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					                                     Morale, Welfare and Recreation


                                                 FORT SILL
                                                                                            Fit for Life!




T      The decision to quit
smoking is a tough one. Most
smokers have tried to quit--
some have failed once and some
have failed many times. Others
manged to quit “cold turkey”
and many who successfully
“kicked the habit” got help
through medication. It doesn’t
matter how you quit--as long as
you quit.

        There are plenty of
reasons you should quit
smoking. Even smokers know
                                                                                          Raising
it’s a very unhealthy habit.
Even the tobacco companies
offer advice about the hazards
of smoking and how to quit.
                                                                                          Health
       Do you know your body gets more than nicotine when you
smoke? There are more than 4,000 chemicals in cigarette smoke.
Some of them are also in wood varnish, the insect poison DDT,
arsenic, nail polish remover and rat poison. The ashes, tar, gases
and other poisons in cigarettes harm your body over time. They
damage your heart and lungs. They also make it harder for you to
                                                                                                                                                                                              You CAN
taste and smell things and fight infections.

        Surveys show that four out of five smokers want to quit. It
                                                                                                                                                                                              quit smoking
is estimated that half of adult smokers in the past five years have
quit. Nicotine is a highly addictive drug, which accounts for people
trying to quit unsuccessfully. It’s okay if you can’t do it the first
                                                                                                                                                                                              It isn’t easy and it isn’t
time you try--most people make two or three attempts before                                                                                                                                   pleasant, but it IS an
they’re successful. Each time you try and fail, you’ll learn what
does and doesn’t work for you. Using proven cessation programs                                                                                                                                important goal to reach
will double your chances for success.                                                                                                                                                         for a healthier you.
        The benefits of kicking the habit are immediate: You’ll feel
better, you’ll look better and you’ll enjoy a much healthier lifestyle
once you’re free from the chains of smoking.


       This publication is not intended to replace medical advice. The information collected and presented is offered for the convenience of the reader and its contents does not endorse any individual, product or service. Current and future research may differ from its current content.
                      Information is collected from government, media and medical sources, but should not replace the advice of professional medical consultation. The authors and publishers dislaim any liability arising directly or indirectly from the use of this newsletter.
                                                                            This newsletter may not be posted on a website, reproduced in whole or in part, or distributed without express permission from the publisher.
            EXERCISE
                        RAISING      N UT R IT I O N
                                                                                    HEALTH
                                                                     L I F E ST Y L E    ATT IT U D E            BOD Y & MIND

The Down Side of Smoking
          Smoking harms nearly every organ of
                                                                         Plan to quit
the body, causing many diseases and reducing the
health of smokers in general. Quitting smoking has
immediate as well as long-term benefits, reducing risks
for diseases caused by smoking and improving health.
          The list of diseases caused by smoking includes
                                                                            smoking                              START
                                                                                            Just thinking about quitting may make you anxious. You’re
abdominal aortic aneurysm, acute myeloid leukemia, cataract,                             not alone. Smokers report elevated anxiety about quitting
cervical cancer, kidney cancer, pancreatic cancer, pneumonia,                           and especially during the withdrawal period. Your chances will
periodontitis and stomach cancer. These are in addition to                                be better if you get ready first. Before you quit, START by
diseases previously known to be caused by smoking, including bladder,                          taking these five important steps:
esophageal, laryngeal, lung, oral and throat cancers, chronic lung diseases,
coronary heart and cardiovascular diseases, as well as reproductive
effects and Sudden Infant Death Syndrome.                                         Set a quit date.
          Cigarette smoking is the major risk factor for lung cancer. In
                                                                                              If you smoke at work, quit on the weekend or during a day
the United States, about 90 percent of lung cancer deaths in men and
                                                                                         off. That way you’ll already be cigarette-free when you return.
almost 80 percent of lung cancer deaths in women are due to smoking.
                                                                                         Think about choosing a special day:
People who smoke are 10 to 20 times more likely to get lung cancer or
die from lung cancer than people who do not smoke. The longer a
person smokes and the more cigarettes smoked each day increases a                              Your birthday or wedding anniversary
person’s risk for developing lung cancer.                                                       New Year’s Day
          People who quit smoking have a lower risk of lung cancer than
                                                                                                Independence Day (July 4)
if they had continued to smoke, but their risk is higher than people who
never smoked.                                                                                   World No Tobacco Day (May 31)
          Smoke from other people’s cigarettes, known as secondhand                           The Great American Smokeout (the third Thursday of
smoke, causes lung cancer as well. There are more than 4,000 chemicals                   each November).
in secondhand smoke. More than 50 of these chemicals cause cancer in
people or animals. Every year, about 3,000 nonsmokers die from lung
cancer due to secondhand smoke.                                                   Tell family, friends and co-workers you plan to quit.
                                                                                             Quitting smoking is easier with the support of others. Tell
                                        What to do when you                              the people you care about exactly how they can help. Ask
                                                                                         everyone to understand your change in mood. If someone
                                REALLY want a cigarette                                  you know smokes, ask them to quit with you. If you take
                                                                                         medications, be sure to ask your doctor or pharmacist about
    The urge to smoke will come and go. Try to wait it out. People                       any possible drug reactions.
who have successfully quit report they still “have the urge” even years
later. Smoking is a habit--and all habits are hard to break.
                                                                                  Anticipate and plan for the challenges you’ll face while quitting.
      Keep other things around instead of cigarettes. Try carrots, pickles,
                                                                                             Most people who go back to smoking do it within three
sunflower seeds, apples, celery, raisins or sugarfree gum.
                                                                                         months--this will be the hardest time for you. Know
                                                                                         situations when you are tempted to smoke and plan how to
      Wash your hands or the dishes when you want a cigarette very badly.                deal with the urge before it hits. Expect withdrawal
Or take a shower.                                                                        symptoms--and expect them to subside in time.

