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If I'm going to live to be 95 I would much prefer to be healthy, cogent and content. So I want to know the secrets of the healthy and very old.\u003c/p>\n\u003caside class=\"pullquote alignright\">'The good news is that there's a lot we can do about it.' \u003ccite>Dr. Luigi Ferrucci, National Institute on Aging \u003c/cite>\u003c/aside>\n\u003cp>Fortunately, scientists are starting to figure that out, \"The good news is that there's a lot we can do about it,\" says \u003ca href=\"http://www.grc.nia.nih.gov/branches/irp/lferrucci.htm\">Dr. Luigi Ferrucci\u003c/a>, a geriatrician and scientific director at the National Institute on Aging. He wants to see more and more people in that state of \"aging grace.\"\u003c/p>\n\u003cp>I've been thinking a lot about what makes for a robust old age because my dad just turned 95. On his birthday, he pruned trees in the yard, took a walk, played a little online solitaire and had dinner with the family. We stayed up late and laughed a lot. Last week he did his taxes — the old-fashioned way, with a pencil, a calculator and a stack of IRS forms.\u003c/p>\n\u003cp>Clearly Dad has genetics in his favor; his father lived to be 97. But genes aren't fate, Ferrucci says: \"There's some destiny; we are children of our genome and what we inherit from our parents. But we can do a lot to avoid the destiny that was predisposed to us.\"\u003c/p>\n\u003cp>Studies have found that genes are a factor in extreme longevity just about 20 percent of the time, but being physically healthy while very old is much more likely to run in families. Clearly those families must be doing something right.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>[contextly_sidebar id=\"FYzaUlcNufiWHLdwWvVqjxWoXrX2czUt\"]To find out, in 2009 the NIH launched the \u003ca href=\"https://www.nia.nih.gov/health/publication/healthy-aging-lessons-baltimore-longitudinal-study-aging/blsas-ideal-future\">IDEAL\u003c/a> study, which focuses on the families of people who were able to delay or evade ill health in their 80s and beyond.\u003c/p>\n\u003cp>They've already gotten some physiological clues. Healthy old people are much more likely to have a lower resting metabolic rate, Ferrucci says, which means that their bodies are still working efficiently. \"They have energy left for other activities,\" he says. \"It allows them to do many, many things during daily life.\"\u003c/p>\n\u003cp>The lucky ones also tend to have fasting glucose numbers more typical of people in their 20s. Obesity and lack of exercise increase the risk of insulin resistance, so keeping weight under control and staying active from early adulthood can help there, Ferrucci says. Medications like metformin for people with insulin resistance help, too. \"There's a lot you can do to manage your insulin resistance as soon as you realize it's there.\"\u003c/p>\n\u003cp>Other studies, including the landmark \u003ca href=\"https://www.blsa.nih.gov/\">Baltimore Longitudinal Study on Aging\u003c/a>, have found that participants' attitude about the inevitable losses of aging matters, too.\u003c/p>\n\u003cp>\"Some of them thought that aging sucks — your friends die, you get disease, you can't do whatever you want, you can't eat and drink what you like,\" Ferrucci says. \"But others thought aging was not so bad.\" And people who had a positive view of aging at age 40 had significantly less cardiovascular disease later on.\u003c/p>\n\u003cfigure id=\"attachment_174702\" class=\"wp-caption alignright\" style=\"max-width: 400px\">\u003cimg class=\"size-thumbnail wp-image-174702\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-400x300.jpg\" alt=\"At 95, the author's father, Jim Shute, is still wielding a mean pole saw.\" width=\"400\" height=\"300\" srcset=\"https://ww2.kqed.org/app/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-1440x1080.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-1180x885.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-960x720.jpg 960w\" sizes=\"(max-width: 400px) 100vw, 400px\">\u003cfigcaption class=\"wp-caption-text\">At 95, the author's father, Jim Shute, is still wielding a mean pole saw. \u003ccite>(Nancy Shute/NPR)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\"How that works will require a lot more work from us,\" Ferrucci says. \"But clearly these people have found ways of behaving and thinking and interacting with the environment and other people that works for them.\"\u003c/p>\n\u003cp>I have no idea what my dad's fasting glucose level is, but I've got to think that still doing his own yardwork and playing duplicate bridge has got to play a role in his good health. That and the fact that when I ask him how he's doing he says \"fantastic,\" even when I know that's a stretch.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>My chat with Ferrucci has made my realize that I shouldn't count on lucky genes to give me a free pass. He envisions a day when the science on aging will have become so good that young men and women would get individualized prescriptions on reducing risk. But for now, I think it's time for me to hit \"publish\" and go out for a walk. That would be fantastic.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2016 NPR. To see more, visit http://www.npr.org/.\u003cimg src=\"http://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Secrets+Of+The+Very+Old+And+Healthy+%E2%80%94+Start+When+You%27re+Young&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\" alt=\"\">\u003c/div>\n\n","blocks":[],"excerpt":"What you do in your 20s and 30s and 40s can make it more likely that you'll be mobile and healthy in old age, scientists say. That's true even if your ancestors didn't fare so well.","status":"publish","parent":0,"modified":1461083674,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":15,"wordCount":730},"headData":{"title":"Secrets of Getting to Your 90s -- in Good Health | KQED","description":"What you do in your 20s and 30s and 40s can make it more likely that you'll be mobile and healthy in old age, scientists say. That's true even if your ancestors didn't fare so well.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Secrets of Getting to Your 90s -- in Good Health","datePublished":"2016-04-19T16:34:34.000Z","dateModified":"2016-04-19T16:34:34.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"174700 http://ww2.kqed.org/stateofhealth/?p=174700","disqusUrl":"https://ww2.kqed.org/stateofhealth/2016/04/19/secrets-of-getting-to-your-90s-in-good-health/","disqusTitle":"Secrets of Getting to Your 90s -- in Good Health","nprImageCredit":"Fanatic Studio","nprByline":"Nancy Shute\u003cbr />\u003ca href=\"http://www.npr.org/sections/health-shots/\">NPR Shots\u003c/a>","nprImageAgency":"Collection Mix: Sub/Getty Images","nprStoryId":"474668196","nprApiLink":"http://api.npr.org/query?id=474668196&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/sections/health-shots/2016/04/18/474668196/secrets-of-the-very-old-and-healthy-start-when-youre-young?ft=nprml&f=474668196","nprRetrievedStory":"1","nprPubDate":"Mon, 18 Apr 2016 16:50:00 -0400","nprStoryDate":"Mon, 18 Apr 2016 14:25:00 -0400","nprLastModifiedDate":"Mon, 18 Apr 2016 16:50:53 -0400","path":"/stateofhealth/174700/secrets-of-getting-to-your-90s-in-good-health","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>When it comes to getting old, some of us are a lot better at it than others. If I'm going to live to be 95 I would much prefer to be healthy, cogent and content. So I want to know the secrets of the healthy and very old.\u003c/p>\n\u003caside class=\"pullquote alignright\">'The good news is that there's a lot we can do about it.' \u003ccite>Dr. Luigi Ferrucci, National Institute on Aging \u003c/cite>\u003c/aside>\n\u003cp>Fortunately, scientists are starting to figure that out, \"The good news is that there's a lot we can do about it,\" says \u003ca href=\"http://www.grc.nia.nih.gov/branches/irp/lferrucci.htm\">Dr. Luigi Ferrucci\u003c/a>, a geriatrician and scientific director at the National Institute on Aging. He wants to see more and more people in that state of \"aging grace.\"\u003c/p>\n\u003cp>I've been thinking a lot about what makes for a robust old age because my dad just turned 95. On his birthday, he pruned trees in the yard, took a walk, played a little online solitaire and had dinner with the family. We stayed up late and laughed a lot. Last week he did his taxes — the old-fashioned way, with a pencil, a calculator and a stack of IRS forms.\u003c/p>\n\u003cp>Clearly Dad has genetics in his favor; his father lived to be 97. But genes aren't fate, Ferrucci says: \"There's some destiny; we are children of our genome and what we inherit from our parents. But we can do a lot to avoid the destiny that was predisposed to us.\"\u003c/p>\n\u003cp>Studies have found that genes are a factor in extreme longevity just about 20 percent of the time, but being physically healthy while very old is much more likely to run in families. Clearly those families must be doing something right.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003c/p>\u003cp>\u003c/p>\u003cp>To find out, in 2009 the NIH launched the \u003ca href=\"https://www.nia.nih.gov/health/publication/healthy-aging-lessons-baltimore-longitudinal-study-aging/blsas-ideal-future\">IDEAL\u003c/a> study, which focuses on the families of people who were able to delay or evade ill health in their 80s and beyond.\u003c/p>\n\u003cp>They've already gotten some physiological clues. Healthy old people are much more likely to have a lower resting metabolic rate, Ferrucci says, which means that their bodies are still working efficiently. \"They have energy left for other activities,\" he says. \"It allows them to do many, many things during daily life.\"\u003c/p>\n\u003cp>The lucky ones also tend to have fasting glucose numbers more typical of people in their 20s. Obesity and lack of exercise increase the risk of insulin resistance, so keeping weight under control and staying active from early adulthood can help there, Ferrucci says. Medications like metformin for people with insulin resistance help, too. \"There's a lot you can do to manage your insulin resistance as soon as you realize it's there.\"\u003c/p>\n\u003cp>Other studies, including the landmark \u003ca href=\"https://www.blsa.nih.gov/\">Baltimore Longitudinal Study on Aging\u003c/a>, have found that participants' attitude about the inevitable losses of aging matters, too.\u003c/p>\n\u003cp>\"Some of them thought that aging sucks — your friends die, you get disease, you can't do whatever you want, you can't eat and drink what you like,\" Ferrucci says. \"But others thought aging was not so bad.\" And people who had a positive view of aging at age 40 had significantly less cardiovascular disease later on.\u003c/p>\n\u003cfigure id=\"attachment_174702\" class=\"wp-caption alignright\" style=\"max-width: 400px\">\u003cimg class=\"size-thumbnail wp-image-174702\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-400x300.jpg\" alt=\"At 95, the author's father, Jim Shute, is still wielding a mean pole saw.\" width=\"400\" height=\"300\" srcset=\"https://ww2.kqed.org/app/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-1440x1080.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-1180x885.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/27/2016/04/mr-shute-9743c33d0c26491c0cd77022379b9e18262afd1b-960x720.jpg 960w\" sizes=\"(max-width: 400px) 100vw, 400px\">\u003cfigcaption class=\"wp-caption-text\">At 95, the author's father, Jim Shute, is still wielding a mean pole saw. \u003ccite>(Nancy Shute/NPR)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\"How that works will require a lot more work from us,\" Ferrucci says. \"But clearly these people have found ways of behaving and thinking and interacting with the environment and other people that works for them.\"\u003c/p>\n\u003cp>I have no idea what my dad's fasting glucose level is, but I've got to think that still doing his own yardwork and playing duplicate bridge has got to play a role in his good health. That and the fact that when I ask him how he's doing he says \"fantastic,\" even when I know that's a stretch.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>My chat with Ferrucci has made my realize that I shouldn't count on lucky genes to give me a free pass. He envisions a day when the science on aging will have become so good that young men and women would get individualized prescriptions on reducing risk. But for now, I think it's time for me to hit \"publish\" and go out for a walk. That would be fantastic.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2016 NPR. To see more, visit http://www.npr.org/.\u003cimg src=\"http://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Secrets+Of+The+Very+Old+And+Healthy+%E2%80%94+Start+When+You%27re+Young&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\" alt=\"\">\u003c/div>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/stateofhealth/174700/secrets-of-getting-to-your-90s-in-good-health","authors":["byline_stateofhealth_174700"],"categories":["stateofhealth_12"],"tags":["stateofhealth_186","stateofhealth_2740","stateofhealth_58","stateofhealth_298"],"featImg":"stateofhealth_174701","label":"stateofhealth"},"stateofhealth_102167":{"type":"posts","id":"stateofhealth_102167","meta":{"index":"posts_1591205157","site":"stateofhealth","id":"102167","score":null,"sort":[1446568477000]},"guestAuthors":[],"slug":"lake-county-native-americans-learn-power-of-exercise-to-fight-diabetes","title":"Lake County Native Americans Learn Power of Exercise to Fight Diabetes","publishDate":1446568477,"format":"standard","headTitle":"Vital Signs | State of Health | KQED News","labelTerm":{"term":2363,"site":"stateofhealth"},"content":"\u003cp>Johnny Gonzales kneels next to his client, Jorje Mendez, who is struggling through the last set of pushups at the gym.\u003c/p>\n\u003cp>“Give me eight of them!” says Gonzales, 59. “Be strict. This is where all the gains are made right here. If you can do this, you can do anything!”\u003c/p>\n\u003cp>It's a pretty typical gym in an atypical setting. Gonzales works with patients of the Lake County Tribal Health Clinic, and the gym is within the clinic itself.\u003c/p>\n\u003cp>[soundcloud url=\"https://api.soundcloud.com/tracks/231367075\" params=\"color=ff5500&auto_play=false&hide_related=false&show_comments=true&show_user=true&show_reposts=false\" width=\"100%\" height=\"166\" iframe=\"true\" /]\u003c/p>\n\u003cp>Patients diagnosed with prediabetes who enroll in a program to lose weight are eligible for work with Gonzales -- free of charge.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>The clinic, which targets members of the six local Pomo tribes in the county, also offers classes on healthy eating and other lifestyle changes that can reduce the risk of diabetes.\u003c/p>\n\u003cfigure id=\"attachment_102193\" class=\"wp-caption alignright\" style=\"max-width: 400px\">\u003ca href=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut.jpg\">\u003cimg class=\"wp-image-102193 size-thumbnail\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut-400x267.jpg\" alt=\"Trainer Johny Gonzales coaches Jorje Mendez through a set of exercises at Lake County Tribal Health Consortium. Increasing physical activity is a key goal of the clinic's diabetes prevention program.\" width=\"400\" height=\"267\" srcset=\"https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut-400x267.jpg 400w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut-800x533.jpg 800w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut-1440x960.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut-1180x787.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut-960x640.jpg 960w\" sizes=\"(max-width: 400px) 100vw, 400px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Trainer Johnny Gonzales coaches Jorje Mendez through a set of exercises at Lake County Tribal Health Consortium. Increasing physical activity is a key goal of the clinic's diabetes prevention program. \u003ccite>(Farida Jhabvala Romero/KQED)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>Mendez, 33, an accountant and father of five, was a cross-country champion at Clear Lake High during his younger days, but settled into a more sedentary lifestyle that involved “eating a lot -- and [drinking] a lot of alcohol.” His weight ballooned to 300 pounds.\u003c/p>\n\u003cp>He decided to join the clinic's program after he was diagnosed as prediabetic. Grueling sessions with Gonzales three times a week have helped him lose over 45 pounds, he says.\u003c/p>\n\u003cp>“I feel better now,” says Mendez. “Other places you got to pay a fortune; I don’t have that. So I’m blessed to come here.”\u003c/p>\n\u003cp>Access to this gym and Gonzales' training sessions are a game changer for patients like Mendez, who wouldn't be able to afford it otherwise. In Lake County, a quarter of the population lives below the federal poverty level, and the median household income of $36,548 is much lower than the statewide average.