Page 6 — Sunday, April 27, 2014
Exercise Continued from Page 3
really the biggest risk in adults,” Harstine said. As the state’s obesity rate rises so does the prevalence of diabetes. More than 10 percent of Oklahoma adults from 2005 to 2010 had been told by a health professional that they had diabetes. During that same time period in Muskogee County, 12.1 percent of adults had diabetes, which is slightly more than the 11.8 percent of adults cited in the previous County Health Report. Before beginning an exercise regimen, a doctor’s visit is important. “First thing to do is check with a doctor,” said Kent Camp, fitness coordinator
Muskogee Phoenix
at Muskogee Swim and Fitness. The next thing Camp advises is to get with a trainer. He said many people go too hard on their own or expect quick results. “It isn’t quick, the weight didn’t happen overnight, and the results aren’t going to happen overnight,” he said. A trainer can set up a workout program and help keep you on the right track. For people who may not have access to a trainer there are other options for workouts. Camp suggests doing weight lifting repetitions, or sets. “One set of 12 or 15 at a really light weight,” he said. Start with something light. Camp suggests a three- to five-pound dumb-
Living Well
bell or even a can of vegetables. A complete body work out is also important. “The more muscle you have the more sugar you can burn off,” Camp said. If someone doesn’t have the access to a gym or trainer, another alternative is to walk. “If you don’t have any of those things, walking would be the next best thing,” Camps said. Muskogee offers it’s residents a variety of free places to walk. There are many paths at the local parks, and many people find walking in Arrowhead Mall beneficial. Camp said 30 to 45 minutes of walking a day or two to five trips to the gym a week can help keeping weight in check. Reach E.I. Hillin at (918) 684-2926 or ehillin @muskogeephoenix.com.
Living Well
Groups Continued from Page 2
vidually with patients, who are referred by primary care providers. The program offers classes on diet, physical activity, medications and other issues. According to the Cherokee Nation, more than 200 patients benefited from classes offered at W.W. Hastings Hospital in 2013. Patients attending all four classes in 2013 improved their blood sugar levels, lost weight and increased physical activity. The Cherokee Nation also offers 16-week programs in Muskogee, Cherokee, Sequoyah and other counties for patients with pre-diabetes. People still can enjoy Native foods while managing their diabetes, said Michelle Goss, clinical dietitian for Cherokee Nation Three Rivers Health Center.
Muskogee Phoenix “We teach a lot with portion control,” Goss said. That means people may still have their fry bread if they have smaller portions and “watch what you have with it,” Goss said. “And a lot of Native foods are heart-healthy, depending on how you prepare them,” Goss said. She listed wild onions, wild greens and poke salad as examples of healthy foods. The American Diabetes Association website cites other ethnic groups prone to diabetes: • African Americans are 1.8 times more likely to have diabetes than non-Hispanic whites. About 18.7 percent of African Americans 20 or older have diabetes. • Hispanic Americans are 1.7 times more likely to have diaStaff photo by Cathy Spaulding betes than non-Hispanic whites. Cherokee Nation Three Rivers Health Center Reach Cathy Spaulding at Dietitian Michelle Goss visits with a client at the (918) 684-2928 or cspaulding health center. Goss said Native American foods can be healthy if prepared properly. @muskogeephoenix.com.
Sunday, April 27, 2014 — Page 3
Exercise helps avoid diabetes By E.I. Hillin Phoenix Staff Writer
Muskogee County, at 36.2 percent. According to the Oklahoma State Health Department, one of the primary causes of adult deaths is obesity. Data from the health department from 2005 to 2010 estimates the rate of adult obesity to be 29.6 percent in Muskogee County. Obesity increases the risk of several chronic diseases such as heart disease and Type 2 diabetes. “Weight problem is
Doctors and diabetes experts agree the best way to avoid diabetes includes exercise. “You got to get active,” said Dr. Lillian Harstine, an endocrinologist. The 2014 County Health Report reveals that Muskogee County needs more exercise. While 30.4 percent of all Oklahoma adults from 2005 to 2010 were not engaging in any physical activity, the rate was higher in (See EXERCISE, Page 6)