      Learn to relax quickly by taking deep breaths. Take 10 slow, deep           Remove all tobacco products from your home, car and work.
breaths and hold the last one. Then breathe out slowly. Try yoga,
                                                                                              Getting rid of things that remind you of smoking will also
meditation or relaxation methods such as:
                                                                                         help you get ready to quit. Make things clean and fresh at
                                                                                         work, in your car and at home. Throw away cigarettes,
                Picture a soothing, pleasant scene.                                      lighters, matches and ashtrays, including in your car. Have
                Think only about that peaceful image and nothing else.                   your dentist clean your teeth to get rid of smoking stains--
                                                                                         you’ll love the look.
      Light incense or a candle instead of a cigarette.
                                                                                  Talk to your doctor about getting help to quit.
       Where you are and what is going on can make you crave a cigarette.                     Quitting “cold turkey” isn’t your only choice. Talk to your
A change of scene can really help. Go outside or to a different room. You                 doctor about other ways to quit. Your doctor can suggest
can also try changing what you are doing.                                                 medicine to help with withdrawal, either over-the-counter or
                                                                                          prescription. Or go to your local pharmacy to get the
      No matter what, don’t think, “just one won’t hurt.” It will.                        nicotine patch, nicotine gum or nicotine lozenge. Read the
                                                                                          instructions to see if the medicine is right for you. If you’re
      Trying something to beat the urge is always better than trying nothing.             not sure, ask the pharmacist.
             EXERCISE
                         RAISING      N UT R IT I O N               L I F E ST Y L E
                                                                                         HEALTH
                                                                                             ATT IT U D E             BOD Y & MIND

                                          Today is the first day of the rest of your life...
                                             Today is the big day. You’ve followed the steps             Do you miss having a cigarette in your hand? Hold
                                         for planning to quit and now the day has arrived. Be      something else. Try a pencil, a paper clip, a marble or a
                                         sure to remind friends, family and co-workers that        water bottle. Hold anything else!
                                         today is the day you quit--and lean on them for the
                                                                                                         Spend as much free time as you can where smoking
                                         support and encouragement you’ll need. It’s very
                                         helpful to exercise and keep yourself busy. Remind        isn’t allowed.
                                         yourself how tough this will be--and think about                 Do you miss having something in your mouth? Try
                                         how much better you’ll feel when you quit. Think          toothpicks, cinnamon sticks, lollipops, hard candy,
                                         about why you want to stop in the first place,
                                                                                                   sugarfree gum or carrot sticks.
                                         whether it’s for your health, because of illness, for
                                         your children, pregnancy--whatever the reason for                Drink a lot of water and fruit juice. Avoid drinks
                                         quitting, think about that today. It’s crucial that you   like wine, beer and coffee--they can trigger you to smoke.
                                         stay away from temptation. If you enjoy smoking                  Stay away from things that you connect with
                                         with coffee, don’t drink coffee. Avoid situations         smoking. Do it today and for the next few weeks.
                                         where you enjoy smoking--and concentrate on
                                                                                                          Stay near non-smokers as much as you can.
                                         resisting the temptation in situations you can’t avoid.

   Withdrawal: The hardest part                                                            Kicking the habit for good
          When you quit smoking, you may feel strange at first. You
may feel dull, tense and just “not yourself. “ These are signs that                           Tobacco use in the United States causes more than 450,000
your body is getting used to life without nicotine. It usually only lasts a               deaths each year. 170,000 are from cancer.
few weeks. Many people just can’t handle how they feel after they quit.                      After you’ve quit, you’ve added healthy, full days to each year
They start smoking again to feel better. Maybe this has happened to                            of your life. You’ve greatly lowered your risk of death from
you. Most people slip up in the first week after quitting. This is                              lung cancer and other diseases including:
when feelings of withdrawal are strongest.                                                                Heart disease.
                                                                                                          Stroke.
Common feelings of smoking withdrawal include:
                                                                                                           Chronic bronchitis.
    Feeling depressed.
                                                                                                          Emphysema.
      Not being able to sleep.
                                                                                                            At least 13 other kinds of cancer.
      Getting cranky, frustrated or mad.
                                                                                                You’ve also cut back on dangerous second-hand smoke for
      Feeling anxious, nervous or restless.                                                  your loved ones. Finally, by quitting smoking, you’re setting a
      Having trouble thinking clearly.                                                     good example. You’re showing young people that a life without
                                                                                           cigarettes is a longer, healthier, happier life. Beating an addiction
      Feeling hungry or gaining weight.
                                                                                          to nicotine takes a lot of will power and determination. You
                                                                                          should feel great about yourself for making it so far--focus on
           Not everyone has feelings of withdrawal. You may have one or many              sticking with it.
of these problems and they may last different amounts of time. Everyone is                    Your body has changed since you began to smoke. Your brain
different, therefore, have different reactions. This is where either prescription         has learned to crave nicotine. That’s why you should never take a
or over-the-counter medications can be especially helpful. Using medicines                puff again, no matter how long it has been since you quit. At first,
to help you quit will double your chances of quitting for good. Medicine                  you may not be able to do things as well as when you were
alone can’t do all the work. It can help with cravings and withdrawal, but                smoking. Don’t worry. This won’t last long. Your mind and body
quitting will still be hard at times. If you are pregnant, be sure to get your            just need to get used to being without nicotine.
doctor’s approval before taking any medicine. Be sure to follow instructions                  As you go through the first days and weeks without smoking,
in taking any type of medication.                                                         keep a positive outlook. Don’t blame or punish yourself if you do
                                                                                          have a cigarette. Take it one day at a time.
          Nicotine gum, patches, inhalers, sprays and lozenges are called                     A mistake that ex-smokers sometimes make is thinking that
nicotine replacement therapy (NRT) because they take the place of nicotine                they have not smoked in so long that they are no longer
from cigarettes. NRT can help with withdrawal and lessen your urge to                     “addicted”–that they can have a cigarette. This is like “playing with
smoke. You need a prescription to buy the inhaler and nasal spray, but you                fire” and it can set you up for relapse. If you do slip and have one
can buy nicotine gum, nicotine patches and nicotine lozenges on your own.                 cigarette, there are things you can do. Look at the situation and
These medicines can cause side effects in some people. Having one or two                  what led up to smoking. Use it as a learning experience.
cigarettes while you use the gum, patch, nasal spray, inhaler or lozenge is not                Most people worry about gaining weight when they quit. Many
dangerous, but your goal is to quit smoking for good. Use NRT only when                   people who gain weight after smoking gain only small amounts.
you are ready to stop smoking. If you do slip up and smoke a cigarette or                 Chances are that this is what they would have weighed if they had
two, don’t give up on NRT. Keep trying. Don’t skip or forget to use your                  never smoked. There may be other things going on that are
NRT after you first stop smoking. Slowly use less and less, but don’t stop                causing you to eat more. Sometimes the reasons that people
completely until you’re ready. Acidic foods and drinks can keep nicotine gums             smoke are also the reasons that they over-eat.
and inhalers from working. Acidic foods and drinks include tomato sauce,                       For more help, get the “Forever Free” booklet online at http://
tomatoes, oranges, lemons, grapefruit, coffee, soda, orange juice and grapefruit          www.smokefree.gov/pubs/FFree8.pdf. The booklet is available at
juice. Avoid them. Keep some of the medicine after you’ve quit--just in case              no cost. Also see advice at http://www.smokefree.gov/index.asp.
of a future emergency!
                                                                   Your exercise program should include
                                                            something from each of the four basic fitness
            Developing the right                            components. Each workout should begin with a warm-
                                                            up and end with a cool-down. As a general rule, space
               exercise program                             your workouts throughout the week and avoid
                                                            consecutive days of hard exercise.
           for the most benefits                                    Here are the amounts of activity necessary for
                                                            the average healthy person to maintain a minimum
                                                            level of overall fitness:

                                                            WARMUP: Five to 10 minutes of exercise such as
                                                            walking, slow jogging, knee lifts, arm circles or trunk
                                                            rotations. Low intensity movements that stimulate
                                                            movements to be used in the activity can also be
                                                            included in the warm-up.

                                                            MUSCULAR STRENGTH: A minimum of two 20-minute
                                                            sessions per week that include exercises for all the
                                                            major muscle groups. Lifting weights is the most
                                                            effective way to increase strength.

                                                            MUSCULAR ENDURANCE: At least three 30-minute
                                                            sessions each week that include exercises such as
                                                            calisthenics, pushups, situps, pullups and weight
                                                            training for all the major muscle groups.

                                                            CARDIORESPIRATORY ENDURANCE: At least three
                                                            20-minute bouts of continuous aerobic (activity
                                                            requiring oxygen) rhythmic exercise each week. Popular
                                                            aerobic conditioning activities include brisk walking,
                                                            jogging, swimming, cycling, rope-jumping, rowing,
                                                            cross-country skiing and some continuous action games
                                                            like racquetball or tennis.

                                                            FLEXIBILITY: Ten to 12 minutes of daily stretching
                                                            exercises performed slowly, without a bouncing motion.
                                                            This can be included after a warmup or during a cool-
                                                            down.

                                                            COOL DOWN: A minimum of five-10 minutes of slow
                                                            walking, low-level exercise, combined with stretching.


          CHOICES TO MAKE FOR EXERCISE
        When should you exercise? The hour just before      eating. Heat and/or digestion both make heavy
the evening meal is a popular time for exercise. The late   demands on the circulatory system and, in combination
afternoon workout provides a welcome change of pace         with exercise, can be an overtaxing double load.
at the end of the work day and helps dissolve the day’s
worries and tensions.                                               Wear loose-fitting clothes to permit freedom of
                                                            movement. Wear lighter clothes than temperatures
        Another popular time to work out is early           might indicate as exercise generates great amounts of
morning, before the work day begins. Advocates of the       body heat. Light-colored clothing that reflects the sun’s
early start say it makes them more alert and energetic      rays is cooler in the summer and dark clothes are
on the job.                                                 warmer in winter. When the weather is very cold, it’s
                                                            better to wear several layers of light clothing than one
       Among the factors you should consider in             or two heavy layers. Never wear rubberized or plastic
developing your workout schedule are personal               clothing--such garments interfere with the evaporation
preference, job and family responsibilities, availability   of perspiration and can cause body temperature to rise
of exercise facilities and weather. It’s important to       to dangerous levels.
schedule your workouts for a time when there is little
chance that you will have to cancel or interrupt them               The most important item of equipment for the
because of other demands on your time.                      runner is a pair of sturdy, properly-fitting running
                                                            shoes. Training shoes with heavy, cushioned soles and
      You should not exercise strenuously during            arch supports are preferable to flimsy sneakers and
extremely hot, humid weather or within two hours after      light racing flats.
 Walking: A step in the right direction
       Walking is one of the              Do you often feel faint or       schedule to follow a walking
easiest ways to be physically        have dizzy spells?                    program that will work for you. In
active. You can do it almost              Do you feel extremely            planning your walking program,
anywhere, any time. Walking is       breathless after you have been        keep the following points in mind:
also inexpensive--all you need is    physically active?
a pair of shoes with sturdy heel          Has your health care                  Choose a safe place to walk.
support. Walking will:               provider told you that you have       Find a partner or group of people
                                     high blood pressure?                  to walk with you. Your walking
    Give you more energy.                 Has your health care             partner(s) should be able to walk
    Make you feel good.              provider told you that you have       with you on the same schedule
    Help you to relax.               bone or joint problems, like          and at the same speed.
    Reduce stress.                   arthritis, that could get worse if         Wear shoes with thick
    Help you sleep better.           you are physically active?            flexible soles that will cushion
    Tone your muscles.                    Are you over 50 years old        your feet and absorb shock.
    Help control your appetite.      and not used to a lot of physical          Wear clothes that will keep
    Increase the number of           activity?                             you dry and comfortable. Look for
calories your body uses.                  Do you have a health             synthetic fabrics that absorb
                                     problem or physical reason not        sweat and remove it from your
       Answer the following          mentioned here that might keep        skin.
questions before you begin a         you from starting a walking                For extra warmth in winter,
walking program:                     program?                              wear a knit cap. To stay cool in
                                                                           summer, wear a baseball cap or
     Has your health care provider          If you answered yes to any     visor.
ever told you that you have heart    of these questions, please check           Do light stretching before and
trouble?                             with your health care provider        after you walk.
     When you are physically         before starting a walking program          Think of your walk in three
active, do you have pains in your    or other form of physical activity.   parts. Walk slowly for five
chest or on your left side (neck,                                          minutes. Increase your speed for
shoulder or arm)?                           Leave time in your busy        the next five minutes. Finally, to
cool down, walk slowly again for            faster, going further and walking                 Do not wear headphones.
five minutes.                               for longer periods of time.                       Stay aware of your
     Try to walk at least three                  The more you walk, the                   surroundings.
times per week. Add two to three            better you will feel. You also will
minutes per week to the fast walk.          use more calories.                            Walking right is very important.
If you walk less than three times                                                              Walk with your chin up and
per week, increase the fast walk                   Keep safety in mind when               your shoulders held slightly back.
more slowly. If you walk less               you plan your route and the time                   Walk so that the heel of your
than three times per week,                  of your walk:                                 foot touches the ground first. Roll
increase the fast walk time more                                                          your weight forward.
slowly.                                         Walk in the daytime or at                      Walk with your toes pointed
     To avoid stiff or sore muscles         night in well-lighted areas.                  forward.
or joints, start gradually. Over                Walk in a group at all times.                  Swing your arms as you
several weeks, begin walking                    Do not wear jewelry.                      walk.