\u003c/p>\n\u003cp>The clinic’s local efforts target a rapidly growing disease among Native Americans, who are twice as likely to be diagnosed with diabetes compared with non-Hispanic whites, according to the U.S. Department of Health and Human Services’ \u003ca href=\"http://www.ihs.gov/MedicalPrograms/Diabetes/HomeDocs/Resources/FactSheets/2012/Fact_sheet_AIAN_508c.pdf\" target=\"_blank\">Indian Health Service\u003c/a>. Particularly alarming is the impact of the disease among Native young people ages 10 to 19. That population is nine times more likely to be diagnosed with Type 2 diabetes than non-Hispanic white children.\u003c/p>\n\u003cp>Gonzales, who has worked with the Lake County Tribal Health Consortium since 2002, says that reality requires immediate attention.\u003c/p>\n\u003cp>“We are seeing it. We have kids that are 12 years old that weigh 240, 250. So they are candidates for diabetes,” says Gonzales. “When you see a 12-year-old kid that is prediabetic, that is pretty sad. A lot of it is lack of education to that kid, or their parents just don’t know.”\u003c/p>\n\u003cp>Gonzales, a former Marine, says Native American communities in Lake County face challenges that make them susceptible to diabetes. He has witnessed how lack of physical activity and healthy foods can take a toll in people's bodies.\u003c/p>\n\u003cp>“A lot of aching and pains weren’t due to injuries. It’s because they were inactive,” says Gonzales of clients living at Big Valley Rancheria, one of the local Pomo reservations. “Their challenge is trying to eat healthy. On this reservation and some of the other reservations, it’s not the healthiest food.”\u003c/p>\n\u003cfigure id=\"attachment_102194\" class=\"wp-caption alignright\" style=\"max-width: 400px\">\u003ca href=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1.jpg\">\u003cimg class=\"wp-image-102194 size-thumbnail\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1-400x267.jpg\" alt='Johny Gonzales shows off a food guide for patients in the Lake County Tribal Health clinic diabetes prevention program. He recommends clients to stay away from processed foods and to \"get off the couch.\" ' width=\"400\" height=\"267\" srcset=\"https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1-400x267.jpg 400w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1-800x533.jpg 800w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1-1440x960.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1-1180x787.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1-960x640.jpg 960w\" sizes=\"(max-width: 400px) 100vw, 400px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Johnny Gonzales shows off a food guide for patients in the Lake County Tribal Health clinic diabetes prevention program. He recommends that clients stay away from processed foods and 'get off the couch.' \u003ccite>(Farida Jhabvala Romero/KQED)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>Even with those challenges, Gonzales remains evangelical about the healing powers of physical activity. It’s a deep-seated belief stemming from his personal experience after he hurt his back while working as a welder. Doctors told him he couldn’t do construction work anymore and recommended surgery. At the time, Gonzales balked at the procedure and chose instead to swim and exercise to strengthen his back.\u003c/p>\n\u003cp>“I noticed that when I was active I didn’t hurt nearly as bad, but when I wasn’t active I hurt all the time,” says Gonzales. “I didn’t want to depend on meds all the time, so I had to be active. That’s when I started pursuing becoming a trainer.”\u003c/p>\n\u003cp>Gonzales tells his clients that physical activity and perseverance are great medicines to combat diabetes and other ills. That helps him stay optimistic while on his job, which includes leading exercise workshops at nearby reservations. Participants often crowd the training, he says, though at other times nobody shows up. That doesn't dampen his passion for the job.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>“Things tend to move a little slow in native country. Sometimes we just have to take baby steps,” he says. “And as a provider, you can’t give up or they give up themselves.”\u003c/p>\n\n","blocks":[],"excerpt":"Tribal health clinic includes on-site gym and free training sessions for patients at high risk of developing diabetes.","status":"publish","parent":0,"modified":1446577160,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":21,"wordCount":906},"headData":{"title":"Lake County Native Americans Learn Power of Exercise to Fight Diabetes | KQED","description":"Tribal health clinic includes on-site gym and free training sessions for patients at high risk of developing diabetes.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Lake County Native Americans Learn Power of Exercise to Fight Diabetes","datePublished":"2015-11-03T16:34:37.000Z","dateModified":"2015-11-03T18:59:20.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"102167 http://ww2.kqed.org/stateofhealth/?p=102167","disqusUrl":"https://ww2.kqed.org/stateofhealth/2015/11/03/lake-county-native-americans-learn-power-of-exercise-to-fight-diabetes/","disqusTitle":"Lake County Native Americans Learn Power of Exercise to Fight Diabetes","path":"/stateofhealth/102167/lake-county-native-americans-learn-power-of-exercise-to-fight-diabetes","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>Johnny Gonzales kneels next to his client, Jorje Mendez, who is struggling through the last set of pushups at the gym.\u003c/p>\n\u003cp>“Give me eight of them!” says Gonzales, 59. “Be strict. This is where all the gains are made right here. If you can do this, you can do anything!”\u003c/p>\n\u003cp>It's a pretty typical gym in an atypical setting. Gonzales works with patients of the Lake County Tribal Health Clinic, and the gym is within the clinic itself.\u003c/p>\n\u003cp>\u003c/p>\u003cp>\u003cdiv class='utils-parseShortcode-shortcodes-__shortcodes__shortcodeWrapper'>\n \u003ciframe width='100%' height='166'\n scrolling='no' frameborder='no'\n src='https://w.soundcloud.com/player/?url=https://api.soundcloud.com/tracks/231367075&visual=true&color=ff5500&auto_play=false&hide_related=false&show_comments=true&show_user=true&show_reposts=false'\n title='https://api.soundcloud.com/tracks/231367075'>\n \u003c/iframe>\n \u003c/div>\u003c/p>\u003cp>\u003c/p>\n\u003cp>Patients diagnosed with prediabetes who enroll in a program to lose weight are eligible for work with Gonzales -- free of charge.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>The clinic, which targets members of the six local Pomo tribes in the county, also offers classes on healthy eating and other lifestyle changes that can reduce the risk of diabetes.\u003c/p>\n\u003cfigure id=\"attachment_102193\" class=\"wp-caption alignright\" style=\"max-width: 400px\">\u003ca href=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut.jpg\">\u003cimg class=\"wp-image-102193 size-thumbnail\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut-400x267.jpg\" alt=\"Trainer Johny Gonzales coaches Jorje Mendez through a set of exercises at Lake County Tribal Health Consortium. Increasing physical activity is a key goal of the clinic's diabetes prevention program.\" width=\"400\" height=\"267\" srcset=\"https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut-400x267.jpg 400w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut-800x533.jpg 800w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut-1440x960.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut-1180x787.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17291_IMG_9342.JPG-qut-960x640.jpg 960w\" sizes=\"(max-width: 400px) 100vw, 400px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Trainer Johnny Gonzales coaches Jorje Mendez through a set of exercises at Lake County Tribal Health Consortium. Increasing physical activity is a key goal of the clinic's diabetes prevention program. \u003ccite>(Farida Jhabvala Romero/KQED)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>Mendez, 33, an accountant and father of five, was a cross-country champion at Clear Lake High during his younger days, but settled into a more sedentary lifestyle that involved “eating a lot -- and [drinking] a lot of alcohol.” His weight ballooned to 300 pounds.\u003c/p>\n\u003cp>He decided to join the clinic's program after he was diagnosed as prediabetic. Grueling sessions with Gonzales three times a week have helped him lose over 45 pounds, he says.\u003c/p>\n\u003cp>“I feel better now,” says Mendez. “Other places you got to pay a fortune; I don’t have that. So I’m blessed to come here.”\u003c/p>\n\u003cp>Access to this gym and Gonzales' training sessions are a game changer for patients like Mendez, who wouldn't be able to afford it otherwise. In Lake County, a quarter of the population lives below the federal poverty level, and the median household income of $36,548 is much lower than the statewide average.\u003c/p>\n\u003cp>The clinic’s local efforts target a rapidly growing disease among Native Americans, who are twice as likely to be diagnosed with diabetes compared with non-Hispanic whites, according to the U.S. Department of Health and Human Services’ \u003ca href=\"http://www.ihs.gov/MedicalPrograms/Diabetes/HomeDocs/Resources/FactSheets/2012/Fact_sheet_AIAN_508c.pdf\" target=\"_blank\">Indian Health Service\u003c/a>. Particularly alarming is the impact of the disease among Native young people ages 10 to 19. That population is nine times more likely to be diagnosed with Type 2 diabetes than non-Hispanic white children.\u003c/p>\n\u003cp>Gonzales, who has worked with the Lake County Tribal Health Consortium since 2002, says that reality requires immediate attention.\u003c/p>\n\u003cp>“We are seeing it. We have kids that are 12 years old that weigh 240, 250. So they are candidates for diabetes,” says Gonzales. “When you see a 12-year-old kid that is prediabetic, that is pretty sad. A lot of it is lack of education to that kid, or their parents just don’t know.”\u003c/p>\n\u003cp>Gonzales, a former Marine, says Native American communities in Lake County face challenges that make them susceptible to diabetes. He has witnessed how lack of physical activity and healthy foods can take a toll in people's bodies.\u003c/p>\n\u003cp>“A lot of aching and pains weren’t due to injuries. It’s because they were inactive,” says Gonzales of clients living at Big Valley Rancheria, one of the local Pomo reservations. “Their challenge is trying to eat healthy. On this reservation and some of the other reservations, it’s not the healthiest food.”\u003c/p>\n\u003cfigure id=\"attachment_102194\" class=\"wp-caption alignright\" style=\"max-width: 400px\">\u003ca href=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1.jpg\">\u003cimg class=\"wp-image-102194 size-thumbnail\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1-400x267.jpg\" alt='Johny Gonzales shows off a food guide for patients in the Lake County Tribal Health clinic diabetes prevention program. He recommends clients to stay away from processed foods and to \"get off the couch.\" ' width=\"400\" height=\"267\" srcset=\"https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1-400x267.jpg 400w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1-800x533.jpg 800w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1-1440x960.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1-1180x787.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/27/2015/11/RS17292_IMG_9344.JPG-qut-1-960x640.jpg 960w\" sizes=\"(max-width: 400px) 100vw, 400px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Johnny Gonzales shows off a food guide for patients in the Lake County Tribal Health clinic diabetes prevention program. He recommends that clients stay away from processed foods and 'get off the couch.' \u003ccite>(Farida Jhabvala Romero/KQED)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>Even with those challenges, Gonzales remains evangelical about the healing powers of physical activity. It’s a deep-seated belief stemming from his personal experience after he hurt his back while working as a welder. Doctors told him he couldn’t do construction work anymore and recommended surgery. At the time, Gonzales balked at the procedure and chose instead to swim and exercise to strengthen his back.\u003c/p>\n\u003cp>“I noticed that when I was active I didn’t hurt nearly as bad, but when I wasn’t active I hurt all the time,” says Gonzales. “I didn’t want to depend on meds all the time, so I had to be active. That’s when I started pursuing becoming a trainer.”\u003c/p>\n\u003cp>Gonzales tells his clients that physical activity and perseverance are great medicines to combat diabetes and other ills. That helps him stay optimistic while on his job, which includes leading exercise workshops at nearby reservations. Participants often crowd the training, he says, though at other times nobody shows up. That doesn't dampen his passion for the job.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>“Things tend to move a little slow in native country. Sometimes we just have to take baby steps,” he says. “And as a provider, you can’t give up or they give up themselves.”\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/stateofhealth/102167/lake-county-native-americans-learn-power-of-exercise-to-fight-diabetes","authors":["8659"],"series":["stateofhealth_2363"],"categories":["stateofhealth_11"],"tags":["stateofhealth_118","stateofhealth_58","stateofhealth_2533","stateofhealth_2519"],"featImg":"stateofhealth_102201","label":"stateofhealth_2363"},"stateofhealth_23242":{"type":"posts","id":"stateofhealth_23242","meta":{"index":"posts_1591205157","site":"stateofhealth","id":"23242","score":null,"sort":[1419898540000]},"guestAuthors":[],"slug":"dieting-done-right-healthy-weight-loss-strategies","title":"Dieting Done Right: Healthy Weight-Loss Strategies","publishDate":1419898540,"format":"aside","headTitle":"State of Health | KQED News","labelTerm":{"site":"stateofhealth"},"content":"\u003cfigure id=\"attachment_23245\" class=\"wp-caption aligncenter\" style=\"max-width: 640px\">\u003ca href=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/12/iStock_000031160536_Large-e1419898178918.jpg\">\u003cimg class=\"size-large wp-image-23245\" title=\"\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/12/iStock_000031160536_Large-640x422.jpg\" alt=\"(Getty Images)\" width=\"640\" height=\"422\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">(Getty Images)\u003c/figcaption>\u003c/figure>\n\u003cp>Oh yes, this is it: the last few days of the holidays, meaning that after midnight Wednesday, when the New Year rings in, several tens of millions of Americans will start thinking about how to take off the pounds they started putting on back in November -- or before that.\u003c/p>\n\u003cp>When I googled \"diet\" just now, I got \u003ca title=\"https://www.google.com/?gws_rd=ssl#q=diet\" href=\"https://www.google.com/?gws_rd=ssl#q=diet\" target=\"_blank\">more results \u003c/a>than there are people in this country. No surprise that weight loss is pretty much \"everyone's No. 1 resolution,\" said Dr. Jennifer Slovis, who leads the weight management program at Kaiser Oakland. She joined a discussion about weight loss on \u003ca title=\"http://www.kqed.org/a/forum/R201412291000\" href=\"http://www.kqed.org/a/forum/R201412291000\" target=\"_blank\">KQED's \u003cem>Forum\u003c/em>\u003c/a> Monday morning.\u003c/p>\n\u003cp>The first thing they did on the show was dispatch the idea that fad diets can work for you long term. \"We really only support evidence-based therapies,\" said Katie Ferraro, a registered dietitian and professor at the UC San Francisco School of Nursing. \"Unfortunately, those are kind of boring: 'Eat less and exercise more' are not the sexiest messages out there.\"\u003c/p>\n\u003cp>While you should avoid fad diets, the \u003cem>Forum\u003c/em> guests all agreed that individuals have flexibility in how they get to \"eating less and exercising more.\"\u003c!--more-->\u003c/p>\n\u003cp>\"The most important thing when it comes to diet is to find a diet that works for you, that you can maintain,\" said Dr. John Morton, chief of bariatric surgery at Stanford. This may be limiting carbohydrates or limiting fats. But a big strategy is portion control. Portions should be about the size of your fist.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Slovis pointed out that in 1950, a dinner plate was 9 inches. Today it is 13 inches. If you're filling your plate, it's a lot more full today than in 1950. \"It's hard to keep track of what you're eating,\" Slovis said.\u003c/p>\n\u003cp>A 2,000-calorie-a-day diet is \"a good, happy medium for most healthy adults,\" Ferraro said, but then she burst the bubble when she said most Americans eat 3,000 calories a day. It takes only an extra 500 calories a day to gain a pound every week. (I think I might go buy those smaller dinner plates right now.)