How Tall Is The Average 3.5 Year Old Girl What Has Changed in Health & Fitness Over the Last 30 Years?

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What Has Changed in Health & Fitness Over the Last 30 Years?

There have been many changes in fitness over the last 30 years. It is human nature to reminisce about times past. That’s great, but let’s not forget that things change too. This is certainly true in the field of health and fitness. “If you keep doing what you’ve always done, you’ll get the results you’ve always gotten” is true, but what if the situation changes? Then what worked is no longer a viable and effective way to achieve the results we want. In this article, I’ll outline seven items that have changed over the past 30 years or so and are influencing the way we view health, fitness, exercise, and what is considered “best.” Let’s look at some of these changes in Fitness.

1. Activity level

This change in fitness is quite obvious. We just don’t move as much as we did 30 years ago.

Currently, the average sedentary person living in an urban environment takes 900-3000 steps per day. Uh… that’s a lousy number! The existing literature was collated in the Journal of Sports Medicine to establish a general guideline for what would be a good number of steps per day.

Author Dr. Catrine Tudor-Locke converted various physical activities into equivalent steps per day. A rate of less than 5,000 is classified as sedentary, 5,000 to 7,499 is slightly active, 7,500 to 9,999 is somewhat active, 10,000 or more is active, and 12,500 or more is very active. So what makes us 900? Near death! But it’s not hard to imagine. Get up, take the elevator to the parking lot, drive the car, take the elevator to the office, sit down, order fast food, change the process to go home and go back to bed. Just to note, 1 km is about 1300 steps.

It has gotten to the point where we have to intentionally harass ourselves to increase our activity levels. Here are some suggestions (which actually show us how pathetic our average activity levels have become).

Park at the other end of the lot and walk to your building Instead of dropping the kids off in front of the school, park a few blocks in front of the school and walk the rest of the way… 10,000 is actually considered a LOW estimate for kids.

Walk around the mall or supermarket at random. With today’s super department stores, this is a big deal!

Take the stairs instead of the elevator or escalator (well, if you work on the 50th floor, maybe climb halfway up to start)

Give the dog an extra 5 minutes on the walk (we need it even more than he does)

Stop emailing co-workers in the same office, go and talk to them instead (shockingly effective considering how many emails we send every day!… great for team building too)

Go for a walk during your lunch break, walk for lunch or find a place to eat lunch

Get up and do something, run up and down the stairs during TV commercials for example (no excuses here!)

Instead of driving or stopping on the way home, go to the corner store

Instead of driving, go to friends’ houses

Take public transport and walk from the train station

Dr. David Bassett studied the Amish community to find out what it was like in the past. These guys have no cars, no electricity, and do hard manual labor to put food on the table. It’s like time travel to the past. They eat 3 big meals a day with lots of meat, vegetables and natural starches like potatoes.

98 Amish adults surveyed by Bassett wore a pedometer for a week. Men walked an average of 18,000 steps a day. Women took an average of 14,000 steps.

The men spent about 10 hours a week doing hard work such as plowing, shoeing horses, throwing hay bales, and digging. Women spent about 3.5 hours a week doing heavy work. The men spent 55 hours a week in moderate activity; women reported 45 hours per week of light work such as gardening and laundry. Wow, that’s a lot of manual work. Get a pedometer (only 20 bucks) and see how you’re doing.

2. Fat percentage and obesity

Activity level leads us directly to this point about obesity. The alarming rate of obesity is one of the most visible changes in fitness.

The obesity rate among study participants in the Amish population was 4 percent, as determined by body mass index, or BMI. Current obesity rates in the urban population are 30% or more. OK, obesity percentages are scary stuff because obesity is already in the “VERY high risk of many bad ways to die” category. There is still the overweight category to consider (obviously fat, but not in the medically obese range). These people are already at high risk!

The overall percentages of overweight + obesity are really wild… in some cities they reach almost 70%. Compare that to the average in the 1980s. 10-15% obesity in most cities. It rose to the mid-20% range in 1995 and is now at an all-time high.

3. Diet

OK connected to point no. 2 is, of course, diet. This is another obvious change in fitness. It’s actually very simple. We now eat more refined foods (white bread, sugar, rice, flour, noodles). In the body, they give almost the same response – storage of FAT. These items should only be eaten immediately after a hard workout. As we can see from point no. 1, there is not much training. But eat them a lot!

We also eat less fresh fruit, vegetables and meat. We eat more snacks like chips and cookies (which are also refined despite what the advertisers say).