                Moderate Physical Activity Guide
  Start exercising slowly and gradually increase the intensity. Trying too hard at first can lead to injury.

             Common Chores                                                   Sporting Activities

  Washing and waxing a car for 45-60 minutes                         Playing volleyball for 45-60 minutes
  Washing windows or floors for 45-60 minutes                           Playing touch football for 45 minutes
  Gardening for 30-45 minutes                                        Walking 13/4 miles in 35 minute (20min/mile)
  Wheeling self in wheelchair 30-40 minutes                          Basketball (shooting baskets) 30 minutes
  Pushing a stroller 11/2 miles in 30 minutes                        Bicycling 5 miles in 30 minutes
  Raking leaves for 30 minutes                                        Dancing fast (social) for 30 minutes
  Walking 2 miles in 30 minutes (15min/mile)                         Water aerobics for 30 minutes
  Shoveling snow for 15 minutes                                      Swimming Laps for 20 minutes
  Stairwalking for 15 minutes                                        Basketball (playing game) for 15-20 minutes
                                                                     Bicycling 4 miles in 15 minutes
                                                                     Jumping rope for 15 minutes
                                                                     Running 11/2 miles in 15 min. (10min/mile)



                                                        Your exercise can be done all at one time or intermittently over the day.
                                              Initial activities may be walking or swimming at a slow pace. You can start out
                                              by walking 30 minutes for three days a week and can build to 45 minutes of
                                              more intense walking at least five days a week. With this regimen, you can
                                              burn 100 to 200 calories more per day. Also, try to increase “everyday”
                                              activities such as taking the stairs instead of the elevator. Reducing sedentary
                                              time is a good strategy to increase activity by undertaking frequent, less
                                              strenuous activities. With time, you may be able to engage in more strenuous
                                              activities. Competitive sports, such as tennis and volleyball, can provide an
                                              enjoyable form of exercise for many, but care must be taken to avoid injury.

                                                        High activity would include walking 10 minute/mile or walking with load
                                              uphill, tree felling, heavy manual digging, basketball, climbing or soccer/kick
                                              ball.

                                              You may also want to try:

                                                    Flexibility exercise to attain full range of joint motion.
                                                    Strength or resistance exercise.
                                                    Aerobic conditioning.
   Fitness gain                                                           It is a myth that eating lots of protein and/or taking
                                                                  protein supplements and exercising vigorously will definitely
                                                                  turn you into a big, muscular person. Building muscle

   without pain                                                   depends on your genes, how hard you train and whether you
                                                                  get enough calories. The average American diet has more
                                                                  than enough protein for muscle building. Extra protein is
         You can survive for a month without food, but only a     eliminated from the body or stored as fat.
few days without water. Water is the most important nutrient
for active people.                                                            Score with Vitamins and Minerals

                                                                          Eating a varied diet will give you all the vitamins and
     When you sweat, you lose water, which must be
                                                                  minerals you need for health and peak performance.
replaced. Drink fluids before, during and after workouts.
Water is a fine choice for most workouts. However, during
continuous workouts of greater than 90 minutes, your body              Exceptions include active people who follow strict
may benefit from a sports drink containing electrolytes and       vegetarian diets, avoid an entire group of foods or eat less
carbohydrates to replace electrolytes lost through sweat          than 1800 calories a day. If you fall into any of these
during workouts lasting several hours. The most effective         categories, a multivitamin and mineral pill may provide the
sports drinks contain 15 to 18 grams of carbohydrate in every     vitamins and minerals missing in your diet.
eight ounces of fluid.
                                                                       Taking large doses of vitamins and minerals will not help
        Rev up Your Engine with Carbohydrates                     your performance and may be bad for your health, however.
                                                                  Vitamins and minerals do not supply the body with energy
        Carbohydrates are your body’s main source of              and are not a substitute for carbohydrates.
energy. Carbohydrates are sugars and starches that are
found in foods such as breads, cereals, fruits, vegetables,                      Popeye and All That Spinach
pasta, milk, honey, syrups and table sugar. Sugars and
starches are broken down by your body into glucose, which is               Iron supplies working muscles with oxygen. If your
used by your muscles for energy.                                  iron level is low, you may tire easily and not have enough
                                                                  stamina for activity.
      For health and peak performance, more than half your
daily calories should come from carbohydrates.                         The best sources of iron are animal products, but plant
                                                                  foods such as fortified breads, cereals, beans and green leafy
                               Sugars and starches have           vegetables also contain iron.
                         four calories per gram, while fat has
                         nine calories per gram. In other               Iron supplements may have side effects, so take them
                         words, carbohydrates have less           only if your doctor tells you to.
                                than half the calories of fat.
                                                                      No Bones About It, You Need Calcium Every Day
                                               If you regularly
                                        eat a carbohydrate-               Many people do not get enough of the calcium
                                         rich diet, you           needed for strong bones and proper muscle function. Lack of
                                         probably have            calcium can contribute to stress fractures and osteoporosis.
                                          enough stored to
                                         fuel activity. Be sure         The best sources of calcium are dairy products, but
                                            to eat a meal for     many other foods such as salmon with bones, sardines,
                                            fluid and extra       collard greens and okra also contain calcium. Some brands
                                             energy if you        of bread, tofu and orange juice are fortified with calcium.
                                              are competing       Read labels and choose those products.
                                               in a sport.
                                                                                        A Weighty Matter