\u003c/p>\n\u003cp>There are easy things you can cut to strip a lot of calories from your diet. Morton talked about eliminating soda, juices, alcohol, fruit drinks and coffee drinks. \"These big coffees can have as much as 800 calories. That's like a Big Mac in a cup,\" he said. And soda has \"no nutritive value.\"\u003c/p>\n\u003cp>\u003ciframe src=\"https://w.soundcloud.com/player/?url=https%3A//api.soundcloud.com/tracks/183790543&color=ff5500&auto_play=false&hide_related=false&show_comments=true&show_user=true&show_reposts=false\" width=\"100%\" height=\"166\" frameborder=\"no\" scrolling=\"no\">\u003c/iframe>\u003c/p>\n\u003cp>\u003cstrong>The Power of Exercise -- Especially If You're Over 40\u003c/strong>\u003c/p>\n\u003cp>While exercise by itself is a really difficult way to lose weight, it's critically important if you want to avoid putting those pounds back on. To lose one single pound, you need to burn 3,500 calories. Morton said he works out on an elliptical machine and, on a good day, might burn 300 calories.\u003c/p>\n\u003cp>In yet another insult of aging, once people cross 40, their metabolism starts to slow down. But don't despair, because you can rev it up through exercise. \"Dieting is only half the equation,\" said Ferraro. \"You have to be doing the activity on the other side of the equation.\"\u003c/p>\n\u003cp>It need not be a fancy gym membership, the experts agreed. Just walking will do it. \"Anything is better than nothing,\" Morton said. \"It's like putting money in the bank. A little now means a lot later.\" Best is an hour a day, several times a week, but Morton, as many others have said, argues for starting where you can: 10-minute bursts, three times a day, works, too.\u003c/p>\n\u003cp>\u003cb>Real World Weight-Loss Stories\u003c/b>\u003c/p>\n\u003cp>Near the end of the show, a caller asked where she could see the research for herself. Slovis directed her to the \u003ca title=\"http://nwcr.ws/default.htm\" href=\"http://nwcr.ws/default.htm\" target=\"_blank\">National Weight Control Registry\u003c/a>. It has stories of people who have lost at least 30 pounds and have kept that weight off for at least a year. But the average registry member \u003ca title=\"http://nwcr.ws/Research/default.htm\" href=\"http://nwcr.ws/Research/default.htm\" target=\"_blank\">has lost 66 pounds\u003c/a> and kept it off more than five years.\u003c/p>\n\u003cp>The registry tracks more than 10,000 people. Here are key components of how they achieved their goals:\u003c/p>\n\u003cul>\n\u003cli>Low-fat, low-calorie diet\u003c/li>\n\u003cli>Exercise -- average of an hour per day\u003c/li>\n\u003cli>Breakfast every day\u003c/li>\n\u003cli>Weigh at least once a week\u003c/li>\n\u003c/ul>\n\u003cp>\u003c/p>\n\u003cp>It's worth reading some of the \u003ca title=\"http://nwcr.ws/stories.htm\" href=\"http://nwcr.ws/stories.htm\" target=\"_blank\">success stories\u003c/a> from registry members. The \u003ca title=\"http://health.nih.gov/search_results.aspx?terms=nutrition\" href=\"http://health.nih.gov/search_results.aspx?terms=nutrition\" target=\"_blank\">National Institutes of Health\u003c/a> and the \u003ca title=\"http://m.medlineplus.gov/nutrition.html\" href=\"http://m.medlineplus.gov/nutrition.html\" target=\"_blank\">National Library of Medicine\u003c/a> also have good information about healthy living, including strategies for children's nutrition.\u003c/p>\n\n","blocks":[],"excerpt":"Skip the fad diets and get some healthy tips from the three guests who came by KQED Forum.","status":"publish","parent":0,"modified":1419989124,"stats":{"hasAudio":true,"hasVideo":false,"hasChartOrMap":true,"iframeSrcs":["https://w.soundcloud.com/player/"],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":19,"wordCount":752},"headData":{"title":"Dieting Done Right: Healthy Weight-Loss Strategies | KQED","description":"Skip the fad diets and get some healthy tips from the three guests who came by KQED Forum.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Dieting Done Right: Healthy Weight-Loss Strategies","datePublished":"2014-12-30T00:15:40.000Z","dateModified":"2014-12-31T01:25:24.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"23242 http://blogs.kqed.org/stateofhealth/?p=23242","disqusUrl":"https://ww2.kqed.org/stateofhealth/2014/12/29/dieting-done-right-healthy-weight-loss-strategies/","disqusTitle":"Dieting Done Right: Healthy Weight-Loss Strategies","path":"/stateofhealth/23242/dieting-done-right-healthy-weight-loss-strategies","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_23245\" class=\"wp-caption aligncenter\" style=\"max-width: 640px\">\u003ca href=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/12/iStock_000031160536_Large-e1419898178918.jpg\">\u003cimg class=\"size-large wp-image-23245\" title=\"\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/12/iStock_000031160536_Large-640x422.jpg\" alt=\"(Getty Images)\" width=\"640\" height=\"422\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">(Getty Images)\u003c/figcaption>\u003c/figure>\n\u003cp>Oh yes, this is it: the last few days of the holidays, meaning that after midnight Wednesday, when the New Year rings in, several tens of millions of Americans will start thinking about how to take off the pounds they started putting on back in November -- or before that.\u003c/p>\n\u003cp>When I googled \"diet\" just now, I got \u003ca title=\"https://www.google.com/?gws_rd=ssl#q=diet\" href=\"https://www.google.com/?gws_rd=ssl#q=diet\" target=\"_blank\">more results \u003c/a>than there are people in this country. No surprise that weight loss is pretty much \"everyone's No. 1 resolution,\" said Dr. Jennifer Slovis, who leads the weight management program at Kaiser Oakland. She joined a discussion about weight loss on \u003ca title=\"http://www.kqed.org/a/forum/R201412291000\" href=\"http://www.kqed.org/a/forum/R201412291000\" target=\"_blank\">KQED's \u003cem>Forum\u003c/em>\u003c/a> Monday morning.\u003c/p>\n\u003cp>The first thing they did on the show was dispatch the idea that fad diets can work for you long term. \"We really only support evidence-based therapies,\" said Katie Ferraro, a registered dietitian and professor at the UC San Francisco School of Nursing. \"Unfortunately, those are kind of boring: 'Eat less and exercise more' are not the sexiest messages out there.\"\u003c/p>\n\u003cp>While you should avoid fad diets, the \u003cem>Forum\u003c/em> guests all agreed that individuals have flexibility in how they get to \"eating less and exercising more.\"\u003c!--more-->\u003c/p>\n\u003cp>\"The most important thing when it comes to diet is to find a diet that works for you, that you can maintain,\" said Dr. John Morton, chief of bariatric surgery at Stanford. This may be limiting carbohydrates or limiting fats. But a big strategy is portion control. Portions should be about the size of your fist.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Slovis pointed out that in 1950, a dinner plate was 9 inches. Today it is 13 inches. If you're filling your plate, it's a lot more full today than in 1950. \"It's hard to keep track of what you're eating,\" Slovis said.\u003c/p>\n\u003cp>A 2,000-calorie-a-day diet is \"a good, happy medium for most healthy adults,\" Ferraro said, but then she burst the bubble when she said most Americans eat 3,000 calories a day. It takes only an extra 500 calories a day to gain a pound every week. (I think I might go buy those smaller dinner plates right now.)\u003c/p>\n\u003cp>There are easy things you can cut to strip a lot of calories from your diet. Morton talked about eliminating soda, juices, alcohol, fruit drinks and coffee drinks. \"These big coffees can have as much as 800 calories. That's like a Big Mac in a cup,\" he said. And soda has \"no nutritive value.\"\u003c/p>\n\u003cp>\u003ciframe src=\"https://w.soundcloud.com/player/?url=https%3A//api.soundcloud.com/tracks/183790543&color=ff5500&auto_play=false&hide_related=false&show_comments=true&show_user=true&show_reposts=false\" width=\"100%\" height=\"166\" frameborder=\"no\" scrolling=\"no\">\u003c/iframe>\u003c/p>\n\u003cp>\u003cstrong>The Power of Exercise -- Especially If You're Over 40\u003c/strong>\u003c/p>\n\u003cp>While exercise by itself is a really difficult way to lose weight, it's critically important if you want to avoid putting those pounds back on. To lose one single pound, you need to burn 3,500 calories. Morton said he works out on an elliptical machine and, on a good day, might burn 300 calories.\u003c/p>\n\u003cp>In yet another insult of aging, once people cross 40, their metabolism starts to slow down. But don't despair, because you can rev it up through exercise. \"Dieting is only half the equation,\" said Ferraro. \"You have to be doing the activity on the other side of the equation.\"\u003c/p>\n\u003cp>It need not be a fancy gym membership, the experts agreed. Just walking will do it. \"Anything is better than nothing,\" Morton said. \"It's like putting money in the bank. A little now means a lot later.\" Best is an hour a day, several times a week, but Morton, as many others have said, argues for starting where you can: 10-minute bursts, three times a day, works, too.\u003c/p>\n\u003cp>\u003cb>Real World Weight-Loss Stories\u003c/b>\u003c/p>\n\u003cp>Near the end of the show, a caller asked where she could see the research for herself. Slovis directed her to the \u003ca title=\"http://nwcr.ws/default.htm\" href=\"http://nwcr.ws/default.htm\" target=\"_blank\">National Weight Control Registry\u003c/a>. It has stories of people who have lost at least 30 pounds and have kept that weight off for at least a year. But the average registry member \u003ca title=\"http://nwcr.ws/Research/default.htm\" href=\"http://nwcr.ws/Research/default.htm\" target=\"_blank\">has lost 66 pounds\u003c/a> and kept it off more than five years.\u003c/p>\n\u003cp>The registry tracks more than 10,000 people. Here are key components of how they achieved their goals:\u003c/p>\n\u003cul>\n\u003cli>Low-fat, low-calorie diet\u003c/li>\n\u003cli>Exercise -- average of an hour per day\u003c/li>\n\u003cli>Breakfast every day\u003c/li>\n\u003cli>Weigh at least once a week\u003c/li>\n\u003c/ul>\n\u003cp>\u003c/p>\n\u003cp>It's worth reading some of the \u003ca title=\"http://nwcr.ws/stories.htm\" href=\"http://nwcr.ws/stories.htm\" target=\"_blank\">success stories\u003c/a> from registry members. The \u003ca title=\"http://health.nih.gov/search_results.aspx?terms=nutrition\" href=\"http://health.nih.gov/search_results.aspx?terms=nutrition\" target=\"_blank\">National Institutes of Health\u003c/a> and the \u003ca title=\"http://m.medlineplus.gov/nutrition.html\" href=\"http://m.medlineplus.gov/nutrition.html\" target=\"_blank\">National Library of Medicine\u003c/a> also have good information about healthy living, including strategies for children's nutrition.\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/stateofhealth/23242/dieting-done-right-healthy-weight-loss-strategies","authors":["240"],"categories":["stateofhealth_12"],"tags":["stateofhealth_58"],"featImg":"stateofhealth_23248","label":"stateofhealth"},"stateofhealth_21184":{"type":"posts","id":"stateofhealth_21184","meta":{"index":"posts_1591205157","site":"stateofhealth","id":"21184","score":null,"sort":[1412185566000]},"guestAuthors":[],"slug":"video-san-pablo-line-dancing-class-helps-people-step-to-better-health","title":"Video: San Pablo Line-Dancing Class Helps People Step to Better Health","publishDate":1412185566,"format":"aside","headTitle":"State of Health | KQED News","labelTerm":{"site":"stateofhealth"},"content":"\u003cp>\u003cstrong>By Lynne Shallcross\u003c/strong>\u003c/p>\n\u003cp>[vimeo 107754783 w=640 h=360]\u003cbr>\n\u003ca href=\"http://vimeo.com/103663929\">Soul Line Dancers\u003c/a> from \u003ca href=\"http://vimeo.com/user22350838\">Lynne Shallcross\u003c/a> on \u003ca href=\"https://vimeo.com\">Vimeo\u003c/a>.\u003c/p>\n\u003cp>On a recent Tuesday night in San Pablo, singer Patti LaBelle's voice blared from a black stereo inside a florescent-lit classroom in the newly built San Pablo Community Center.\u003c/p>\n\u003cp>Inside, nearly two dozen dancers were working up a sweat to LaBelle’s soulful voice as Patricia Lowe called out dance steps for them to follow.\u003c/p>\n\u003cp>“Five, six, seven, eight! Go one-two! One-two! One, two, three, four. Now shake it!”\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Two days a week, Lowe — whose dance name is Chocolate Platinum — leads what she calls a “soul line dance” class. It’s a chance for community members to get together and dance for health and wellness, and have fun at the same time. \u003c!--more-->\u003c/p>\n\u003cp>Lowe calls it soul line dancing because she’s teaching line dancing steps to R&B soul music, along with a handful of other genres, like jazz and country. She’s been teaching classes since 2012, first in Oakland and now at the community center in San Pablo.\u003c/p>\n\u003cp>“I have literally been dancing some form of dance all my life,” Lowe said. She feels that using her passion for a positive purpose in the community is something she’s been called to do. “I just love what I do. I mean, I feel that I was given a gift and that I’m supposed to do this. I’m supposed to dance, I’m supposed to share what I know with the next person.”\u003c/p>\n\u003cp>Lowe has always been active. She’s been a gym-goer all her life, but she said knows the gym isn’t for everyone — like, for example, Lowe’s dance student Veronika King.\u003c/p>\n\u003cp>King has been a member of the same gym for five years — and in those five years, she’s gone just twice. “This is more appealing to me,” King said. “I like to dance. I can go places and do the dances and then people are like, ‘Look at her! Look at her! Look at her!’ So this is just more exciting than exercising [in] a traditional gym setting.”\u003c/p>\n\u003cp>Marilyn Hudsnail is another of Lowe’s faithful dancers. When Hudsnail began attending Lowe’s classes in February 2013, she had high cholesterol and was borderline diabetic.\u003c/p>\n\u003cp>Now, less than two years later, she’s dropped 86 pounds and has said goodbye to her diabetes and cholesterol problems. She also had anxiety and panic attacks before she started dancing — now, she doesn’t have those either. “It helped me mentally, physically and spiritually,” she said.\u003c/p>\n\u003cp>When Hudsnail began losing weight, it inspired her to dance even more. “Now, you can’t stop me from dancing,” she said. “I dance all the time. Anyplace, anywhere. I be at the bus stop and dancing and people be looking at me, it doesn’t matter. They don’t realize where I came from and where I am now. So I dance all the time.”\u003c/p>\n\u003cp>Those kinds of stories are why Lowe keeps doing what she’s doing. “I believe that people should be able to enjoy the world and themselves and their families. Because with good health, you are able to do more with your family, you’re able to do more with your own self.”\u003c/p>\n\u003cp>After Lowe retired from the Alameda County Probation Department — where, among other things, she organized dance and exercise events for the juveniles in custody — she began line dancing as a hobby. “I just fell in love with it,” she said.\u003c/p>\n\u003cp>Giving back to the community is a priority to Lowe, an Oakland native who graduated from UC Berkeley. She offers free classes from time to time, and she and her team of dancers perform at a variety of events in the community including, for example, San Pablo’s Fourth of July celebration.\u003c/p>\n\u003cp>“We talk about health, wellness, and then we show them by demonstrating soul line dance steps to music. We usually go out to the audience and get audience participation so that they will have a natural feel [that] I don’t have to be the greatest dancer, I don’t have to be the best dancer, but I can line dance for my own health and wellness.”\u003c/p>\n\u003cp>Concerned about the uptick in health issues like obesity and diabetes, Lowe wants her fellow community members to know they can take preventative measures, like dancing for exercise, to keep themselves healthy and living long.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>“We all have a purpose in life,” Lowe said. “Mine was to help people in any means possible, but I do it through dance.”\u003c/p>\n\n","blocks":[],"excerpt":"It’s a chance for people to get together and move for health and wellness, and have fun at the same time.","status":"publish","parent":0,"modified":1412211702,"stats":{"hasAudio":false,"hasVideo":true,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":21,"wordCount":835},"headData":{"title":"Video: San Pablo Line-Dancing Class Helps People Step to Better Health | KQED","description":"It’s a chance for people to get together and move for health and wellness, and have fun at the same time.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Video: San Pablo Line-Dancing Class Helps People Step to Better Health","datePublished":"2014-10-01T17:46:06.000Z","dateModified":"2014-10-02T01:01:42.