has Anorexia Nervosa? The National Eating Disorders Association is a great resource to help guide you through a conversation if you suspect that someone you know has Anorexia Nervosa. Basically, it is important to talk with them about it in private, but you should not place blame or tell them to “just eat more”. As well, you should tell them that you care about them and want to help and you will not abandon them.

Getting Treatment

As Anorexia Nervosa is a complex disorder, treatment is somewhat complex. The person with Anorexia Nervosa should first see a psychologist, who will help them figure out the core reason they have developed an eating disorder. Their physician should also be involved, to make sure that their bodies are working properly and they have not developed any of the health problems mentioned above (and if they have, to help them find ways to treat those medical problems). As well, a registered dietitian should be involved to help the person feel good about food again and regain weight towards a healthy body weight (i.e., normal BMI).

Sometimes, a person may need to be hospitalized because of their medical problems (their heart may be too weak for example). As well, sometimes a person may need in-patient or out-patient psychotherapy with a group of individuals who are also seeking treatment. Most of the time, family is involved in these sessions. And remember, if you are a parent and your child has an eating disorder, and you are trying to seek help for them, they may hate you, but I’m sure it will only be temporary–what’s important is that you help your child, sibling, friend or other relative!

More Information

The National Women’s Health Information Center, part of the US Dept of Health and Human Services.

The National Eating Disorders Association Anorexia Nervosa page (see other links within their site for more information on treatment, etc).

National Institute of Mental Health, a division of the National Institutes of Health.

Substance Abuse and Mental Health Services Administration Website (a division of the US Dept of Health and Human Services).

Osteoporosis, or a disease in which your bones become more porous and therefore break more easily, will affect 1 of 3 women and 1 of 5 men over the age of 50 years. Are you at risk, and what can you do to lessen your risk of osteoporosis?

The International Osteoporosis Foundation (based in Switzerland) has a short quiz to help you determine your risk of osteoporosis. You should check it out!

What can you do to minimize your risk of osteoporosis?

1. Get enough calcium!
2. Get enough vitamin D, which helps our bodies absorb calcium. Children, men and women less than 50 years of age need 200 IU/day, those 51-70 years of age need 400 IU/day, those older than 71 need 600 IU/day. Good sources of vitamin D include: salmon, tuna, milk and some dairy products, fortified foods. Also, being out in the sun for at least 15 minutes will help you get your vitamin D, but watch out for sunburn!
3. Engage in weight-bearing exercise (walking, running, jump roping, dancing, etc) to help strengthen your bones.
4. Stop smoking and minimize alcohol consumption.
5. Maintain a healthy weight (lose weight if you are overweight; gain weight if you are underweight).

If you are concerned about your risk of osteoporosis, talk with your doctor. He or she might be able to schedule a DEXA scan, which can measure how dense your bones are (the denser your bones, the less likely they are to break and the stronger they are).