                                                                          Your calorie needs depend on your age, body size,
                                                                  sport and training program. The best way to make sure you
                                                                  are not getting too many or too few calories is to check your
                                                                  weight from time to time. If you’re keeping within your ideal
                                                                  weight range, you’re probably getting the right amount of
                                                                  calories.
                        Why you need to win the
                         “battle of the bulge”
                                                  If you are overweight, losing as little as five percent of your
                                            body weight may lower your risk for several diseases, including
                                            heart disease and diabetes. Slow and steady weight loss of 1/2
                                            to two pounds per week--but not more than three pounds per
                                            week--is the safest way to lose weight. The only way to lose
                                            weight--and keep it off--is to make a lifelong commitment by
                                            changing your eating and physical activity habits. Choose
                                            healthy foods, such as vegetables, fruits, whole grains and low-fat
                                            meat and dairy products. Eat just enough food to satisfy you. Try
                                            to do at least 30 minutes of moderate-intensity physical activity
                                            most days of the week, but preferably every day. You may need
                                            to do more physical activity daily if you are extremely
                                            overweight.
        Weighing too much increases your risk for             losing weight and becoming more physically active can
developing many health problems. You can lower your           help you control your blood sugar levels. Losing weight
health risks by losing as little as 10 to 20 pounds. If you   and exercising more may also allow you to reduce the
are overweight or obese, you may be at risk for:              amount of diabetes medication you take.

     Type 2 diabetes.
     Heart disease and stroke.                                              Heart disease and stroke
     Cancer.
                                                                      Heart disease means that the heart and circulation
     Sleep apnea.                                             (blood flow) are not functioning normally. If you have
     Osteoarthritis.                                          heart disease, you may suffer from a heart attack,
     Gallbladder disease.                                     congestive heart failure, sudden cardiac death, angina
     Fatty liver disease.                                     (chest pain) or abnormal heart rhythm. During a stroke,
                                                              blood and oxygen do not flow normally to the brain,
                                                              possibly causing paralysis or death. Heart disease is the
                   Type 2 Diabetes                            leading cause of death in the U.S. and stroke is the third
                                                              leading cause.
        Type 2 diabetes used to be called adult-onset
diabetes or noninsulin-dependent diabetes. It is the most              People who are overweight are more likely to
common type of diabetes in the U.S. Type 2 diabetes is a      suffer from high blood pressure, high levels of
disease in which blood sugar levels are above normal.         triglycerides (blood fats) and LDL cholesterol (a fat-like
High blood sugar is a major cause of early death, heart       substance often called the “bad cholesterol”) and low levels
disease, kidney disease, stroke and blindness.                of HDL cholesterol (the “good cholesterol”). These are all
                                                              risk factors for heart disease and stroke. In addition,
         More than 80 percent of people with Type 2           people with more body fat have higher blood levels of
diabetes are overweight, though it is not known exactly       substances that cause inflammation. Inflammation in
why overweight people are more likely to suffer from this     blood vessels and throughout the body may raise heart
disease. It may be that being overweight causes cells to      disease risk.
change, making them less effective in using sugar from
the blood. This puts stress on the cells that produce                 Losing five to 15 percent of your weight can lower
insulin (a hormone that carries sugar from the blood to       your chances for developing heart disease or having a
cells) and makes them gradually fail.                         stroke. If you weigh 200 pounds, this means losing as little
                                                              as 10 pounds. Weight loss may improve your blood
       You can lower your risk for developing Type 2          pressure, triglyceride and cholesterol levels; improve how
diabetes by losing weight and increasing the amount of        your heart works and your blood flows; and decrease
physical activity you do. If you have Type 2 diabetes,        inflammation throughout your body.
                       Cancer

       Cancer occurs when cells in one part of the body,
such as the colon, grow abnormally or out of control. It
can spread to other parts of the body, such as the liver.
Cancer is the second leading cause of death in the U.S.

         Being overweight increases the risk of several
types of cancer, including cancers of the colon, esophagus
and kidney. Being overweight is also linked with uterine
and postmenopausal breast cancer in women. Gaining
weight during adult life increases the risk for several of
these cancers. Being overweight also may increase the
risk of dying from some cancers. It is not known exactly
how being overweight increases cancer risk. It could be
that fat cells make hormones that affect cell growth and              Extra weight may place extra pressure on joints
lead to cancer.                                               and cartilage, causing them to wear away. In addition,
                                                              people with more body fat may have higher blood levels of
       Avoiding weight gain may prevent a rise in cancer      substances that cause inflammation. Inflammation at the
risk. Weight loss, healthy eating and physical activity       joints raises the risk for osteoarthritis.
habits will lower cancer risk.
                                                                      Weight loss can decrease stress on your knees,
                 Sleep Apnea                                  hips and lower back--and lessen inflammation in your
                                                              body. If you have osteoarthritis, losing weight will help
                                                              improve your symptoms.
         Sleep apnea is a condition in which a person stops
breathing for short periods during the night. A person
who has sleep apnea may suffer from daytime sleepiness,                        Gallbladder Disease
difficulty concentrating and even heart failure.
                                                                      Gallstones are clusters of solid material that form
         The risk for sleep apnea is higher for people who    in the gallbladder. They are made mostly of cholesterol
are overweight. A person who is overweight generally has      and can sometimes cause abdominal or back pain.
more fat stored around his or her neck. This may make
the airway smaller. A smaller airway can make breathing               People who are overweight have a higher risk for
difficult, loud (snoring) or stop altogether. Fat stored in   developing gallbladder disease and gallstones. They may
the neck and throughout the body can also produce             produce more cholesterol, a risk factor for gallstones. Also,
substances that cause inflammation, a risk factor for sleep   people who are overweight may have an enlarged
apnea.                                                        gallbladder, causing it not to work properly.