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"21184 http://blogs.kqed.org/stateofhealth/?p=21184","disqusUrl":"https://ww2.kqed.org/stateofhealth/2014/10/01/video-san-pablo-line-dancing-class-helps-people-step-to-better-health/","disqusTitle":"Video: San Pablo Line-Dancing Class Helps People Step to Better Health","path":"/stateofhealth/21184/video-san-pablo-line-dancing-class-helps-people-step-to-better-health","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cstrong>By Lynne Shallcross\u003c/strong>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"vimeo","attributes":{"named":{"w":"640","h":"360","label":"107754783"},"numeric":["107754783"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cbr>\n\u003ca href=\"http://vimeo.com/103663929\">Soul Line Dancers\u003c/a> from \u003ca href=\"http://vimeo.com/user22350838\">Lynne Shallcross\u003c/a> on \u003ca href=\"https://vimeo.com\">Vimeo\u003c/a>.\u003c/p>\n\u003cp>On a recent Tuesday night in San Pablo, singer Patti LaBelle's voice blared from a black stereo inside a florescent-lit classroom in the newly built San Pablo Community Center.\u003c/p>\n\u003cp>Inside, nearly two dozen dancers were working up a sweat to LaBelle’s soulful voice as Patricia Lowe called out dance steps for them to follow.\u003c/p>\n\u003cp>“Five, six, seven, eight! Go one-two! One-two! One, two, three, four. Now shake it!”\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Two days a week, Lowe — whose dance name is Chocolate Platinum — leads what she calls a “soul line dance” class. It’s a chance for community members to get together and dance for health and wellness, and have fun at the same time. \u003c!--more-->\u003c/p>\n\u003cp>Lowe calls it soul line dancing because she’s teaching line dancing steps to R&B soul music, along with a handful of other genres, like jazz and country. She’s been teaching classes since 2012, first in Oakland and now at the community center in San Pablo.\u003c/p>\n\u003cp>“I have literally been dancing some form of dance all my life,” Lowe said. She feels that using her passion for a positive purpose in the community is something she’s been called to do. “I just love what I do. I mean, I feel that I was given a gift and that I’m supposed to do this. I’m supposed to dance, I’m supposed to share what I know with the next person.”\u003c/p>\n\u003cp>Lowe has always been active. She’s been a gym-goer all her life, but she said knows the gym isn’t for everyone — like, for example, Lowe’s dance student Veronika King.\u003c/p>\n\u003cp>King has been a member of the same gym for five years — and in those five years, she’s gone just twice. “This is more appealing to me,” King said. “I like to dance. I can go places and do the dances and then people are like, ‘Look at her! Look at her! Look at her!’ So this is just more exciting than exercising [in] a traditional gym setting.”\u003c/p>\n\u003cp>Marilyn Hudsnail is another of Lowe’s faithful dancers. When Hudsnail began attending Lowe’s classes in February 2013, she had high cholesterol and was borderline diabetic.\u003c/p>\n\u003cp>Now, less than two years later, she’s dropped 86 pounds and has said goodbye to her diabetes and cholesterol problems. She also had anxiety and panic attacks before she started dancing — now, she doesn’t have those either. “It helped me mentally, physically and spiritually,” she said.\u003c/p>\n\u003cp>When Hudsnail began losing weight, it inspired her to dance even more. “Now, you can’t stop me from dancing,” she said. “I dance all the time. Anyplace, anywhere. I be at the bus stop and dancing and people be looking at me, it doesn’t matter. They don’t realize where I came from and where I am now. So I dance all the time.”\u003c/p>\n\u003cp>Those kinds of stories are why Lowe keeps doing what she’s doing. “I believe that people should be able to enjoy the world and themselves and their families. Because with good health, you are able to do more with your family, you’re able to do more with your own self.”\u003c/p>\n\u003cp>After Lowe retired from the Alameda County Probation Department — where, among other things, she organized dance and exercise events for the juveniles in custody — she began line dancing as a hobby. “I just fell in love with it,” she said.\u003c/p>\n\u003cp>Giving back to the community is a priority to Lowe, an Oakland native who graduated from UC Berkeley. She offers free classes from time to time, and she and her team of dancers perform at a variety of events in the community including, for example, San Pablo’s Fourth of July celebration.\u003c/p>\n\u003cp>“We talk about health, wellness, and then we show them by demonstrating soul line dance steps to music. We usually go out to the audience and get audience participation so that they will have a natural feel [that] I don’t have to be the greatest dancer, I don’t have to be the best dancer, but I can line dance for my own health and wellness.”\u003c/p>\n\u003cp>Concerned about the uptick in health issues like obesity and diabetes, Lowe wants her fellow community members to know they can take preventative measures, like dancing for exercise, to keep themselves healthy and living long.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>“We all have a purpose in life,” Lowe said. “Mine was to help people in any means possible, but I do it through dance.”\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/stateofhealth/21184/video-san-pablo-line-dancing-class-helps-people-step-to-better-health","authors":["8344"],"categories":["stateofhealth_11","stateofhealth_12"],"tags":["stateofhealth_58"],"featImg":"stateofhealth_21870","label":"stateofhealth"},"stateofhealth_19556":{"type":"posts","id":"stateofhealth_19556","meta":{"index":"posts_1591205157","site":"stateofhealth","id":"19556","score":null,"sort":[1403027675000]},"guestAuthors":[],"slug":"moms-30-day-ab-challenge-goes-viral-on-facebook","title":"Mom's 30 Day Ab Challenge Goes Viral on Facebook","publishDate":1403027675,"format":"aside","headTitle":"State of Health | KQED News","labelTerm":{"site":"stateofhealth"},"content":"\u003cfigure id=\"attachment_19558\" class=\"wp-caption aligncenter\" style=\"max-width: 640px\">\u003ca href=\"https://www.flickr.com/photos/jlee43/384364641/in/photolist-zXYdz-jZLiVu-5GKtG4-dC1knb-8X6x3K-9iC4GJ-b9xbdZ-nizY9i-8DtaX-ngPY7U-5PjV5W-6oGyqT-8GAjxj-cjbHwN-8JY3p7-8SjvNd-deeN9Y-772QQw-8SjvRm-deeMS8-deeMTs-deeMPY-8Sgprx-cUFDjs-6Dm3fU-5qy9u-8VY64o-9cuFaN-8Doscb-6kVMmB-cTzUDL-bMfdsv-9Aes6y-3aJE5K-9uJ1VF-8NG8YS-7V6ZAm-9bD1vu-4sAJE3-7JBev2-8zABJ3-9jZWKn-8nnL8m-X7ctm-5FPkBE-98dN3g-73HwR-2tD79e-j16sXB-fg3ynW\">\u003cimg class=\"size-large wp-image-19558\" title=\"\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/06/384364641_df356ed2e7_b-640x480.jpg\" alt=\"Still, don't expect abs of steel at the end of 30 days. (Jessica Quinn/Flickr)\" width=\"640\" height=\"480\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Still, don't expect abs of steel at the end of 30 days. (Jessica Quinn/Flickr)\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>By Whitney Blair Wyckoff,\u003c/strong> \u003ca href=\"http://www.npr.org/blogs/health/2014/06/17/321704482/montana-moms-facebook-ab-challenge-becomes-a-phenomenon\" target=\"_blank\">NPR\u003c/a>\u003c/p>\n\u003cp>Robyn Mendenhall Gardner was amazed when what started off as a monthlong ab workout challenge between friends and family caught fire on the Web.\u003c/p>\n\u003caside class=\"pullquote alignleft\">More than 2.7 million people have signed on to the challenge.\u003c/aside>\n\u003cp>The Montana mother of eight told Shots she came across a 30-day ab fitness plan online and, after having a tough time finishing it, turned it into \u003ca href=\"https://www.facebook.com/events/1426424270959723/\" target=\"_blank\">a Facebook event\u003c/a> to motivate herself.\u003c/p>\n\u003cp>Within days, the Facebook challenge went viral. At last count, more than 2.7 million people had signed up. And Gardner's challenge attracted attention from major media outlets, including \u003ca href=\"http://gma.yahoo.com/woman-starts-worlds-largest-exercise-class-facebook-182854875--abc-news-topstories.html\" target=\"_blank\">Good Morning America\u003c/a>.\u003c/p>\n\u003cp>The challenge features a daily series of progressively longer sets of crunches, planks, sit ups and leg lifts. Participants have taken to the Facebook event's wall, reporting their progress and encouraging each other to stick with it. The challenge lasts through the end of June.\u003c!--more-->\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>But, don't count on the 30-day challenge to give you the abs of Heidi Klum or Channing Tatum in a month.\u003c/p>\n\u003cp>Why not?\u003c/p>\n\u003cp>\"You can't selectively burn body fat,\" says Dixie Stanforth, a member of the University of Texas, Austin's kinesiology faculty and the Fitness Institute of Texas who has worked as a personal trainer for 26 years. \"If you could, people who chew gum would have really thin jaws.\"\u003c/p>\n\u003cp>What it will do, though, is tone the abdominal muscles, and it might serve as an exercise starting point for people who aren't otherwise very active, Stanforth and other fitness experts tell Shots.\u003c/p>\n\u003cp>\"To become leaner, abdominal work would be a piece of that puzzle,\" says Brian Focht, an associate professor in the human sciences department at Ohio State University. \"But you'd have to add other components — such as more well-rounded training, aerobic activity and changing dietary habits — to really lose weight.\"\u003c/p>\n\u003cp>The challenge might be too strenuous for some people. Stanforth cautions that particularly the crunches and sit-ups could be hard on a person's back. Similarly, Focht says people might need to modify the workout to suit their needs and ability levels.\u003c/p>\n\u003cp>Gardner, who recently lost 59 pounds, echoes a similar warning on her event page. She's careful to note that participants might need to modify the exercises or consult a doctor. She also encourages participants looking to lose weight and strengthen their core to integrate diet and additional exercise into their routine.\u003c/p>\n\u003cp>\"Just being able to do as much as you can is an accomplishment, especially for people who haven't done a crunch or a sit-up in 20 years,\" she tells Shots.\u003c/p>\n\u003cp>Overall, she says she has been overwhelmed by the response. She says she has received thousands of messages, some from as far away as Nepal, from people seeking advice.\u003c/p>\n\u003cp>Gardner says she hopes the challenge helps her tone up and encourages her to continue daily ab workouts.\u003c/p>\n\u003cp>Indeed, for those who complete the program, Michelle Segar, director of University of Michigan's Sport, Health and Activity Research and Policy Center, says the trick is building on the success. \"In general, when you ask people to do a short-term activity, you're going to get a short-term behavioral result,\" says Segar, who researches fitness motivation.\u003c/p>\n\u003cp>She suggests that participants consider ways the competition improves their daily lives. Does it give them more energy? Do they feel stronger and more confident?\u003c/p>\n\u003cp>Encouraged by the attention her 30-day challenge has drawn, Gardner hopes to host other challenges that focus on different muscle groups. For now, though, Gardner is working to complete the task at hand. She says she has stuck with the challenge so far, and she plans to see it through.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\"How can I not be motivated now?\" Gardner laughed.\u003cbr>\n[contextly_auto_sidebar id=\"9AKfsAh6UBnq9tVtshh0pocZ32VhBajl\"]\u003c/p>\n\n","blocks":[],"excerpt":"Montana mother of 8 creates Facebook event to motivate herself; at last count 2.7 million people have joined in.","status":"publish","parent":0,"modified":1403099386,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":21,"wordCount":654},"headData":{"title":"Mom's 30 Day Ab Challenge Goes Viral on Facebook | KQED","description":"Montana mother of 8 creates Facebook event to motivate herself; at last count 2.7 million people have joined in.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Mom's 30 Day Ab Challenge Goes Viral on Facebook","datePublished":"2014-06-17T17:54:35.000Z","dateModified":"2014-06-18T13:49:46.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"19556 http://blogs.kqed.org/stateofhealth/?p=19556","disqusUrl":"https://ww2.kqed.org/stateofhealth/2014/06/17/moms-30-day-ab-challenge-goes-viral-on-facebook/","disqusTitle":"Mom's 30 Day Ab Challenge Goes Viral on Facebook","path":"/stateofhealth/19556/moms-30-day-ab-challenge-goes-viral-on-facebook","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_19558\" class=\"wp-caption aligncenter\" style=\"max-width: 640px\">\u003ca href=\"https://www.flickr.com/photos/jlee43/384364641/in/photolist-zXYdz-jZLiVu-5GKtG4-dC1knb-8X6x3K-9iC4GJ-b9xbdZ-nizY9i-8DtaX-ngPY7U-5PjV5W-6oGyqT-8GAjxj-cjbHwN-8JY3p7-8SjvNd-deeN9Y-772QQw-8SjvRm-deeMS8-deeMTs-deeMPY-8Sgprx-cUFDjs-6Dm3fU-5qy9u-8VY64o-9cuFaN-8Doscb-6kVMmB-cTzUDL-bMfdsv-9Aes6y-3aJE5K-9uJ1VF-8NG8YS-7V6ZAm-9bD1vu-4sAJE3-7JBev2-8zABJ3-9jZWKn-8nnL8m-X7ctm-5FPkBE-98dN3g-73HwR-2tD79e-j16sXB-fg3ynW\">\u003cimg class=\"size-large wp-image-19558\" title=\"\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/06/384364641_df356ed2e7_b-640x480.jpg\" alt=\"Still, don't expect abs of steel at the end of 30 days. (Jessica Quinn/Flickr)\" width=\"640\" height=\"480\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Still, don't expect abs of steel at the end of 30 days. (Jessica Quinn/Flickr)\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>By Whitney Blair Wyckoff,\u003c/strong> \u003ca href=\"http://www.npr.org/blogs/health/2014/06/17/321704482/montana-moms-facebook-ab-challenge-becomes-a-phenomenon\" target=\"_blank\">NPR\u003c/a>\u003c/p>\n\u003cp>Robyn Mendenhall Gardner was amazed when what started off as a monthlong ab workout challenge between friends and family caught fire on the Web.\u003c/p>\n\u003caside class=\"pullquote alignleft\">More than 2.7 million people have signed on to the challenge.\u003c/aside>\n\u003cp>The Montana mother of eight told Shots she came across a 30-day ab fitness plan online and, after having a tough time finishing it, turned it into \u003ca href=\"https://www.facebook.com/events/1426424270959723/\" target=\"_blank\">a Facebook event\u003c/a> to motivate herself.\u003c/p>\n\u003cp>Within days, the Facebook challenge went viral. At last count, more than 2.7 million people had signed up. And Gardner's challenge attracted attention from major media outlets, including \u003ca href=\"http://gma.yahoo.com/woman-starts-worlds-largest-exercise-class-facebook-182854875--abc-news-topstories.html\" target=\"_blank\">Good Morning America\u003c/a>.\u003c/p>\n\u003cp>The challenge features a daily series of progressively longer sets of crunches, planks, sit ups and leg lifts. Participants have taken to the Facebook event's wall, reporting their progress and encouraging each other to stick with it. The challenge lasts through the end of June.\u003c!--more-->\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>But, don't count on the 30-day challenge to give you the abs of Heidi Klum or Channing Tatum in a month.\u003c/p>\n\u003cp>Why not?\u003c/p>\n\u003cp>\"You can't selectively burn body fat,\" says Dixie Stanforth, a member of the University of Texas, Austin's kinesiology faculty and the Fitness Institute of Texas who has worked as a personal trainer for 26 years. \"If you could, people who chew gum would have really thin jaws.\"\u003c/p>\n\u003cp>What it will do, though, is tone the abdominal muscles, and it might serve as an exercise starting point for people who aren't otherwise very active, Stanforth and other fitness experts tell Shots.\u003c/p>\n\u003cp>\"To become leaner, abdominal work would be a piece of that puzzle,\" says Brian Focht, an associate professor in the human sciences department at Ohio State University. \"But you'd have to add other components — such as more well-rounded training, aerobic activity and changing dietary habits — to really lose weight.\"\u003c/p>\n\u003cp>The challenge might be too strenuous for some people. Stanforth cautions that particularly the crunches and sit-ups could be hard on a person's back. Similarly, Focht says people might need to modify the workout to suit their needs and ability levels.\u003c/p>\n\u003cp>Gardner, who recently lost 59 pounds, echoes a similar warning on her event page. She's careful to note that participants might need to modify the exercises or consult a doctor. She also encourages participants looking to lose weight and strengthen their core to integrate diet and additional exercise into their routine.\u003c/p>\n\u003cp>\"Just being able to do as much as you can is an accomplishment, especially for people who haven't done a crunch or a sit-up in 20 years,\" she tells Shots.\u003c/p>\n\u003cp>Overall, she says she has been overwhelmed by the response. She says she has received thousands of messages, some from as far away as Nepal, from people seeking advice.\u003c/p>\n\u003cp>Gardner says she hopes the challenge helps her tone up and encourages her to continue daily ab workouts.