Over 70% of American Adults Are Overweight or Obese.
From the CDC ( https://www.cdc.gov/nchs/fastats/obesity-overweight.htm )
AND those were the CDC numbers from back in 2015-16. It’s highly likely that things have only gotten worse since then if modern trends have continued.
That is a troubling statistic and shocking statistic. How have we come to a place where over 70% of American adults are overweight or obese?
In 2020, our underlying health has become an even greater concern as we have all dealt with the realities of a global pandemic.
Obesity alone can put someone at a higher risk of negative outcomes related to Covid (https://www.houstonmethodist.org/blog/articles/2020/jun/obesity-and-covid-19-can-your-weight-alone-put-you-at-higher-risk/)
The bad news is that the experts think that Covid-19 is going to be with us for a while as we work on vaccines, treatments and the best public health strategies to minimize infections and deaths.
However, the good news is that we as individuals have the power, not just to avoid the risk of infection through the public health recommendations of distancing, masking and hygiene, but to optimize our own underlying health and immunity by focusing on healthy living.
Healthy living is what we practice and preach through our coaching everyday. It’s easy to get caught up in a busy modern world and lose sight of the fundamentals that are required in living a balanced lifestyle such as:
- Hydration – we recommend at least 80+ ounces of water per day. Possibly more if you are working or working out in a hot and humid environment, and don’t forget about those electrolytes. Water alone doesn’t work well if you don’t have balanced electrolytes in your diet.
- Sleep – Strive for 8 hours of uninterrupted, restful sleep per night. Some people can do ok on less and some people actually need more (especially athletes and those training a lot), but 8 is sufficient for most people. Try to develop good “sleep hygiene” with a bedtime routine in which you reduce screen time, light, food, alcohol and other stressors within an hour of bedtime. Try to wake up at or close to the same time everyday, including the weekends. That last one is most helpful for most people that struggle with sleep!
- Nutrition – Balance your meals using the plate method. 50% of your plate should be non-starchy veggies, 25% should be a lean protein source and 25% should be starchy carbohydrates. Whenever you eat, try to have protein, fat and carbs together–don’t just eat one type of macronutrient during meals or snacks. Eat slowly and listen to those hunger signals to recognize when you are truly full so that you do not overeat. Make sure you are getting plenty of protein. There are more detailed ways to calculate your needs but if you shoot for 1 gram of protein per pound of lean body weight then that should be more than enough for most people (and probably much more that you’re used to eating). This protein keeps you feeling full, less cravings of other less healthy things and helps to build and maintain your muscle mass.
- Exercise – According to the American College of Sports Medicine, all healthy adults should perform moderate intensity aerobic activity for at least 30 minutes at least 5 days per week or at least 3 days per week if vigorous intensity. Also, full body resistance or strength training should be done at least twice per week. We easily accomplish this in a CrossFit gym environment, but there are plenty of other activities that you can do outside of the gym to increase your aerobic fitness or burn extra calories.
- Stress Management – this can and should be done in many different ways. Exercise is one of the most beneficial tools for managing stress, anxiety and depression, but hopefully, you’re already doing that. Stretching, hot/cold therapies, yoga, meditation/mindfulness practices, cognitive behavioral techniques, time in nature and simply having quality time with family, friends, faith or other spiritual pursuits that give us a sense of purpose and peace.
We may not have a cure for Covid or the other ills of the world, but through simple daily routines and deliberately practicing these basic concepts of holistic, healthy living, we can go a long way to not only improving our own health and immunity, but improving the health and immunity of our families and our communities through good examples and messaging.
Get out and live your best life today!
Need help? Our coaches are here for you at https://mousetrapfitness.com/group-training/
Yours In Health,
Ryan McFadyen