       Weight loss usually improves sleep apnea,                      Weight loss — especially fast weight loss (more
decreases neck size and lessens inflammation.                 than three pounds per week) or loss of a large amount of
                                                              weight — can actually increase your chance of developing
                                                              gallstones. Modest, slow weight loss of about 1/2 to two
                     Osteoarthritis
                                                              pounds a week is less likely to cause gallstones.
         Osteoarthritis is a common joint disorder. With
osteoarthritis, the joint bone and cartilage (tissue that
                                                                            Fatty Liver Disease
protects joints) wear away. Osteoarthritis most often
affects the joints of the knees, hips and lower back.                  Fatty liver disease occurs when fat builds up in the
                                                              liver cells and causes injury and inflammation in the liver.
                                                              It can sometimes lead to severe liver damage, cirrhosis
                                                              (build-up of scar tissue that blocks proper blood flow in the
                                                              liver) or even liver failure. Fatty liver disease is like
                                                              alcoholic liver damage, but it is not caused by alcohol and
                                                              can occur in people who drink little or no alcohol.

                                                                      People who have diabetes or “pre-diabetes” (when
                                                              blood sugar levels are higher than normal but not yet in
                                                              the diabetic range) are more likely to have fatty liver
                                                              disease than people without these conditions. It is not
                                                              known why some people who are overweight or diabetic
                                                              get fatty liver and others do not. People with fatty liver
                                                              disease should avoid drinking alcohol.
Healthy Bones:                                                           Don’t overlook this important
                                                                         part of your good health
        The U.S. Surgeon General                     The good news is that you are        likelihood of developing osteoporosis:
warns that by 2020, half of all Ameri-       never too old or too young to improve
cans older than 50 will be at risk for       your bone health. With healthy nutrition,         Get the recommended amounts of
fractures from osteoporosis.                 physical activity every day and regular     calcium and vitamin D. High levels of
                                             medical checkups and screenings,            calcium can be found in milk, leafy
         Already 10 million Americans        Americans of all ages can have strong       green vegetables, soybeans, yogurt and
over the age of 50 have osteoporosis,        bones and live longer, healthier lives.     cheese. Vitamin D is produced in the
the most common bone disease, while          Likewise, if it’s diagnosed in time,        skin by exposure to the sun and is
another 34 million are at risk for           osteoporosis can be treated with new        found in fortified milk and other foods.
developing osteoporosis. Each year,          drugs that help prevent bone loss and       For people who are not getting enough
roughly 1.5 million people suffer a bone     rebuild bone before life-threatening        calcium and vitamin D in the diet,
fracture related to osteoporosis.            fractures occur.”                           supplements may be helpful.
        Osteoporosis and other bone                  Osteoporosis is a “silent”               Maintain a healthy weight and be
diseases can lead to a downward spiral       condition because many Americans are
in physical health and quality of life,                                                  physically active at least 30 minutes a
                                             unaware that their bone health is in        day. Include weight-bearing activities
including losing the ability to walk,        jeopardy. In fact, the number of people
stand up or dress. Bone disease can                                                      to improve strength and balance.
                                             who have osteoporosis is much greater
also lead to premature death.                than the number who report having the             Take steps to minimize the risk of
                                             disease—four times as many men and          falls by removing items that might
       Other findings in the Surgeon
                                             nearly three times as many women.           cause tripping, improve lighting, have
General’s report include:
                                                                                         regular vision tests and exercise to
                                                     One of the most dangerous
      One in five older Americans who                                                    improve balance and coordination.
                                             myths about osteoporosis is that only
suffer a hip fracture die within a year of   women need to worry about bone
the fracture.                                                                                     The report also calls on health
                                             health. Osteoporosis affects men and        care professionals to help Americans
                                             women of all races. While bone              maintain healthy bones by evaluating
      One in five people with a hip          weakness is more common in older
fracture end up in a nursing home                                                        risks for patients of all ages and
                                             Americans, building strong bones            recommending bone density tests for
within a year.                               begins in childhood.                        women over the age of 65--and for men
     Hip fractures account for 300,000                                                   and women over 50 who suffer even a
                                                     You can improve and maintain
                                                                                         minor fracture. These tests are quick,
hospitalizations annually.                   healthy bones and decrease the
                                                                                         safe and painless.


                                                       Calcium: The key to healthy bones
                                             Calcium builds bones and teeth--and maintains bone mass. Milk products are the
                                             primary source of calcium in American diets, but you can also get calcium in
                                             fortified juices and calcium supplements. Vitamin D functions in the body to
                                             maintain proper levels of calcium and phosphorous, thereby helping to build and
                                             maintain bones. Milk that is fortified with vitamin D is a good source of this
                                             nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified
                                             ready-to-eat breakfast cereals. Here’s how much calcium you need daily:

                                                Age                                           Calcium Need
                                             0 to 6 months                                             210 mg
                                             6 to 12 months                                            270 mg
                                             1 to 3 years                                              500 mg
                                             4 to 8 years                                              800 mg
                                             9 to 18 years                                            1,300 mg
                                             18 to 50 years                                           1,000 mg
                                             Over 50 years                                            1,200 mg

                                                    (A cup of milk or fortified orange juice has about 300 mg of calcium.)
SPORTS:



Avoid muscle and bone damage
       Many Baby Boomers           decade we have seen a dram-       the arm, usually after such
swat tennis and golf balls,        atic increase in the number of    activities as reaching or lifting.
swim or play basketball for the    patients over the age of 40       Over time, the pain may in-
joy of physical activity and       needing surgery to repair         crease, even when the joint
competition, as well as main-      damage to their joints.”          is not being used.
taining cardiovascular fitness.
While exercise is a key factor            One area of particular            Researchers hope to
in forestalling heart disease,     interest to Moorman is the        develop a strategy that will
Baby Boomers who are still         shoulder, a unique joint where    help Baby Boomers preserve
young at heart should not          four different muscles and        the integrity of their rotator
neglect their musculoskeletal      their tendons form a “cuff,”      cuffs as they exercise to stren-
systems, especially if they want   keeping the ball at the end of    gthen their hearts. Surgery is
to maintain an active life style   the arm bone inside the socket    often the only solution for
into their 60s and 70s, says Dr.   of the shoulder blade. “I’d say   these tears.
Claude T. Moorman, III,            that about 60 percent of my
director of sports medicine at     cases involve the shoulder,              “Fortunately, we can
Duke University Medical            with about 80 percent of those    perform most rotator cuff
Center.                            repairing injuries to the         repairs safely and effectively
                                   rotator cuff,” Moorman says.      with an arthroscopic approach,
       Failure to appreciate the   “Over time, the tendon tends      which means less pain and
musculoskeletal system can         to break down, first as tiny      quicker recovery for patients,”
lead to injuries that could        tears. These tears eventually     Moorman says. He added that
curtail favorite pastimes, he      coalesce into a much larger       he treats about 90 percent of
says. “We know that exercise       tear that needs treatment.”       the rotator cuff injuries with
and physical activity is an                                          an arthroscope. “Most pat-
important way to maintain our             The key to prevention,     ients receiving this minimally
overall health. Many people,       Moorman says, is to recognize     invasive approach are back to
especially the Baby Boomers,       early signs when the tears are    normal routine in three to four
don’t seem to be paying as         small, such as pain that begins   months, twice as fast as the
much attention to other parts      at the front of the shoulder      traditional surgical approach.”
of their bodies. Over the past     and moves down the side of
Feel better about yourself
        A healthy lifestyle builds self       Take time to do things you enjoy.
esteem, but there are plenty of steps         You may be so busy or feel so badly
you can take to feel better about             about yourself that you spend little or
yourself regardless of your body type,        no time doing things you enjoy—things
personality and financial standing:           like playing a musical instrument, doing
                                              a craft project, flying a kite or going
Pay attention to your own needs
and wants. Listen to what your body,
mind and heart are telling you. If you’ve
                                              fishing. Make a list of things you enjoy
                                              doing--and do them.                                  Self
been sitting down too long, stand up          Get something done that you have
and stretch. If your heart longs to
spend more time with a special friend,
do it. If your mind is telling you to clean
                                              been putting off. Clean out that
                                              drawer. Wash that window. Write that
                                              letter. Pay that bill.
                                                                                                  Esteem
your basement, listen to your favorite
music or stop thinking bad thoughts           Do things that make use of your
about yourself, take it seriously.            own special talents and abilities.
                                              For instance, if you are good with your
Take good care of yourself. As you            hands, then make things for yourself,
were growing up, you may not have             family and friends. If you like animals,      flowers or an attractive object in the
learned how to take good care of              consider having a pet or at least playing     center of the table. Arrange your food in
yourself. Treat yourself as a wonderful       with friends’ pets.                           an attractive way on your plate. If you
parent would treat a small child or as                                                      eat with others, encourage discussion of
one very best friend might treat              Dress in clothes that make you feel           pleasant topics. Avoid discussing
another. If you work at taking good care      good about yourself. If you have little       difficult issues at meals.
of yourself, you will find that you feel      money to spend on new clothes, check
better about yourself. Here are some          out thrift stores in your area.               Learn something new or improve
ways to take good care of yourself—                                                         your skills. Take a class or go to a
                                              Give yourself rewards. You are a              seminar. Many adult education
      Eat healthy foods and avoid junk        great person. Write that down.                programs are free or very inexpensive.
foods (foods containing a lot of sugar,                                                     For those that are more costly, ask
salt and fat).                                Spend time with people who make               about a possible scholarship or fee
                                              you feel good about yourself—people           reduction.
      Exercise. Moving your body helps        who treat you well. Avoid people who
                                              treat you badly.                              Begin doing those things that you
you to feel better and improves your
                                                                                            know will make you feel better
self-esteem. Arrange a time every day
                                              Make your living space a place that           about yourself—like going on a diet,
or as often as possible when you can
                                              honors the person you are. Whether            beginning an exercise program or
get some exercise, preferably outdoors.
                                              you live in a single room, a small            keeping your living space clean.
You can do many different things.
Taking a walk is the most common. You         apartment or a large home, make that
                                              space comfortable and attractive for          Do something nice for another
could run, ride a bicycle, play a sport,
                                              you. If you share your living space with      person. Smile at someone who looks
climb up and down stairs several times,
                                              others, have some space that is just for      sad. Say a few kind words to the
put on a tape or play the radio and
                                              you—a place where you can keep your           check-out cashier. Help your spouse
dance to the music--anything that feels
                                              things and know that they will not be         with an unpleasant chore. Take a meal
good to you. If you have a health
                                              disturbed and that you can decorate any       to a friend who is sick. Send a card to
problem that may restrict your ability to
                                              way you choose.                               an acquaintance. Volunteer for a worthy
exercise, check with your doctor before
                                                                                            organization.
beginning or changing your exercise
habits.                                       Display items you find attractive or
                                              that remind you of your achievements or       Make it a point to treat yourself
                                              of special times or people in your life. If   well every day. Before you go to bed
      Strong personal hygiene will make                                                     each night, write about how you treated
                                              cost is a factor, use your creativity to
you feel better about yourself–things                                                       yourself well during the day.
                                              think of inexpensive or free ways that
like taking a regular shower or bath,
                                              you can add to the comfort and
washing and styling your hair, trimming                                                             You will find that you will
                                              enjoyment of your space.
your nails, brushing and flossing your                                                      continue to learn new and better ways
teeth.                                                                                      to take care of yourself. As you
                                              Make your meals a special time.
                                              Turn off the television, radio and stereo.    incorporate these changes into your life,
     Plan fun activities for yourself.                                                      your self-esteem will continue to
                                              Set the table, even if you are eating
Learn new things every day.                   alone. Light a candle or put some             improve, along with your happiness.
                                               Civilian Fitness programs start on post
                                                         The program was the comman-          employee is hurt while participating in
                                               ding general’s idea. The Civilian Per-         the civilian fitness program.
                                               sonnel Office was quick to jump behind
                                               it. “The general called and said, ‘We                   Both men said they understand
                                               really need to be doing something,’ and        there is the chance that the time might
                                               we talked about what to do,” said              be abused, but Ralston said he’s willing
                                               Denny Kerr, Fort Sill CPO chief. “If we        to take that chance. “For the minute
                                               do this, the workforce will be happier,        percentage that might abuse the pro-
                                               they’ll be more productive and healthy.”       gram, if we save even one life, it will be
                                                                                              worth it,” Ralston said.
                                                       He said employees can ask their
                                               supervisors for up to three hours per                   A Web site is being constructed
                                               week. Kerr said they can use that three        that has a list of approved programs that
                                               hours all at once or spread the hours.         post employees can participate in. “That
                                               “Supervisors should mark the hours up          will include obvious things like running
                                               to administrative leave and not charge         and lifting weights,” Kerr said. “But, it
                  By Keith Pannell             the employee any personal or sick leave        will also include educational events like
                                               of any kind,” Kerr said.                       smoking cessation and alcohol abuse
         Fort Sill Department of the                                                          classes.” He added that golf and
Army and Non-Appropriated Fund                          “But, the mission must come           bowling will not be on the list. The Web
civilians will be able to take admini-         first,” Ralston added. “The adminis-           site can be reached at http://sill-
strative leave to improve their physical       trative leave should only be granted if it     www.army.mil/chip/chip.html.
and mental health. The new test pro-           doesn’t interfere with getting the job
gram started today.                            done. Having said that, I highly encour-                Kerr said the program, which is
                                               age supervisors to grant the leave when-       on a test basis for six months, will be in
        “In the last couple of years,          ever possible.”                                a constant state of flux. The list will
we’ve had three people die at their                                                           constantly be updated with additions and
desks from heart attacks,” said Maj.                    The program is “as unobtrusive        deletions as feedback comes in to a
Gen. David Ralston, U.S. Fires Center          as possible” for the employees and             monitoring committee.
of Excellence and Fort Sill commanding         supervisors. There is no signing out of
general. “If it’s a matter of giving           the office, no paperwork for the super-                   The general said he understands
people a couple of hours off each week         visor or signing in at the workout facility.   many offices on post are under-staffed
to go work out, then it’s the right thing to   “We’re leaving up to people’s integrity,”      and overworked and may find it difficult
do.”                                           Kerr said. The only form civilian emp-         to let their employees off three hours a
                                               loyees will need to sign is a release          week. But, he encourages leaders to try
                                               absolving the post of responsibility if an     and find a way. “Simply because I think
                                                                                              it is the right thing to do,” Ralston said.
                                                                                              “I do want the supervisors to really get
                                                                                              behind this. One of the things we do best
                                                                                              with soldiers is keep them in top physical
                                                                                              shape and that pays great dividends for
                                                                                              the mission, but also for their families.
                                                                                              That will work for civilians as well.”