\u003c/p>\n\u003cp>Indeed, for those who complete the program, Michelle Segar, director of University of Michigan's Sport, Health and Activity Research and Policy Center, says the trick is building on the success. \"In general, when you ask people to do a short-term activity, you're going to get a short-term behavioral result,\" says Segar, who researches fitness motivation.\u003c/p>\n\u003cp>She suggests that participants consider ways the competition improves their daily lives. Does it give them more energy? Do they feel stronger and more confident?\u003c/p>\n\u003cp>Encouraged by the attention her 30-day challenge has drawn, Gardner hopes to host other challenges that focus on different muscle groups. For now, though, Gardner is working to complete the task at hand. She says she has stuck with the challenge so far, and she plans to see it through.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\"How can I not be motivated now?\" Gardner laughed.\u003cbr>\n[contextly_auto_sidebar id=\"9AKfsAh6UBnq9tVtshh0pocZ32VhBajl\"]\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/stateofhealth/19556/moms-30-day-ab-challenge-goes-viral-on-facebook","authors":["8344"],"categories":["stateofhealth_12"],"tags":["stateofhealth_58"],"featImg":"stateofhealth_19558","label":"stateofhealth"},"stateofhealth_18253":{"type":"posts","id":"stateofhealth_18253","meta":{"index":"posts_1591205157","site":"stateofhealth","id":"18253","score":null,"sort":[1395504974000]},"guestAuthors":[],"slug":"exercise-cuts-breast-cancer-risk-for-all-women-of-all-ages-everywhere","title":"Exercise Cuts Breast Cancer Risk for All Women, of All Ages, Everywhere","publishDate":1395504974,"format":"aside","headTitle":"State of Health | KQED News","labelTerm":{"site":"stateofhealth"},"content":"\u003cfigure id=\"attachment_18259\" class=\"wp-caption aligncenter\" style=\"max-width: 640px\">\u003ca href=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/03/186366953-e1395432599435.jpg\">\u003cimg class=\"size-large wp-image-18259\" title=\"\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/03/186366953-640x426.jpg\" alt=\"(Getty Images)\" width=\"640\" height=\"426\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Women who exercised an hour a day saw the greatest risk reduction, but women who weren't as active also reduced their risk. (Getty Images)\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>By Nancy Shute,\u003c/strong> \u003ca href=\"http://www.npr.org/blogs/health/2014/03/20/291894075/exercise-cuts-breast-cancer-risk-for-all-women-everywhere\" target=\"_blank\">NPR\u003c/a>\u003c/p>\n\u003cp>This could be the simplest bit of health advice ever: Exercise reduces women's risk of breast cancer, no matter what kind of exercise they do, how old they are, how much they weigh, or when they get started.\u003c/p>\n\u003caside class=\"pullquote alignleft\">The more active a woman is, the better her odds of avoiding breast cancer. \u003c/aside>\n\u003cp>Researchers in France looked at studies that involved more than 4 million women around the world who participated in prospective studies from 1987 to 2013. They found that the more active a woman is, the better her odds of avoiding breast cancer. Women who were most active, with more than an hour a day of vigorous activity, got the most benefits, lowering their cancer risk by 12 percent.\u003c/p>\n\u003cp>But women who weren't as active saw reduced risk, too, notes \u003ca href=\"http://www.i-pri.org/mathieu-boniol/\">Mathieu Boniol\u003c/a>, research director at the Strathclyde Institute for Global Public Health in Lyon, France. More activity was better, but anything was better than nothing. He presented the data Thursday at the European Breast Cancer Conference in Glasgow.\u003c!--more-->\u003c/p>\n\u003cp>\"This decrease is the same whatever the country, whatever the age, whatever the menopausal status,\" Boniol told Shots. And it didn't matter if women were active in work, activities of daily living, or sports. \"It's very good news.\"\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Scientists don't know why physical activity reduces breast cancer risk. There's been speculation about exercise's effect on hormones and inflammation, but no one knows for sure.\u003c/p>\n\u003cp>Other studies have found breast cancer risk reductions as high as \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21253795\">25 percent\u003c/a> from physical activity, but Boniol says that because of the huge number of women included in this analysis, the 12 percent reduction is more accurate.\u003c/p>\n\u003cp>Women who were overweight or obese benefited a little less, but still lowered their risk by 10 percent overall.\u003c/p>\n\u003cp>And women who got moving after menopause also saw benefits from exercise. \"It's not something to say, 'Oh, I've never done sports why do that right now?' \" Boniol says. \"We now have evidence that it could still be beneficial. And it's cheap. It's a very cheap way to do prevention of breast cancer.\"\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>[contextly_auto_sidebar id=\"Dxmjc0EP5SzojTDEP7oCPLsMoH9dZJvf\"]\u003c/p>\n\n","blocks":[],"excerpt":"The more active a woman is, the better her odds of avoiding breast cancer, but even some is better than none.","status":"publish","parent":0,"modified":1395434541,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":12,"wordCount":392},"headData":{"title":"Exercise Cuts Breast Cancer Risk for All Women, of All Ages, Everywhere | KQED","description":"The more active a woman is, the better her odds of avoiding breast cancer, but even some is better than none.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Exercise Cuts Breast Cancer Risk for All Women, of All Ages, Everywhere","datePublished":"2014-03-22T16:16:14.000Z","dateModified":"2014-03-21T20:42:21.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"18253 http://blogs.kqed.org/stateofhealth/?p=18253","disqusUrl":"https://ww2.kqed.org/stateofhealth/2014/03/22/exercise-cuts-breast-cancer-risk-for-all-women-of-all-ages-everywhere/","disqusTitle":"Exercise Cuts Breast Cancer Risk for All Women, of All Ages, Everywhere","path":"/stateofhealth/18253/exercise-cuts-breast-cancer-risk-for-all-women-of-all-ages-everywhere","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_18259\" class=\"wp-caption aligncenter\" style=\"max-width: 640px\">\u003ca href=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/03/186366953-e1395432599435.jpg\">\u003cimg class=\"size-large wp-image-18259\" title=\"\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/03/186366953-640x426.jpg\" alt=\"(Getty Images)\" width=\"640\" height=\"426\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Women who exercised an hour a day saw the greatest risk reduction, but women who weren't as active also reduced their risk. (Getty Images)\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>By Nancy Shute,\u003c/strong> \u003ca href=\"http://www.npr.org/blogs/health/2014/03/20/291894075/exercise-cuts-breast-cancer-risk-for-all-women-everywhere\" target=\"_blank\">NPR\u003c/a>\u003c/p>\n\u003cp>This could be the simplest bit of health advice ever: Exercise reduces women's risk of breast cancer, no matter what kind of exercise they do, how old they are, how much they weigh, or when they get started.\u003c/p>\n\u003caside class=\"pullquote alignleft\">The more active a woman is, the better her odds of avoiding breast cancer. \u003c/aside>\n\u003cp>Researchers in France looked at studies that involved more than 4 million women around the world who participated in prospective studies from 1987 to 2013. They found that the more active a woman is, the better her odds of avoiding breast cancer. Women who were most active, with more than an hour a day of vigorous activity, got the most benefits, lowering their cancer risk by 12 percent.\u003c/p>\n\u003cp>But women who weren't as active saw reduced risk, too, notes \u003ca href=\"http://www.i-pri.org/mathieu-boniol/\">Mathieu Boniol\u003c/a>, research director at the Strathclyde Institute for Global Public Health in Lyon, France. More activity was better, but anything was better than nothing. He presented the data Thursday at the European Breast Cancer Conference in Glasgow.\u003c!--more-->\u003c/p>\n\u003cp>\"This decrease is the same whatever the country, whatever the age, whatever the menopausal status,\" Boniol told Shots. And it didn't matter if women were active in work, activities of daily living, or sports. \"It's very good news.\"\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Scientists don't know why physical activity reduces breast cancer risk. There's been speculation about exercise's effect on hormones and inflammation, but no one knows for sure.\u003c/p>\n\u003cp>Other studies have found breast cancer risk reductions as high as \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21253795\">25 percent\u003c/a> from physical activity, but Boniol says that because of the huge number of women included in this analysis, the 12 percent reduction is more accurate.\u003c/p>\n\u003cp>Women who were overweight or obese benefited a little less, but still lowered their risk by 10 percent overall.\u003c/p>\n\u003cp>And women who got moving after menopause also saw benefits from exercise. \"It's not something to say, 'Oh, I've never done sports why do that right now?' \" Boniol says. \"We now have evidence that it could still be beneficial. And it's cheap. It's a very cheap way to do prevention of breast cancer.\"\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>[contextly_auto_sidebar id=\"Dxmjc0EP5SzojTDEP7oCPLsMoH9dZJvf\"]\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/stateofhealth/18253/exercise-cuts-breast-cancer-risk-for-all-women-of-all-ages-everywhere","authors":["240"],"categories":["stateofhealth_12"],"tags":["stateofhealth_46","stateofhealth_58"],"featImg":"stateofhealth_18259","label":"stateofhealth"},"stateofhealth_17149":{"type":"posts","id":"stateofhealth_17149","meta":{"index":"posts_1591205157","site":"stateofhealth","id":"17149","score":null,"sort":[1389638054000]},"guestAuthors":[],"slug":"back-pain-exercise-may-help-you-learn-not-to-feel-it","title":"Back Pain? Exercise May Help You Learn Not to Feel It","publishDate":1389638054,"format":"aside","headTitle":"State of Health | KQED News","labelTerm":{"site":"stateofhealth"},"content":"\u003cfigure id=\"attachment_17153\" class=\"wp-caption aligncenter\" style=\"max-width: 640px\">\u003ca href=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/01/79071736-e1389637911232.jpg\">\u003cimg class=\"size-large wp-image-17153\" title=\"\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/01/79071736-640x424.jpg\" alt=\"(Getty Images)\" width=\"640\" height=\"424\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">(Getty Images)\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>By Patti Neighmond and Richard Knox\u003c/strong>,\u003ca href=\"http://www.npr.org/blogs/health/2014/01/13/255457090/pain-in-the-back-exercise-may-help-you-learn-not-to-feel-it\" target=\"_blank\"> NPR\u003c/a>\u003c/p>\n\u003cp>More than 1 in 4 adult Americans say they've recently suffered a bout of low-back pain. It's one of the most common reasons people go to the doctor. And more and more people are being treated for it.\u003c/p>\n\u003cp>America spends \u003ca href=\"http://jama.jamanetwork.com/article.aspx?articleid=181453\">more than $80 billion a year\u003c/a> on back pain treatments. But many specialists say less treatment is usually more effective.\u003c/p>\n\u003cp>In fact, there's \u003ca href=\"http://www.jabfm.org/content/22/1/62.full.pdf+html\">evidence\u003c/a> that many standard treatments for back pain — surgery, spinal injections and painkillers — are often ineffective and can even worsen and prolong the problem.\u003c/p>\n\u003cp>Dr. Jerome Groopman agrees with that premise. He suffered back pain for almost 20 years. He was a young marathon runner 32 years ago when back pain struck out of the blue.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\"I couldn't run. It was difficult to sleep,\" he says. \"I wasn't confined to bed, but I was hobbling around.\"\u003c!--more-->\u003c/p>\n\u003cp>Groopman, a Harvard cancer specialist who writes about medicine for \u003cem>The New Yorker\u003c/em>, wanted the problem fixed — right away. So he found a surgeon who removed a damaged \u003ca href=\"http://www.spine-health.com/conditions/spine-anatomy/spinal-discs\">disc\u003c/a>, the jellylike cushioning between each vertebra.\u003c/p>\n\u003cp>The surgery didn't fix his pain.\u003c/p>\n\u003cp>Then, one day during brunch at a friend's house, something happened that altered the course of his life.\u003c/p>\n\u003cp>\"I stood up from a chair and just had an explosive electric shock through my lower back,\" he remembers. \"Basically, I fell to the floor and couldn't get up.\"\u003c/p>\n\u003cp>His previous pain was severe. But this was over the top. Groopman could hardly move.\u003c/p>\n\u003cp>\"I was so desperate after almost three weeks that I found a neurosurgeon and orthopedist who said, 'You have spinal instability. We'll fuse you, and in three weeks you'll be playing football.' \"\u003c/p>\n\u003cp>In a \u003ca href=\"http://www.nlm.nih.gov/medlineplus/ency/article/002968.htm\">spinal fusion\u003c/a>, surgeons weld together adjacent vertebrae with a bone graft. It's an \u003ca href=\"http://depts.washington.edu/ccor/studies/SpineSurgEpi.shtml\">increasingly common\u003c/a> operation.\u003c/p>\n\u003cp>But for Groopman, more surgery made things worse.\u003c/p>\n\u003cp>\"I woke up from the surgery in excruciating pain, and basically could hardly move my legs,\" he says. \"And I remember the orthopedic surgeon coming by and saying, 'Well, I don't know why you're having so much trouble. ... But, you know, if it doesn't get better in a few weeks we could reoperate.' \"\u003c/p>\n\u003cp>Some research suggests that \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17268274\">1 in 5 patients\u003c/a> who have surgery for back pain end up having more surgery.\u003cstrong> \u003c/strong>For some, like Jerry Groopman, it doesn't help at all.\u003c/p>\n\u003cp>There's \"\u003ca href=\"http://www.jabfm.org/content/22/1/62.abstract?sid=e37c1e7a-9d17-440e-a7f2-a661a4ab70b7\">good reason\u003c/a> to think that we are overprescribing painkillers, overprescribing injections, overprescribing back surgery,\" according to Dr. Richard Deyo. He is an authority on evidence-based medicine at Oregon Health Sciences University who has studied treatment of back pain.\u003c/p>\n\u003cp>One reason invasive treatments for back pain have been rising in recent years, Deyo says, is the ready availability of \u003ca href=\"http://www.nlm.nih.gov/medlineplus/ency/article/007493.htm\">MRI scans\u003c/a>. These detailed, color-coded pictures that can show a cross-section of the spine are a technological tour de force. But they can be dangerously \u003ca href=\"http://www.choosingwisely.org/doctor-patient-lists/imaging-tests-for-lower-back-pain/\">misleading\u003c/a>.\u003c/p>\n\u003cp>\"Seeing is believing,\" Deyo says. \"And gosh! We can actually see degenerated discs, we can see\u003cem> \u003c/em>bulging discs. We can see all kinds of things that are alarming.\"\u003c/p>\n\u003cp>That is, they look alarming. But they're most likely not the cause of the pain.\u003c/p>\n\u003cp>Lots of people who are pain-free actually have terrible-looking MRIs. And among those who have MRI abnormalities and pain, many specialists question whether the abnormality is really the cause of the pain, and whether fixing it can make the pain go away.\u003c/p>\n\u003cp>Surgery can help for certain conditions, such as a \u003ca href=\"http://www.webmd.com/back-pain/herniated-disc-18869\">herniated or bulging disc\u003c/a> with leg pain called \u003ca href=\"http://www.mayoclinic.org/diseases-conditions/sciatica/basics/definition/con-20026478\">sciatica\u003c/a>. But most age-related back pain usually can't be fixed with surgery.\u003c/p>\n\u003cp>Research is showing that the pain often has nothing to do with the mechanics of the spine, but with the way the nervous system is behaving, according to \u003ca href=\"http://www.nebh.org/doctors/rainville-james-1008560\">Dr. James Rainville\u003c/a> of New England Baptist Hospital in Boston.\u003c/p>\n\u003cp>\"It's a change in the way the sensory system is processing information,\" says Rainville, who is a physiatrist, or specialist in rehabilitation medicine. \"Normal sensations of touch, sensations produced by movements, are translated by the nervous system into a pain message. That process is what drives people completely crazy who have back pain, because so many things produce discomfort.\"\u003c/p>\n\u003cp>This is a different way of thinking about pain. Normally pain is an alarm bell that says, \"Stop what you're doing right now or you may hurt yourself!\" But for many people, that pain is a false signal. It's not about looming danger; it's actually caused by hypersensitive nerves.