By Margaret Bauman
Alaska Journal of Commerce

Office workers caught up in the need to shape up and slim down while working at a sedentary job can have it all these days, by counting calories and getting creative with workplace stretching and exercise.

It all boils down to that old adage: Use it or lose it, says Greg Thoelke, an exercise physiologist at Alaska Regional Hospital and former program director at the BP Exploration (Alaska) Inc. fitness center.

“The human body is the only machine that breaks down if you don't use it,” Thoelke said.

It also matters if the fuel you are using is watered down or premium, he said. “You get more bang for your buck with premium.”

Young Fisher, a registered dietician and certified diabetes educator at Alaska Regional agrees.

With the national population rapidly increasing in size, as the obesity rate goes up, the United States is now the ninth fattest country in the world, Fisher said, with 74 percent of the population classified as overweight to obese.

By following some basic rules, with a lot of free help from Internet Web sites, office workers can tone up, slim down and subsequently improve their general health.

Thoelke and Fisher, who work on a daily basis with such issues, offer a number of tips on how to get there.

For starters, said Thoelke, if you are using tobacco, stop it. Call the Alaska Tobacco Quit Line, at 1-888-842-7848, which operates seven days a week, 24 hours a day.

“They are a fabulous support network,” said Thoelke, warning it takes the average smoker six to eight tries before they quit.

Next is moderate activity, using the FID Principle: Frequency, intensity and duration.

“Lack of motion is going to stress the body,” he said.

Change positions while at the workstation, take breaks every 30 to 45 minutes, and stretch before going back to work, he said.

“Employers get better productivity when they give workers a break,” he said. “Exercise is the magic bullet. It provides an outlet for stress and a stimulus for the brain. You are much more productive when you come back if the workout is appropriate.”

The Centers for Disease Control, the Surgeon General and the American College of Sports Medicine all suggest at least 30 minutes of moderate activity, preferably all days of the week, he said.

And it's good to have alternative plans for outdoor lunch break exercising, for days when it is raining, snowing or just dark and cold, he said.

While overexertion is not good, pumping up the activity level to being slightly out of breath is a good way to improve the cardiovascular system, he said.

The trick is to work one's way up, with increased frequency, intensity and duration, he said. For example, take the stairs rather than the elevator at work.

“If you are just starting out, say working in a 13-story building, walk one flight the first week, then two flights,” he said. “It's called progressive overload. So 13 weeks later, you are walking all 13 flights and are not short of breath.”

One should also make sure the walk is hard enough, Thoelke said. “To really affect the cardiovascular system to make the heart and lungs more efficient, the time of moderate activity has to be 10 minutes or greater. Once duration is longer than 10 minutes, you are really getting that benefit.”

Further tips for healthy exercise are at the American College of Sports Medicine Web site at www.acsm.org, the National Strength and Conditioning Association at www.nsca-lift.org, and the American Council on Exercise at www.acefitness.org.

Also try Exercise Prescription on the Net, at www.exrx.net, a free resource guide for exercise professionals, coaches and fitness enthusiasts.

While eating healthy may require a little more planning, it can be done within a budget, taking advantage of good prices on fresh and frozen products, buying bulk and freezing them, Fisher said.

“The nutrient content of frozen fruits and vegetables are as good if not better than fresh produce in Alaska,” she said. “Canned fruits and veggies low in sodium also give us the fiber, bulk and antioxidants, and can be a very health part of a diet.”

“If you grow your own garden, fantastic,” added Fisher, who grows tomatoes on the balcony of her home. “Or look into community gardening. And during the summer look for local vendors and market for (fresh food) resources, to support local business and get more nutrients.”

Fisher also recommends concentrating on the food while eating.

“Most people eat because they are hungry and it tastes good,” she said. “They don't think about calories.”

For most women to maintain their weight, they need an average of 1,800 calories a day, and men need an average of about 2,000 calories, she said. To lose weight, both sexes should reduce consumption by 500 calories a day, which would typically give about a pound of weight loss a week.

The key is to eat slowly and focus on eating, she said.

“Concentrate on that first bite. Smell your food. How we perceive the taste of food is presentation, smell and texture. It's multiple things that go into how we perceive it tastes good or bad,” she said. “It takes an average of 15 to 20 minutes for the satiety center in the hypothalamus of the brain to get the message that you are full.”

Fisher also advises using smaller plates or other holders for food, and to avoid eating in vehicles when in a rush.

“You are shoving it in because you are hungry,” she said. “If you are that hungry, pull over, eat for 10 minutes and drink some water before you dive into the second helping. If you just let your body have the time to process the food, you are less likely to eat more.”

And, Fisher said, don't try to do it alone. Involve family and co-workers as a support network. Instead of donuts, bring foods low in calories to the office, like vegetable and nut trays, whole grain crackers and fresh fruit. But be careful, she said.

“Just because a food product is labeled all natural doesn't mean it is healthy,” she said. “Consumers have to be investigators; look at the labels.”

There are also several good sites that offer nutritional advice, including recipes. There include the American Diabetes Association, www.eatright.org, American Heart Association at www.americanheart.org, the U.S. Department of Agriculture's www.mypyramid.gov, the Calorie King for Food Awareness, www.calorieking.com, the Mayo Clinic's www.mayoclinic.com, and the Alaska Seafood Marketing Institute's Web site, www.alaskaseafood.org.

Margaret Bauman can be reached at margie.bauman@alaskajournal.com.