I must say I never was very concerned about my own health for the first 34 years of my life. Like many people, I gradually gained weight after I married at age 24. I am a thin person by nature and with some weight lifting, I weighed 160 lbs. on my wedding day having a 5 feet 10 inch stature. Medical School followed by family medicine residency along with my wife being an excellent cook started having its effect and I gained weight slowly over time. I enjoy eating and I also like comfort eating. Couple this with not exercising since I married and this led to more weight gain.            
     My epiphany was I stepped on the scale at my office (I had not weighed myself in years) and saw it read 184 lbs. The first thing I did was reduce what I ate at lunch. I lost 6 lbs. over about a 4 week period. I then went to the Aquatic and Fitness Center and joined a year membership. I lifted weights and swam laps (6 laps at first). 
     This was 8 years ago. I have gradually dropped weight so I am now 166 lbs. I continue to lift weights twice a week. I do cardiovascular workouts 4 days a week and I do Pilates 2 days a week. I like to ride my bike, run and compete in events like the Lenoir Triathalon and Bridge to Bridge century. These events help motivate me to continue exercising.
      My family and I eat more fruits, veggies and whole grains. We avoid certain food such as soft drinks, over-sweetened cereals, potato chips and other “snacky” foods. I eat much less than I used to and feel better at age 42 then I did at 32.

 John Powell, MD is a Family Physician at Southfork Medical Park (a division of Caldwell Memorial Hospital) and Chief of Staff at CMH.

“Getting ‘Family Fit’ with Fun!”
by Dr. Randal & Becky Bast

     “We cycle, do yard work, walk, swim, jump on the trampoline, use the workout area the kids have created in the basement, jump rope, and mostly  just try to keep our carcasses and the kids' young athletic bodies moving!”

Becky Bast is wife to Dr. Randal Bast, and mother to their four children.  Randal Bast, MD is a surgeon with Horizon Surgical Specialists and a member of the Active Medical Staff of Caldwell Memorial Hospital.

“The Daily Routine of Exercise”
by Dr. Robert Dacus

     I make exercise a daily routine in an effort to stay healthy.  I have become interested in triathlons, enjoying the three different sports: swimming, biking, and running. I did my first triathlon after being challenged to compete by my brother. We have always had a sibling rivalry. At the time I did not have a bicycle or know a proper swim stroke.  I had heard "Don't be afraid to fail, be afraid not to try" and accepted the challenge.  I have since completed many triathlons at different distances.  In 2006, I completed my first Ironman Triathlon in Wisconsin.  This consisted of a 2.4 mile swim, a 112 mile bike and a marathon (26.2 miles) run.  I have finished an Ironman Distance Triathlon each of the last 3 years.  I also participate in bike rides, runs and open water swims.  I have been accepted by fellow triathletes regardless of my abilities.  As a beginner I was welcomed and inspired to continue.  My children have enjoyed swimming, biking, and running.  All three of my children have completed triathlons.
      I can still remember when it was difficult to run one mile or swim one lap in the pool.  This allows me to encourage my patients to start an exercise program.  There have been many benefits to my participation in exercise including weight loss, improved sleeping, reduced stress, relief of chronic back pain, and increased stamina.  I have also developed many friendships through a shared interest in triathlons.   I have found that when on e exercising person encourages another it promotes a sense of community.  There is enjoyment in sharing the experience of promoting health through exercise.

Robert Dacus, MD is the obstetrician/gynecologist at Women’s Care Specialists and a member of the Active Medical Staff of Caldwell Memorial Hospital.

“Exercise and the Orthopaedic Surgeon”
by Dr. James Stanislaw

     In my type of work, sports mean injuries.  So, you may wonder what activity the doctor chooses who “should know better?”  Everything has risk and my sports are no exception.  My choices involve different tiers of risk and commitment:  regular fitness activities at the gym, high intensity hobbies, and recreational sports.
     For the regular daily calorie burn, I work out at the gym.  My regimen includes a warm up, followed by rapid sets of lifting weights, boxing, and a short cool down.  The high intensity hobbies are road course racing in the Porsche Club of America, and playing the drums in a local band.  The less frequent recreational activities are mixed in a seasonal and opportunistic way.
     First is the Quest4Life.  The facilities are excellent and well maintained.  It is close to work and I don’t need teammates.  My warm up is a cycling hill climb for 25 minutes.  I may substitute indoor or outdoor running around the complex for a brisk mile.  I don’t really like running but I believe in mixing the muscle groups.  Weights are next.  Free weights and a variety of machines are used in a rapid sequence to maintain heart rate after the warm up.  Alternating pairs of opposing muscle groups allows concurrent rest and work.  This forces balanced muscle development and is an efficient use of time.  Constantly mixing the order helps avoid plateaus and overuse pain. 
     Now comes the dessert:  Boxing.  Everyone needs to find something that they really like doing more than just for the health benefits.  That is what keeps you having fun and coming back.  It may be basketball, a fitness class, Pilates, spinning class, or Tae Bo.  For me, boxing takes me back to my college and grad school days.  The speed bag, heavy bag, and jumping rope are the three components if you aren’t sparring.  Speed bags come in four basic sizes and hang from a platform. It builds quickness, timing, endurance and hand-eye coordination.  The heavy bag “rounds” can work all four qualities independently as well as punching skills.  Jumping rope is the cool down with a peaceful rhythm to bring the mind back from impacts.  A timer is essential to the boxer’s training to limit bad habits and bad technique.
     Next are the intensity hobbies:  auto racing and drumming.  Auto racing involves mental alertness, quick reaction times, and endurance for G forces over an extended period. Core muscle body strength is essential and improves the more seat-time you get.  Add the strenuous work of pit crew, changing tires, refueling jugs, summer sun, a fireproof race suit and this is quite a recipe.  What a rush.  Changing gears to music brings an intensity of a different sort.  Music is not often thought of as exercise, unless you are a drummer in a rock band.  Ask one after practice or a concert gig, and they will tell you about it.  Each arm, hand, leg, and foot is moving at continuously variable rates over an extended period of time.  It’s like a four-hour Dancing with the Stars.  Adding the occasional vocals places another layer of measured breathing.  It is both exhilarating and intense.
     Lastly, what I call the fun sports are thrown into the mix.  Unless you train in one of these, chances are they occur irregularly.  Two-person beach volleyball is an excellent work out, as are water skiing, kayaking, mountain biking, hiking, and tennis.  If you are like me and have a job and obligations, those activities can sometimes be difficult to arrange.  However, staying conditioned allows participation in almost any sport with a modicum of success and a decreased risk of injury.  If the “weekend warrior” is to survive, you must participate more than just the weekends.
     So that is what this doctor does for fitness.  I could go on for hours about each of my sports, why they are great, and how to prevent injuries.  However, the important thing for you, the reader, is to get out there and DO IT.  Take charge of the temple God gave you.  Be responsible for your health and improve your chances of avoiding diseases or the complications associated with them.  Who knows, you might even feel better, loose weight, lower your cholesterol, and get off the blood pressure medicine.  Like most things in life, you can watch or you can jump in.

James Stanislaw, MD, FAAOS, is the Chief of Surgery at Caldwell Memorial Hospital and a member of Carolina Orthopaedic Specialists.  He specializes in Joint Replacements, Sports Medicine, and Hand Surgery.

To learn more about combating and preventing overweight and obesity in Caldwell County’s kids, visit us online at www.HealthyChildSummit.com.