\u003c/p>\n\u003cp>Rainville says that about \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/8935469\">25 percent\u003c/a> of patients with acute back trouble get stuck in an endless loop of pain. He thinks this chronic back pain is often due to persistent hypersensitivity of the nervous system.\u003c/p>\n\u003cp>Genetics may help explain why back pain becomes chronic for that 25 percent. But whatever the underlying cause, Rainville and others have discovered that many of them can learn to ignore their pain.\u003c/p>\n\u003cp>That process requires around six months of regular visits to a \u003ca href=\"http://www.youtube.com/watch?v=NM4jBGMb5s8\">back pain \"boot camp\u003c/a>,\" where specially trained therapists gradually increase the intensity of exercises designed not only to increase the strength and flexibility of the back, but also to teach patients that it's OK to move normally again.\u003c/p>\n\u003cp>Janet Wertheimer is a 61-year-old Massachusetts woman who recently completed Rainville's boot camp. She has had severe back pain on and off for 10 years.\u003c/p>\n\u003cp>One recent morning, therapist Lisa Childs put Wertheimer through her paces, starting with a rotary torso machine that required her to twist her back this way and that against the resistance of a stack of iron plates.\u003c/p>\n\u003cp>Next she moved to a back extension device. Wertheimer arched her back against the weight stack — by this point in her rehabilitation, 100 pounds of weight. It's something most people with chronic back pain couldn't imagine doing.\u003c/p>\n\u003cp>\"Do you feel like you could do 5 pounds more or 10 pounds?\" Childs asks.\u003c/p>\n\u003cp>\"You can try 10 and I'll see what happens,\" Wertheimer says.\u003c/p>\n\u003cp>Wertheimer has a sudden twinge in her back. But Childs, who's trained to evaluate these things, says it's OK. Wertheimer is building strength. And along the way, she's learning not to be afraid. \"It's learning not to fear the pain, learning that you can live with pain,\" Wertheimer says. \"Understand what that pain is, but then put it aside.\"\u003c/p>\n\u003cp>Most patients in Rainville's boot camp and similar programs find that the pain eventually lessens over a few months. Sometimes it even goes away.\u003c/p>\n\u003cp>For years after his spinal fusion, Groopman was never without back pain. He tried a long list of things without success. Then a friend suggested that he see Rainville.\u003c/p>\n\u003cp>Given his long search for relief, Groopman was skeptical. But he decided to give Rainville's boot camp a try.\u003c/p>\n\u003cp>\"He was really tough,\" Groopman recalls. \"He said to me, 'You are worshiping the volcano god of pain!' And I thought: 'What is this about?' \"\u003c/p>\n\u003cp>Rainville explains: \"In primitive cultures, if you lived near a volcano and the volcano started smoking and looking like something was going to happen, well, it was obvious[ly] because gods were mad at you. And you'd start doing silly things — sacrificing chickens or goats or whatever, thinking that that would appease the gods.\"\u003c/p>\n\u003cp>In a strange way, Rainville says, people with chronic back pain do something very similar. They sacrifice parts of their life — playing golf or softball, running, picking up bags of groceries or grandchildren. Patients get so afraid of pain, they do anything to avoid it.\u003c/p>\n\u003cp>\"They keep putting things onto this altar, thinking that's going to change the situation,\" Rainville says.\u003c/p>\n\u003cp>But it usually doesn't work. Instead, they get more paranoid about any twinge of pain, and all the while they lose strength and flexibility.\u003c/p>\n\u003cp>Eventually that message sank in with the skeptical Dr. Groopman. \"It took about two months for me to really buy in that this was the way to go,\" he says. \"Just let it go. Don't pay attention to it. ... And after about nine months, I was basically without any back pain.\"\u003c/p>\n\u003cp>It doesn't work that well for everyone. Janet Wertheimer still has some back pain. But she says after graduating from boot camp she can pretty much do anything she wants to — ski, go on mountain hikes, walk her dogs.\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>And the pain? Most of the time, she says, she blocks it out and moves on.\u003c/p>\n\n","blocks":[],"excerpt":"Surgery can help for certain conditions, such as a herniated or bulging disc with leg pain called sciatica. But most age-related back pain usually can't be fixed with surgery.\r\n\r\nResearch is showing that the pain often has nothing to do with the mechanics of the spine, but with the way the nervous system is behaving, according to Dr. James Rainville of New England Baptist Hospital in Boston.","status":"publish","parent":0,"modified":1389747176,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":47,"wordCount":1464},"headData":{"title":"Back Pain? Exercise May Help You Learn Not to Feel It | KQED","description":"Surgery can help for certain conditions, such as a herniated or bulging disc with leg pain called sciatica. But most age-related back pain usually can't be fixed with surgery.\r\n\r\nResearch is showing that the pain often has nothing to do with the mechanics of the spine, but with the way the nervous system is behaving, according to Dr. James Rainville of New England Baptist Hospital in Boston.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Back Pain? Exercise May Help You Learn Not to Feel It","datePublished":"2014-01-13T18:34:14.000Z","dateModified":"2014-01-15T00:52:56.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"17149 http://blogs.kqed.org/stateofhealth/?p=17149","disqusUrl":"https://ww2.kqed.org/stateofhealth/2014/01/13/back-pain-exercise-may-help-you-learn-not-to-feel-it/","disqusTitle":"Back Pain? Exercise May Help You Learn Not to Feel It","path":"/stateofhealth/17149/back-pain-exercise-may-help-you-learn-not-to-feel-it","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_17153\" class=\"wp-caption aligncenter\" style=\"max-width: 640px\">\u003ca href=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/01/79071736-e1389637911232.jpg\">\u003cimg class=\"size-large wp-image-17153\" title=\"\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2014/01/79071736-640x424.jpg\" alt=\"(Getty Images)\" width=\"640\" height=\"424\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">(Getty Images)\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>By Patti Neighmond and Richard Knox\u003c/strong>,\u003ca href=\"http://www.npr.org/blogs/health/2014/01/13/255457090/pain-in-the-back-exercise-may-help-you-learn-not-to-feel-it\" target=\"_blank\"> NPR\u003c/a>\u003c/p>\n\u003cp>More than 1 in 4 adult Americans say they've recently suffered a bout of low-back pain. It's one of the most common reasons people go to the doctor. And more and more people are being treated for it.\u003c/p>\n\u003cp>America spends \u003ca href=\"http://jama.jamanetwork.com/article.aspx?articleid=181453\">more than $80 billion a year\u003c/a> on back pain treatments. But many specialists say less treatment is usually more effective.\u003c/p>\n\u003cp>In fact, there's \u003ca href=\"http://www.jabfm.org/content/22/1/62.full.pdf+html\">evidence\u003c/a> that many standard treatments for back pain — surgery, spinal injections and painkillers — are often ineffective and can even worsen and prolong the problem.\u003c/p>\n\u003cp>Dr. Jerome Groopman agrees with that premise. He suffered back pain for almost 20 years. He was a young marathon runner 32 years ago when back pain struck out of the blue.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\"I couldn't run. It was difficult to sleep,\" he says. \"I wasn't confined to bed, but I was hobbling around.\"\u003c!--more-->\u003c/p>\n\u003cp>Groopman, a Harvard cancer specialist who writes about medicine for \u003cem>The New Yorker\u003c/em>, wanted the problem fixed — right away. So he found a surgeon who removed a damaged \u003ca href=\"http://www.spine-health.com/conditions/spine-anatomy/spinal-discs\">disc\u003c/a>, the jellylike cushioning between each vertebra.\u003c/p>\n\u003cp>The surgery didn't fix his pain.\u003c/p>\n\u003cp>Then, one day during brunch at a friend's house, something happened that altered the course of his life.\u003c/p>\n\u003cp>\"I stood up from a chair and just had an explosive electric shock through my lower back,\" he remembers. \"Basically, I fell to the floor and couldn't get up.\"\u003c/p>\n\u003cp>His previous pain was severe. But this was over the top. Groopman could hardly move.\u003c/p>\n\u003cp>\"I was so desperate after almost three weeks that I found a neurosurgeon and orthopedist who said, 'You have spinal instability. We'll fuse you, and in three weeks you'll be playing football.' \"\u003c/p>\n\u003cp>In a \u003ca href=\"http://www.nlm.nih.gov/medlineplus/ency/article/002968.htm\">spinal fusion\u003c/a>, surgeons weld together adjacent vertebrae with a bone graft. It's an \u003ca href=\"http://depts.washington.edu/ccor/studies/SpineSurgEpi.shtml\">increasingly common\u003c/a> operation.\u003c/p>\n\u003cp>But for Groopman, more surgery made things worse.\u003c/p>\n\u003cp>\"I woke up from the surgery in excruciating pain, and basically could hardly move my legs,\" he says. \"And I remember the orthopedic surgeon coming by and saying, 'Well, I don't know why you're having so much trouble. ... But, you know, if it doesn't get better in a few weeks we could reoperate.' \"\u003c/p>\n\u003cp>Some research suggests that \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17268274\">1 in 5 patients\u003c/a> who have surgery for back pain end up having more surgery.\u003cstrong> \u003c/strong>For some, like Jerry Groopman, it doesn't help at all.\u003c/p>\n\u003cp>There's \"\u003ca href=\"http://www.jabfm.org/content/22/1/62.abstract?sid=e37c1e7a-9d17-440e-a7f2-a661a4ab70b7\">good reason\u003c/a> to think that we are overprescribing painkillers, overprescribing injections, overprescribing back surgery,\" according to Dr. Richard Deyo. He is an authority on evidence-based medicine at Oregon Health Sciences University who has studied treatment of back pain.\u003c/p>\n\u003cp>One reason invasive treatments for back pain have been rising in recent years, Deyo says, is the ready availability of \u003ca href=\"http://www.nlm.nih.gov/medlineplus/ency/article/007493.htm\">MRI scans\u003c/a>. These detailed, color-coded pictures that can show a cross-section of the spine are a technological tour de force. But they can be dangerously \u003ca href=\"http://www.choosingwisely.org/doctor-patient-lists/imaging-tests-for-lower-back-pain/\">misleading\u003c/a>.\u003c/p>\n\u003cp>\"Seeing is believing,\" Deyo says. \"And gosh! We can actually see degenerated discs, we can see\u003cem> \u003c/em>bulging discs. We can see all kinds of things that are alarming.\"\u003c/p>\n\u003cp>That is, they look alarming. But they're most likely not the cause of the pain.\u003c/p>\n\u003cp>Lots of people who are pain-free actually have terrible-looking MRIs. And among those who have MRI abnormalities and pain, many specialists question whether the abnormality is really the cause of the pain, and whether fixing it can make the pain go away.\u003c/p>\n\u003cp>Surgery can help for certain conditions, such as a \u003ca href=\"http://www.webmd.com/back-pain/herniated-disc-18869\">herniated or bulging disc\u003c/a> with leg pain called \u003ca href=\"http://www.mayoclinic.org/diseases-conditions/sciatica/basics/definition/con-20026478\">sciatica\u003c/a>. But most age-related back pain usually can't be fixed with surgery.\u003c/p>\n\u003cp>Research is showing that the pain often has nothing to do with the mechanics of the spine, but with the way the nervous system is behaving, according to \u003ca href=\"http://www.nebh.org/doctors/rainville-james-1008560\">Dr. James Rainville\u003c/a> of New England Baptist Hospital in Boston.\u003c/p>\n\u003cp>\"It's a change in the way the sensory system is processing information,\" says Rainville, who is a physiatrist, or specialist in rehabilitation medicine. \"Normal sensations of touch, sensations produced by movements, are translated by the nervous system into a pain message. That process is what drives people completely crazy who have back pain, because so many things produce discomfort.\"\u003c/p>\n\u003cp>This is a different way of thinking about pain. Normally pain is an alarm bell that says, \"Stop what you're doing right now or you may hurt yourself!\" But for many people, that pain is a false signal. It's not about looming danger; it's actually caused by hypersensitive nerves.\u003c/p>\n\u003cp>Rainville says that about \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/8935469\">25 percent\u003c/a> of patients with acute back trouble get stuck in an endless loop of pain. He thinks this chronic back pain is often due to persistent hypersensitivity of the nervous system.\u003c/p>\n\u003cp>Genetics may help explain why back pain becomes chronic for that 25 percent. But whatever the underlying cause, Rainville and others have discovered that many of them can learn to ignore their pain.\u003c/p>\n\u003cp>That process requires around six months of regular visits to a \u003ca href=\"http://www.youtube.com/watch?v=NM4jBGMb5s8\">back pain \"boot camp\u003c/a>,\" where specially trained therapists gradually increase the intensity of exercises designed not only to increase the strength and flexibility of the back, but also to teach patients that it's OK to move normally again.\u003c/p>\n\u003cp>Janet Wertheimer is a 61-year-old Massachusetts woman who recently completed Rainville's boot camp. She has had severe back pain on and off for 10 years.\u003c/p>\n\u003cp>One recent morning, therapist Lisa Childs put Wertheimer through her paces, starting with a rotary torso machine that required her to twist her back this way and that against the resistance of a stack of iron plates.\u003c/p>\n\u003cp>Next she moved to a back extension device. Wertheimer arched her back against the weight stack — by this point in her rehabilitation, 100 pounds of weight. It's something most people with chronic back pain couldn't imagine doing.\u003c/p>\n\u003cp>\"Do you feel like you could do 5 pounds more or 10 pounds?\" Childs asks.\u003c/p>\n\u003cp>\"You can try 10 and I'll see what happens,\" Wertheimer says.\u003c/p>\n\u003cp>Wertheimer has a sudden twinge in her back. But Childs, who's trained to evaluate these things, says it's OK. Wertheimer is building strength. And along the way, she's learning not to be afraid. \"It's learning not to fear the pain, learning that you can live with pain,\" Wertheimer says. \"Understand what that pain is, but then put it aside.\"\u003c/p>\n\u003cp>Most patients in Rainville's boot camp and similar programs find that the pain eventually lessens over a few months. Sometimes it even goes away.\u003c/p>\n\u003cp>For years after his spinal fusion, Groopman was never without back pain. He tried a long list of things without success. Then a friend suggested that he see Rainville.\u003c/p>\n\u003cp>Given his long search for relief, Groopman was skeptical. But he decided to give Rainville's boot camp a try.\u003c/p>\n\u003cp>\"He was really tough,\" Groopman recalls. \"He said to me, 'You are worshiping the volcano god of pain!' And I thought: 'What is this about?' \"\u003c/p>\n\u003cp>Rainville explains: \"In primitive cultures, if you lived near a volcano and the volcano started smoking and looking like something was going to happen, well, it was obvious[ly] because gods were mad at you. And you'd start doing silly things — sacrificing chickens or goats or whatever, thinking that that would appease the gods.\"\u003c/p>\n\u003cp>In a strange way, Rainville says, people with chronic back pain do something very similar. They sacrifice parts of their life — playing golf or softball, running, picking up bags of groceries or grandchildren. Patients get so afraid of pain, they do anything to avoid it.\u003c/p>\n\u003cp>\"They keep putting things onto this altar, thinking that's going to change the situation,\" Rainville says.\u003c/p>\n\u003cp>But it usually doesn't work. Instead, they get more paranoid about any twinge of pain, and all the while they lose strength and flexibility.\u003c/p>\n\u003cp>Eventually that message sank in with the skeptical Dr. Groopman. \"It took about two months for me to really buy in that this was the way to go,\" he says. \"Just let it go. Don't pay attention to it. ... And after about nine months, I was basically without any back pain.\"\u003c/p>\n\u003cp>It doesn't work that well for everyone. Janet Wertheimer still has some back pain. But she says after graduating from boot camp she can pretty much do anything she wants to — ski, go on mountain hikes, walk her dogs.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>And the pain? Most of the time, she says, she blocks it out and moves on.