These changes in fitness are more worrying because even natural foods are not as good for us today as they used to be. Current agricultural methods reduce the vitamin and mineral content of fruits and vegetables by 10-40%, depending on the mineral. Corn-fed meat doesn’t give us as good an omega 6 to omega 3 ratio as we’re used to getting from grass-fed and free-range animals. (meaning not as many healthy fatty acids for us)

And of course we also simply consume more calories. The Amish in the study in point #1 ate about 3600 calories/day for men and 2100 calories/day for women. Many sedentary people consume more and more of this! How? A fully “featured” gourmet coffee bean or Starbucks can add up to 500 calories in a moment of caffeinated insanity.

That’s a 2 hour walk for an average sized lady.

Remember, the quality of the calories also counts. 2000 calories of vegetables, meat and healthy fats is infinitely better than 2000 calories of fries. It is almost impossible to get fat on the first and almost impossible not to get fat on the second.

I like this car analogy. If you had a $2 million dream car, would you put low grade or high grade gas in it? High degree of course! Then why do some people put low quality dirt into their bodies that is far more important than the car we drive?

4. Games that children play

The average child who grows up in an urban environment is weak in motor skills. I coach youth basketball as a hobby. In our talent search, I have the kids do a very simple drill of dribbling in and out and around cones. There are so many kids who can’t do it and some who I think might fall over if they were asked to RUN around the cones without a ball! This is unlike the past when children ran, chased, played physical games and sports of all kinds, when the playground was the center of entertainment for young children. This lack of activity not only causes a change in the condition of the child in his youth, but also has a profound long-term effect.

This change in condition is of course the result of a combination of possible factors.

Parents who see only academic success as worth striving for, who only give their child credit and praise when they do well in academic subjects.

An education system that also values ​​book knowledge over other things and takes away physical education classes to put more academic hours into them.

Poorly taught PE classes that don’t help a child develop motor skills in the crucial early years Busy dual income families where dads can’t play with their kids (or don’t care enough to… money isn’t everything dads have)

A crazy situation of computer game addiction where virtual life is more important than real life. I believe that is the reason for all the empty basketball courts in my neighborhood. It used to be that teams lined up to play there. Now only people my age (from 20 to 30) play. There are no more small children.

But really, so what? The point is that if children stink at sports and physical activity, the well-known psychological factor of “competence” comes into play. Simply put, we generally do what we’re good at. If our next generation is poor in sport and physical activity, they are even less likely to do any of it! Which, combined with points 1 to 3, leads to a deadly health crisis for many countries. Obesity costs the UK 7.4 billion National Health Service a year! If we don’t help our children, it will only become more and more of a burden for everyone.

5. Social support

This is a more subtle change in fitness. Humans are communal animals. We stick with things because we have a supportive community behind us. Even drug and alcohol rehab centers recognize this. We all need social support. But social ties are getting weaker. And no, Friendster and MySpace links don’t make up for it.

In a more connected but less intimate world (I know so many people who are only comfortable behind a computer screen and not in front of a real person) there is less social support than in the past (larger families, living together, strong friendships within the neighborhood, etc.) and is hard to stick to something that requires dedication and sacrifice like an exercise program. I’m not a sociologist, but I believe there is a reason why exercise classes are better than individual training in terms of membership. Most of them are definitely not as effective as great one-on-one coaching. However, the social factor comes into play when it comes to sustaining a lifestyle change.

6. Free time

This subtle change in fitness is pretty clear. We just have less time that we “own”. Bosses, social, family, and other commitments make free time a very scarce commodity and complicate the fact that time is our only non-renewable resource. When we choose to exercise or spend time cooking to maintain a healthy lifestyle, we are competing with movies, games, television and other leisure activities. We know exercise is good for us, but not only does it have to be good for us, it has to be BETTER in our minds than the latest episode of Desperate Housewives, or the latest computer game. That is the problem. We must prioritize long-term health over temporary entertainment.

7. Training methods

Okay, we’re doing well here. 30 years ago the aerobics craze hit the western world. It is not a very good training method both in terms of results and results per unit of time. If we add to this that we have such a minimum amount of time for training, we cannot afford to train in a sub-optimal way. Now we know a lot more. Fortunately for us, there are good methods that smart trainers use to improve training efficiency and get RESULTS with less training time. Some of these include smartly designed resistance training programs, interval training and good assessment techniques to determine individual needs. By having such a trainer in your corner, you can turn back the clock and avoid becoming one of the ever-growing statistics of people whose health is going in the wrong direction. Stay fit and strong and good luck!

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