\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/stateofhealth/17149/back-pain-exercise-may-help-you-learn-not-to-feel-it","authors":["240"],"categories":["stateofhealth_12"],"tags":["stateofhealth_58","stateofhealth_461"],"featImg":"stateofhealth_17153","label":"stateofhealth"},"stateofhealth_16535":{"type":"posts","id":"stateofhealth_16535","meta":{"index":"posts_1591205157","site":"stateofhealth","id":"16535","score":null,"sort":[1386288926000]},"guestAuthors":[],"slug":"how-to-get-patients-to-exercise-more","title":"How To Get Patients To Exercise More","publishDate":1386288926,"format":"aside","headTitle":"State of Health | KQED News","labelTerm":{"site":"stateofhealth"},"content":"\u003cfigure id=\"attachment_16548\" class=\"wp-caption alignnone\" style=\"max-width: 640px\">\u003ca href=\"http://www.flickr.com/photos/34727235@N00/5365923132/in/photolist-9baL15-f4jtyL-aaJ7bC-7TdLaw-atDQBC-atDNLu-dzmRxN-9uxn1R-djfqYS-92Hq1Q-cNKXGC-aBkk7m-8MRA7r-8MRRxi-8MUPt9-8MRYhn-8MRNDa-8MUH5Q-8MUMUf-8MREfV-8MUFwN-8MUXs3-8MRQca-8MRV4i-8MRWTF-8MUQZ1-8MRGaZ-8MRyNn-aPMHnc-cp5ZBb-aEnVVV-8xBAvQ-8xyxYz-cQgYD1-i6Yvvi-e246SU-cuYqv5-fL71a9-a5ZWFZ-eYbBJv-gXqRmy-gXqPwu-eTyr6L-8MeQCc-eWuKqB-8Tb41F-7WKaNP-8Y89R5-bVi18o-9vs6M4-fN461n\">\u003cimg class=\"size-large wp-image-16548\" title=\"\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2013/12/5365923132_fa4307ff79_b-640x426.jpg\" alt=\"(Asela/Flickr)\" width=\"640\" height=\"426\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">(Asela/Flickr)\u003c/figcaption>\u003c/figure>\n\u003cp>You can relax. This is not a story about how much exercise you should be getting. (Although just writing that line made me get up off my chair and take full advantage of my stand-up desk.)\u003c/p>\n\u003cp>Instead, it's a story about the power of asking — and measuring. Kaiser Permanente ran a pilot program at four of its 15 medical centers in Northern California and \u003ca href=\"http://link.springer.com/article/10.1007/s11606-013-2693-9\" target=\"_blank\">reported \u003c/a>Thursday that patients who were asked about exercise lost slightly more weight than patients who weren't.\u003c/p>\n\u003cp>Disclaimer: we're not talking big amounts. Overweight patients in the pilot group lost 0.2 pounds more than those not in in the program. Patients with diabetes had a 0.1 percent greater decline in their blood sugar levels — known as the A1C test. These are not big numbers individually, but the study points to something bigger — the power of an organized system to improve patients' health.\u003c!--more-->\u003c/p>\n\u003cp>Dr. Richard Grant with Kaiser's Division of Research is lead author of the study. He said being able to get patients to exercise regularly is the \"holy grail\" of primary care. This is the \"first step, but certainly not the last step, to get people to exercise more,\" he added.\u003c/p>\n\u003cp>Here's what they did: When you visit the doctor, a medical assistant or nurse first measures vital signs. You have your blood pressure checked, you get on the scale — and in this program, patients were also asked about exercise habits. How many days a week did they get \"moderate to strenuous\" exercise? How many minutes per day at that level? (\"Moderate\" activity was defined as something that would make you break a light sweat — walking fast, biking, mowing the lawn all counted.) That was all charted. Then, in some of those cases, it would spark a conversation with the doctor.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Grant and colleagues then compared what happened to patients at the four pilot sites against its patients at the other 11 Kaiser sites, or nearly 700,000 adult patients visiting more than 1,000 doctors. They found the small weight loss and the small improvement in blood sugar levels described above. But when they extrapolated that small weight change to all overweight Kaiser members in Northern California, it could mean 23 tons of weight loss.\u003c/p>\n\u003cp>But remember that even the small amount, the 0.2 pounds, was an \u003cem>average\u003c/em> weight loss. \"There's some subset of people that lost lost 5-10 pounds,\" Grant said.\u003c/p>\n\u003cp>Grant says his next step is to try and identify those people. \"Who are the patients who reported zero activity at baseline,\" he wondered, and went on to become very active. \"What we are interested in looking at next is who are the people who really benefited.\"\u003c/p>\n\u003cp>Lisa Schilling, vice president of Kaiser's Care Management Institute, credited Grant's research with giving her the hard data to be able to roll out \"exercise as a vital sign\" to all Kaiser sites nationwide. This study \"proved that just talking to people and measuring makes an impact.\"\u003c/p>\n\u003cp>\"It's not a magic pill,\" Grant said, \"but it's a step in the right direction, it's a system-level step.\"\u003c/p>\n\u003cp> \u003c/p>\n\u003cp>\u003c/p>\n\u003cp> \u003c/p>\n\n","blocks":[],"excerpt":"You can relax. This is not a story about how much exercise you should be getting. (Although just writing that line made me get up off my chair and take full advantage of my stand-up desk.)\r\n\r\nInstead, it's a story about the power of asking -- and measuring. Kaiser Permanente ran a pilot program at four of its 15 sites and reported Thursday that patients who were asked about exercise lost slightly more weight than patients who weren't.","status":"publish","parent":0,"modified":1386707842,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":12,"wordCount":537},"headData":{"title":"How To Get Patients To Exercise More | KQED","description":"You can relax. This is not a story about how much exercise you should be getting. (Although just writing that line made me get up off my chair and take full advantage of my stand-up desk.)\r\n\r\nInstead, it's a story about the power of asking -- and measuring. Kaiser Permanente ran a pilot program at four of its 15 sites and reported Thursday that patients who were asked about exercise lost slightly more weight than patients who weren't.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"How To Get Patients To Exercise More","datePublished":"2013-12-06T00:15:26.000Z","dateModified":"2013-12-10T20:37:22.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"16535 http://blogs.kqed.org/stateofhealth/?p=16535","disqusUrl":"https://ww2.kqed.org/stateofhealth/2013/12/05/how-to-get-patients-to-exercise-more/","disqusTitle":"How To Get Patients To Exercise More","path":"/stateofhealth/16535/how-to-get-patients-to-exercise-more","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_16548\" class=\"wp-caption alignnone\" style=\"max-width: 640px\">\u003ca href=\"http://www.flickr.com/photos/34727235@N00/5365923132/in/photolist-9baL15-f4jtyL-aaJ7bC-7TdLaw-atDQBC-atDNLu-dzmRxN-9uxn1R-djfqYS-92Hq1Q-cNKXGC-aBkk7m-8MRA7r-8MRRxi-8MUPt9-8MRYhn-8MRNDa-8MUH5Q-8MUMUf-8MREfV-8MUFwN-8MUXs3-8MRQca-8MRV4i-8MRWTF-8MUQZ1-8MRGaZ-8MRyNn-aPMHnc-cp5ZBb-aEnVVV-8xBAvQ-8xyxYz-cQgYD1-i6Yvvi-e246SU-cuYqv5-fL71a9-a5ZWFZ-eYbBJv-gXqRmy-gXqPwu-eTyr6L-8MeQCc-eWuKqB-8Tb41F-7WKaNP-8Y89R5-bVi18o-9vs6M4-fN461n\">\u003cimg class=\"size-large wp-image-16548\" title=\"\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2013/12/5365923132_fa4307ff79_b-640x426.jpg\" alt=\"(Asela/Flickr)\" width=\"640\" height=\"426\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">(Asela/Flickr)\u003c/figcaption>\u003c/figure>\n\u003cp>You can relax. This is not a story about how much exercise you should be getting. (Although just writing that line made me get up off my chair and take full advantage of my stand-up desk.)\u003c/p>\n\u003cp>Instead, it's a story about the power of asking — and measuring. Kaiser Permanente ran a pilot program at four of its 15 medical centers in Northern California and \u003ca href=\"http://link.springer.com/article/10.1007/s11606-013-2693-9\" target=\"_blank\">reported \u003c/a>Thursday that patients who were asked about exercise lost slightly more weight than patients who weren't.\u003c/p>\n\u003cp>Disclaimer: we're not talking big amounts. Overweight patients in the pilot group lost 0.2 pounds more than those not in in the program. Patients with diabetes had a 0.1 percent greater decline in their blood sugar levels — known as the A1C test. These are not big numbers individually, but the study points to something bigger — the power of an organized system to improve patients' health.\u003c!--more-->\u003c/p>\n\u003cp>Dr. Richard Grant with Kaiser's Division of Research is lead author of the study. He said being able to get patients to exercise regularly is the \"holy grail\" of primary care. This is the \"first step, but certainly not the last step, to get people to exercise more,\" he added.\u003c/p>\n\u003cp>Here's what they did: When you visit the doctor, a medical assistant or nurse first measures vital signs. You have your blood pressure checked, you get on the scale — and in this program, patients were also asked about exercise habits. How many days a week did they get \"moderate to strenuous\" exercise? How many minutes per day at that level? (\"Moderate\" activity was defined as something that would make you break a light sweat — walking fast, biking, mowing the lawn all counted.) That was all charted. Then, in some of those cases, it would spark a conversation with the doctor.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Grant and colleagues then compared what happened to patients at the four pilot sites against its patients at the other 11 Kaiser sites, or nearly 700,000 adult patients visiting more than 1,000 doctors. They found the small weight loss and the small improvement in blood sugar levels described above. But when they extrapolated that small weight change to all overweight Kaiser members in Northern California, it could mean 23 tons of weight loss.\u003c/p>\n\u003cp>But remember that even the small amount, the 0.2 pounds, was an \u003cem>average\u003c/em> weight loss. \"There's some subset of people that lost lost 5-10 pounds,\" Grant said.\u003c/p>\n\u003cp>Grant says his next step is to try and identify those people. \"Who are the patients who reported zero activity at baseline,\" he wondered, and went on to become very active. \"What we are interested in looking at next is who are the people who really benefited.\"\u003c/p>\n\u003cp>Lisa Schilling, vice president of Kaiser's Care Management Institute, credited Grant's research with giving her the hard data to be able to roll out \"exercise as a vital sign\" to all Kaiser sites nationwide. This study \"proved that just talking to people and measuring makes an impact.\"\u003c/p>\n\u003cp>\"It's not a magic pill,\" Grant said, \"but it's a step in the right direction, it's a system-level step.\"\u003c/p>\n\u003cp> \u003c/p>\n\u003cp>\u003c/p>\n\u003cp> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/stateofhealth/16535/how-to-get-patients-to-exercise-more","authors":["240"],"categories":["stateofhealth_12"],"tags":["stateofhealth_58","stateofhealth_461"],"featImg":"stateofhealth_16548","label":"stateofhealth"},"stateofhealth_15867":{"type":"posts","id":"stateofhealth_15867","meta":{"index":"posts_1591205157","site":"stateofhealth","id":"15867","score":null,"sort":[1382980085000]},"guestAuthors":[],"slug":"recipe-for-strong-teen-bones-exercise-calcium-and-vitamin-d","title":"Recipe For Strong Teen Bones: Exercise, Calcium and Vitamin D","publishDate":1382980085,"format":"aside","headTitle":"State of Health | KQED News","labelTerm":{"site":"stateofhealth"},"content":"\u003cfigure id=\"attachment_15872\" class=\"wp-caption alignnone\" style=\"max-width: 640px\">\u003ca href=\"http://www.flickr.com/photos/39255507@N03/4566653777/in/photolist-7Xxi4X-7XxipH-7XAxqo-7XxihR-7Xxion-7Xxicp-7XxijP-7XxhYi-awfLC9-fEG3yB-fEYAfj-fEYC2G-fEYAgY-fEG4vp-fEG2MB-fEG4uc-fEG3zH-fEYAgE-fEYB55-fEYC2W-fEYAgb-fEG3A4-fEG3y2-fEG3xP-7Qw4Yw-7Qw4LN-7QsJKt-7QsJDV-7QsJFP-7Qw4QQ-7QsJCD-7Qw4P1-7Qw4SC-KSPPn-KSPXp-KSEEj-KSEU5-KSQ5T-KSQ4K-KSPNc-KSEM3-KSPRM-KSENE-KSQdX-KSEKE-KSPLX-KSEA1-KSQbe-KSPTg-KSESY-KSPYk\">\u003cimg class=\"size-large wp-image-15872\" title=\"\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2013/10/4566653777_3def509bde_o-640x426.jpg\" alt=\"Exercise helps build strong bones for a lifetime, says one expert. (KG Sand Soccer/Flickr)\" width=\"640\" height=\"426\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Exercise helps build strong bones for a lifetime, says one expert. (KG Sand Soccer/Flickr)\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>By Patti Neighmond\u003c/strong>, \u003ca href=\"http://www.npr.org/blogs/health/2013/10/28/240553878/the-recipe-for-strong-teenage-bones-exercise-calcium-and-d\" target=\"_blank\">NPR\u003c/a>\u003c/p>\n\u003cp>It's really only a sliver of time when humans build the bulk of their skeleton. At age 9, the bones start a big growth spurt. And by the time puberty ends, around 14 or 15 years old, the adult-sized skeleton is all but done, about 90 percent complete.\u003c/p>\n\u003cp>But doctors say a lot of children aren't getting what they need to do that. Calcium and vitamin D are essential, sure, but so is lots of time jumping and running.\u003c/p>\n\u003caside class=\"pullquote alignleft\">\"It's the magic window of time when bone is built.\"\u003c/aside>\n\u003cp>\"It's the magic window of time when bone is built,\" says \u003ca href=\"http://www.childrensnational.org/departmentsandprograms/default.aspx?Id=6112&Type=Program&Name=Bone%20Health%20Program\">Dr. Laura Tosi\u003c/a>, an orthopedic surgeon who directs the pediatric bone health program at Children's National Health system in Washington, D.C. And when it comes to bones, \"bigger is definitely better,\" she says. \"The wider and thicker the bone, the harder it is to break or tear.\"\u003c/p>\n\u003cp>Just about everybody knows that calcium and vitamin D are essential to build strong bones. But children and teenagers are all too often shunning the foods that would help them get enough calcium and vitamin D to build those bones.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Federal health officials recommend that children between the ages of 9 and 18 get 1,300 milligrams of calcium every day. That translates into four to five glasses of milk or the equivalent. According to \u003ca href=\"http://med.stanford.edu/profiles/Neville_Golden/\">Dr. Neville Golden\u003c/a>, an adolescent medicine specialist at the Stanford University School of Medicine, most teens are not drinking anywhere near that amount.\u003c!--more-->\u003c/p>\n\u003cp>Only about 15 percent of high school students are drinking milk, according to a 2011 federal\u003ca href=\"http://www.cdc.gov/mmwr/preview/mmwrhtml/ss6104a1.htm\">survey\u003c/a>. And only about 9 percent of girls do. In part that's because milk drinking is viewed as \"uncool,\" says Golden, and teens, particularly girls, often think of milk as fattening.\u003c/p>\n\u003cp>But that's not true, he says. One glass of skim milk contains no fat and approximately 80 calories, about the same caloric content as an apple.\u003c/p>\n\u003cdiv>\u003c/div>\n\u003cp>Now of course there are other sources of calcium — yogurt and cheese, for example. But lots of kids think those are fattening, too, Golden says. And while vegetables can be a source of calcium, you'd have to eat an awful lot of them to reach the recommended levels — one cup of broccoli has just 42 mg of calcium. Fortunately, there are other food sources, including fortified orange juice, breakfast cereals and tofu.\u003c/p>\n\u003cp>Calcium supplements are often recommended for adults to meet their recommended daily requirement. But for kids, Golden says, it's far better to eat calcium-rich foods. That's because the body absorbs calcium better from food than it does from supplements.\u003c/p>\n\u003cp>Even if boys and girls get the recommended amount of calcium, if they're not also getting vitamin D it won't make a difference. \"You can drink as much calcium as you like, but if you don't have enough vitamin D, you're not going to absorb it,\" Golden says. The vitamin, which is actually a hormone, interacts with the lining of the stomach and intestines to help calcium get absorbed.\u003c/p>\n\u003cp>In 2010, the Institute of Medicine \u003ca href=\"http://www.iom.edu/Reports/2010/Dietary-Reference-Intakes-for-calcium-and-vitamin-D.aspx\">said\u003c/a> that children and most adults need 600 international units of vitamin D a day. They found no evidence of widespread vitamin D deficiency, though people these days spend much less time out in the sun, which stimulates the body's production of vitamin D.\u003c/p>\n\u003cp>Vitamin D is found in foods like fatty fish such as salmon and sardines, but teenage girls were least likely of all age groups to get enough vitamin D in food, according to a 2010 \u003ca href=\"http://jn.nutrition.org/content/140/4/817.full?sid=462ff172-96d3-455d-8958-cf4941c10251\">study\u003c/a>. One interesting point, says Golden: Farmed salmon is not as vitamin D rich as wild-caught salmon. And like calcium, vitamin D is added to foods like milk and orange juice.\u003c/p>\n\u003cp>If a teenager still isn't getting enough vitamin D from fish, milk and other healthy foods, Golden says, a reasonable workaround is taking supplements of about 400 international units per day.\u003c/p>\n\u003cp>Perhaps the secret ingredient to building strong bones for a lifetime is exercise, says orthopedic surgeon Tosi. One \u003ca href=\"http://onlinelibrary.wiley.com/doi/10.1359/jbmr.061205/full\">study\u003c/a> found that when children jumped up and down between classes, totaling about 15 minutes a day, they added mass to their leg bones.\u003c/p>\n\u003cp>The bounce is what's important, Tosi says. \"We think the bounce probably sends an electrical or other signal right up the skeleton, saying, 'OK, time to give more, time to build more bone.' \"\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>So, jumping, jogging, tennis and basketball are all good options. Federal health officials suggest kids get at least one hour of exercise every day.\u003c/p>\n\n","blocks":[],"excerpt":"It's really only a sliver of time when humans build the bulk of their skeleton. At age 9, the bones start a big growth spurt. And by the time puberty ends, around 14 or 15 years old, the adult-sized skeleton is all but done, about 90 percent complete.\r\n\r\nBut doctors say a lot of children aren't getting what they need to do that. Calcium and vitamin D are essential, sure, but so is lots of time jumping and running.","status":"publish","parent":0,"modified":1383005227,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":19,"wordCount":794},"headData":{"title":"Recipe For Strong Teen Bones: Exercise, Calcium and Vitamin D | KQED","description":"It's really only a sliver of time when humans build the bulk of their skeleton. At age 9, the bones start a big growth spurt. And by the time puberty ends, around 14 or 15 years old, the adult-sized skeleton is all but done, about 90 percent complete.\r\n\r\nBut doctors say a lot of children aren't getting what they need to do that. Calcium and vitamin D are essential, sure, but so is lots of time jumping and running.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Recipe For Strong Teen Bones: Exercise, Calcium and Vitamin D","datePublished":"2013-10-28T17:08:05.000Z","dateModified":"2013-10-29T00:07:07.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"15867 http://blogs.kqed.org/stateofhealth/?p=15867","disqusUrl":"https://ww2.kqed.org/stateofhealth/2013/10/28/recipe-for-strong-teen-bones-exercise-calcium-and-vitamin-d/","disqusTitle":"Recipe For Strong Teen Bones: Exercise, Calcium and Vitamin D","path":"/stateofhealth/15867/recipe-for-strong-teen-bones-exercise-calcium-and-vitamin-d","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_15872\" class=\"wp-caption alignnone\" style=\"max-width: 640px\">\u003ca href=\"http://www.flickr.com/photos/39255507@N03/4566653777/in/photolist-7Xxi4X-7XxipH-7XAxqo-7XxihR-7Xxion-7Xxicp-7XxijP-7XxhYi-awfLC9-fEG3yB-fEYAfj-fEYC2G-fEYAgY-fEG4vp-fEG2MB-fEG4uc-fEG3zH-fEYAgE-fEYB55-fEYC2W-fEYAgb-fEG3A4-fEG3y2-fEG3xP-7Qw4Yw-7Qw4LN-7QsJKt-7QsJDV-7QsJFP-7Qw4QQ-7QsJCD-7Qw4P1-7Qw4SC-KSPPn-KSPXp-KSEEj-KSEU5-KSQ5T-KSQ4K-KSPNc-KSEM3-KSPRM-KSENE-KSQdX-KSEKE-KSPLX-KSEA1-KSQbe-KSPTg-KSESY-KSPYk\">\u003cimg class=\"size-large wp-image-15872\" title=\"\" src=\"http://ww2.kqed.org/stateofhealth/wp-content/uploads/sites/27/2013/10/4566653777_3def509bde_o-640x426.jpg\" alt=\"Exercise helps build strong bones for a lifetime, says one expert. (KG Sand Soccer/Flickr)\" width=\"640\" height=\"426\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Exercise helps build strong bones for a lifetime, says one expert. (KG Sand Soccer/Flickr)\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>By Patti Neighmond\u003c/strong>, \u003ca href=\"http://www.npr.org/blogs/health/2013/10/28/240553878/the-recipe-for-strong-teenage-bones-exercise-calcium-and-d\" target=\"_blank\">NPR\u003c/a>\u003c/p>\n\u003cp>It's really only a sliver of time when humans build the bulk of their skeleton. At age 9, the bones start a big growth spurt. And by the time puberty ends, around 14 or 15 years old, the adult-sized skeleton is all but done, about 90 percent complete.\u003c/p>\n\u003cp>But doctors say a lot of children aren't getting what they need to do that. Calcium and vitamin D are essential, sure, but so is lots of time jumping and running.\u003c/p>\n\u003caside class=\"pullquote alignleft\">\"It's the magic window of time when bone is built.\"\u003c/aside>\n\u003cp>\"It's the magic window of time when bone is built,\" says \u003ca href=\"http://www.childrensnational.org/departmentsandprograms/default.aspx?Id=6112&Type=Program&Name=Bone%20Health%20Program\">Dr. Laura Tosi\u003c/a>, an orthopedic surgeon who directs the pediatric bone health program at Children's National Health system in Washington, D.C. And when it comes to bones, \"bigger is definitely better,\" she says. \"The wider and thicker the bone, the harder it is to break or tear.\"\u003c/p>\n\u003cp>Just about everybody knows that calcium and vitamin D are essential to build strong bones. But children and teenagers are all too often shunning the foods that would help them get enough calcium and vitamin D to build those bones.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Federal health officials recommend that children between the ages of 9 and 18 get 1,300 milligrams of calcium every day. That translates into four to five glasses of milk or the equivalent. According to \u003ca href=\"http://med.stanford.edu/profiles/Neville_Golden/\">Dr. Neville Golden\u003c/a>, an adolescent medicine specialist at the Stanford University School of Medicine, most teens are not drinking anywhere near that amount.\u003c!--more-->\u003c/p>\n\u003cp>Only about 15 percent of high school students are drinking milk, according to a 2011 federal\u003ca href=\"http://www.cdc.gov/mmwr/preview/mmwrhtml/ss6104a1.htm\">survey\u003c/a>. And only about 9 percent of girls do. In part that's because milk drinking is viewed as \"uncool,\" says Golden, and teens, particularly girls, often think of milk as fattening.\u003c/p>\n\u003cp>But that's not true, he says. One glass of skim milk contains no fat and approximately 80 calories, about the same caloric content as an apple.\u003c/p>\n\u003cdiv>\u003c/div>\n\u003cp>Now of course there are other sources of calcium — yogurt and cheese, for example. But lots of kids think those are fattening, too, Golden says. And while vegetables can be a source of calcium, you'd have to eat an awful lot of them to reach the recommended levels — one cup of broccoli has just 42 mg of calcium. Fortunately, there are other food sources, including fortified orange juice, breakfast cereals and tofu.\u003c/p>\n\u003cp>Calcium supplements are often recommended for adults to meet their recommended daily requirement. But for kids, Golden says, it's far better to eat calcium-rich foods. That's because the body absorbs calcium better from food than it does from supplements.\u003c/p>\n\u003cp>Even if boys and girls get the recommended amount of calcium, if they're not also getting vitamin D it won't make a difference. \"You can drink as much calcium as you like, but if you don't have enough vitamin D, you're not going to absorb it,\" Golden says. The vitamin, which is actually a hormone, interacts with the lining of the stomach and intestines to help calcium get absorbed.\u003c/p>\n\u003cp>In 2010, the Institute of Medicine \u003ca href=\"http://www.iom.edu/Reports/2010/Dietary-Reference-Intakes-for-calcium-and-vitamin-D.aspx\">said\u003c/a> that children and most adults need 600 international units of vitamin D a day. They found no evidence of widespread vitamin D deficiency, though people these days spend much less time out in the sun, which stimulates the body's production of vitamin D.\u003c/p>\n\u003cp>Vitamin D is found in foods like fatty fish such as salmon and sardines, but teenage girls were least likely of all age groups to get enough vitamin D in food, according to a 2010 \u003ca href=\"http://jn.nutrition.org/content/140/4/817.full?sid=462ff172-96d3-455d-8958-cf4941c10251\">study\u003c/a>. One interesting point, says Golden: Farmed salmon is not as vitamin D rich as wild-caught salmon. And like calcium, vitamin D is added to foods like milk and orange juice.\u003c/p>\n\u003cp>If a teenager still isn't getting enough vitamin D from fish, milk and other healthy foods, Golden says, a reasonable workaround is taking supplements of about 400 international units per day.\u003c/p>\n\u003cp>Perhaps the secret ingredient to building strong bones for a lifetime is exercise, says orthopedic surgeon Tosi. One \u003ca href=\"http://onlinelibrary.wiley.com/doi/10.1359/jbmr.061205/full\">study\u003c/a> found that when children jumped up and down between classes, totaling about 15 minutes a day, they added mass to their leg bones.\u003c/p>\n\u003cp>The bounce is what's important, Tosi says. \"We think the bounce probably sends an electrical or other signal right up the skeleton, saying, 'OK, time to give more, time to build more bone.' \"\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>So, jumping, jogging, tennis and basketball are all good options. Federal health officials suggest kids get at least one hour of exercise every day.\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/stateofhealth/15867/recipe-for-strong-teen-bones-exercise-calcium-and-vitamin-d","authors":["8344"],"categories":["stateofhealth_12"],"tags":["stateofhealth_96","stateofhealth_58","stateofhealth_461","stateofhealth_491"],"featImg":"stateofhealth_15872","label":"stateofhealth"}},"programsReducer":{"possible":{"id":"possible","title":"Possible","info":"Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. Together in Possible, Hoffman and Finger lead enlightening discussions about building a brighter collective future. The show features interviews with visionary guests like Trevor Noah, Sam Altman and Janette Sadik-Khan. Possible paints an optimistic portrait of the world we can create through science, policy, business, art and our shared humanity. It asks: What if everything goes right for once? 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You ask the questions. You decide what Bay Curious investigates. And you join us on the journey to find the answers.","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Bay-Curious-Podcast-Tile-703x703-1.jpg","imageAlt":"\"KQED Bay Curious","officialWebsiteLink":"/news/series/baycurious","meta":{"site":"news","source":"kqed","order":"4"},"link":"/podcasts/baycurious","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/bay-curious/id1172473406","npr":"https://www.npr.org/podcasts/500557090/bay-curious","rss":"https://ww2.kqed.org/news/category/bay-curious-podcast/feed/podcast","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93dzIua3FlZC5vcmcvbmV3cy9jYXRlZ29yeS9iYXktY3VyaW91cy1wb2RjYXN0L2ZlZWQvcG9kY2FzdA","stitcher":"https://www.stitcher.com/podcast/kqed/bay-curious","spotify":"https://open.spotify.com/show/6O76IdmhixfijmhTZLIJ8k"}},"bbc-world-service":{"id":"bbc-world-service","title":"BBC World Service","info":"The day's top stories from BBC News compiled twice daily in the week, once at weekends.","airtime":"MON-FRI 9pm-10pm, TUE-FRI 1am-2am","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/BBC-World-Service-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.bbc.co.uk/sounds/play/live:bbc_world_service","meta":{"site":"news","source":"BBC World Service"},"link":"/radio/program/bbc-world-service","subscribe":{"apple":"https://itunes.apple.com/us/podcast/global-news-podcast/id135067274?mt=2","tuneIn":"https://tunein.com/radio/BBC-World-Service-p455581/","rss":"https://podcasts.files.bbci.co.uk/p02nq0gn.rss"}},"code-switch-life-kit":{"id":"code-switch-life-kit","title":"Code Switch / Life Kit","info":"\u003cem>Code Switch\u003c/em>, which listeners will hear in the first part of the hour, has fearless and much-needed conversations about race. Hosted by journalists of color, the show tackles the subject of race head-on, exploring how it impacts every part of society — from politics and pop culture to history, sports and more.\u003cbr />\u003cbr />\u003cem>Life Kit\u003c/em>, which will be in the second part of the hour, guides you through spaces and feelings no one prepares you for — from finances to mental health, from workplace microaggressions to imposter syndrome, from relationships to parenting. The show features experts with real world experience and shares their knowledge. Because everyone needs a little help being human.\u003cbr />\u003cbr />\u003ca href=\"https://www.npr.org/podcasts/510312/codeswitch\">\u003cem>Code Switch\u003c/em> offical site and podcast\u003c/a>\u003cbr />\u003ca href=\"https://www.npr.org/lifekit\">\u003cem>Life Kit\u003c/em> offical site and podcast\u003c/a>\u003cbr />","airtime":"SUN 9pm-10pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Code-Switch-Life-Kit-Podcast-Tile-360x360-1.jpg","meta":{"site":"radio","source":"npr"},"link":"/radio/program/code-switch-life-kit","subscribe":{"apple":"https://podcasts.apple.com/podcast/1112190608?mt=2&at=11l79Y&ct=nprdirectory","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93d3cubnByLm9yZy9yc3MvcG9kY2FzdC5waHA_aWQ9NTEwMzEy","spotify":"https://open.spotify.com/show/3bExJ9JQpkwNhoHvaIIuyV","rss":"https://feeds.npr.org/510312/podcast.xml"}},"commonwealth-club":{"id":"commonwealth-club","title":"Commonwealth Club of California Podcast","info":"The Commonwealth Club of California is the nation's oldest and largest public affairs forum. As a non-partisan forum, The Club brings to the public airwaves diverse viewpoints on important topics. The Club's weekly radio broadcast - the oldest in the U.S., dating back to 1924 - is carried across the nation on public radio stations and is now podcasting. Our website archive features audio of our recent programs, as well as selected speeches from our long and distinguished history. This podcast feed is usually updated twice a week and is always un-edited.","airtime":"THU 10pm, FRI 1am","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Commonwealth-Club-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.commonwealthclub.org/podcasts","meta":{"site":"news","source":"Commonwealth Club of California"},"link":"/radio/program/commonwealth-club","subscribe":{"apple":"https://itunes.apple.com/us/podcast/commonwealth-club-of-california-podcast/id976334034?mt=2","google":"https://podcasts.google.com/feed/aHR0cDovL3d3dy5jb21tb253ZWFsdGhjbHViLm9yZy9hdWRpby9wb2RjYXN0L3dlZWtseS54bWw","tuneIn":"https://tunein.com/radio/Commonwealth-Club-of-California-p1060/"}},"considerthis":{"id":"considerthis","title":"Consider This","tagline":"Make sense of the day","info":"Make sense of the day. Every weekday afternoon, Consider This helps you consider the major stories of the day in less than 15 minutes, featuring the reporting and storytelling resources of NPR. Plus, KQED’s Bianca Taylor brings you the local KQED news you need to know.","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Consider-This-Podcast-Tile-703x703-1.jpg","imageAlt":"Consider This from NPR and KQED","officialWebsiteLink":"/podcasts/considerthis","meta":{"site":"news","source":"kqed","order":"7"},"link":"/podcasts/considerthis","subscribe":{"apple":"https://podcasts.apple.com/podcast/id1503226625?mt=2&at=11l79Y&ct=nprdirectory","npr":"https://rpb3r.app.goo.gl/coronavirusdaily","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5ucHIub3JnLzUxMDM1NS9wb2RjYXN0LnhtbA","spotify":"https://open.spotify.com/show/3Z6JdCS2d0eFEpXHKI6WqH"}},"forum":{"id":"forum","title":"Forum","tagline":"The conversation starts here","info":"KQED’s live call-in program discussing local, state, national and international issues, as well as in-depth interviews.","airtime":"MON-FRI 9am-11am, 10pm-11pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Forum-Podcast-Tile-703x703-1.jpg","imageAlt":"KQED Forum with Mina Kim and Alexis Madrigal","officialWebsiteLink":"/forum","meta":{"site":"news","source":"kqed","order":"8"},"link":"/forum","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/kqeds-forum/id73329719","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkM5NTU3MzgxNjMz","npr":"https://www.npr.org/podcasts/432307980/forum","stitcher":"https://www.stitcher.com/podcast/kqedfm-kqeds-forum-podcast","rss":"https://feeds.megaphone.fm/KQINC9557381633"}},"freakonomics-radio":{"id":"freakonomics-radio","title":"Freakonomics Radio","info":"Freakonomics Radio is a one-hour award-winning podcast and public-radio project hosted by Stephen Dubner, with co-author Steve Levitt as a regular guest. It is produced in partnership with WNYC.","imageSrc":"https://ww2.kqed.org/news/wp-content/uploads/sites/10/2018/05/freakonomicsRadio.png","officialWebsiteLink":"http://freakonomics.com/","airtime":"SUN 1am-2am, SAT 3pm-4pm","meta":{"site":"radio","source":"WNYC"},"link":"/radio/program/freakonomics-radio","subscribe":{"npr":"https://rpb3r.app.goo.gl/4s8b","apple":"https://itunes.apple.com/us/podcast/freakonomics-radio/id354668519","tuneIn":"https://tunein.com/podcasts/WNYC-Podcasts/Freakonomics-Radio-p272293/","rss":"https://feeds.feedburner.com/freakonomicsradio"}},"fresh-air":{"id":"fresh-air","title":"Fresh Air","info":"Hosted by Terry Gross, \u003cem>Fresh Air from WHYY\u003c/em> is the Peabody Award-winning weekday magazine of contemporary arts and issues. 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