                                                                                                       Although not required, both Kerr
                                                                                              and Ralston strongly advised civilians to
                                                                                              visit their doctor to get cleared for physi-
                                                                                              cal activity. For more information, call
                                                                                              Denny Kerr at 442-5626.
                                                                             Rinehart Fitness Center
                                                                                  2730 Bragg Rd
                                                                                     442-6712
                                                                               Hours of Operation
                                                                               Mon-Fri, 5am-10pm
                                                                               Sat—Sun, 8am-6pm
                                                                               Holidays, 8am-6pm
                                                                              Gladys Crawford, MGR
                                                                          Gladys.crawford@conus.army.mil




Rinehart is Fort Sill’s flagship Fitness Center, it offers state of the art cardio theaters with life cycle, stair
steppers and treadmill, four racquetball courts, locker rooms, saunas and a 25 meter indoor pool.

                                                Other Features Include:

                                                Aquamassager
                Escape from all of your worries and stress of the day with a 15 minute massage.
                                         Appointments only 442-6712
                                     Mon-Fri : 8am—11am and 3pm –7pm
                                           Sat & Sun: 10am—2pm
                     (Walk Ins welcome provided there is no conflict with appointments)

                                               Stretching Classes
                               This class shows you the proper stretching techniques
                                            with one on one instructions

                                                    Racquetball
                             Reserve a court after 4:30pm but no earlier than 24 hours.

                                           Veterans Walk Fit Group
                  Just walk and log your miles with Rinehart and receive a certificate of fitness
                              (12 laps around the fitness center is equal to 1 mile)

                                        Indoor Pool Hours of Operation
                                          Mon—Fri, 5am –8:30am for PT
                                  Mon, Pool closes 8:30 am for the rest of the day
                                   Tue—Fri, 5am—8:30 am for Pt, 11am—9pm

                                                Adult Lap and PT
                                             Tues & Thu, 3:30 pm—6pm

                                                Recreation Swim
                                               Wed & Fri, 11am—7pm
                    Goldner Fitness Center
                        3444 Crane Rd
                           442-2740
                      Hours of Operation
                     Mon-Fri, 5am –10pm
                         Sat, 8am-6pm
                  Sun & Holidays 12pm –6pm
                      Claudia Mejia, MGR
                Claudia.mejia1@conus.army.mil




Goldner Fitness Center is the premier center for weight training both free weight and machines. Goldner
does have the Elliptical (cross trainers), treadmills, life cycles, and stair steppers as well as a boxing room
with a speed bag, punching, and kicking bag, two volleyball courts, a sauna, and newly renovated locker
rooms.

                                             Other Features Include

                                         Boot Camp Aerobics Class
The Boot Camp Aerobics Class was developed to help soldiers to train their cardiovascular system as they
working on muscular strength and endurance at the same time as they improve their flexibility. Boot Camp
Aerobics is a great program for family members and civilians too. It covers a big variety of exercises such as
squats, and lunges, kicks, and punches, upper body exercises with resistance tubes and push-ups,
abdominal exercises, plyometrics, and stretches. Everybody is welcome; there is no beginner or advanced
level. Participants have to work on their own paste and the goal should be optimum fitness

                                        No Weights Required Class
This class is designed to help ladies with their work out in the gym. The instructor, Claudia Mejia, is showing
the participants exercises with small fitness equipment i.e., medicine balls, resistance tubes, small dumb
bells, exercise balls or no equipment at all in order to sculpt their bodies. All fitness levels and ages are
welcome.

                                                      Pilates
Pilates is a mind-body fitness program which helps you to strengthen and stretch the entire body, it helps you
to stand taller and forms defined and stronger abdominal muscles. By creating a strong core you will achieve
a better balance, coordination, and flexibility. Pilates work out benefits pregnant females as well. It will make
delivery
easier by teaching you how to breathe deeply and evenly while tightening the muscles of your pelvic floor.

                                                Lunch Abs Teaser
This is a great work out if you want to get the Abs of Steel. An intense 30 min. abdominal work out that will not only
help you to max out your sit-ups in the AFPT, it will give you a nice defined six pack – cardio work out and right diet
added. The instructor, Claudia Mejia, will give you the needed support in order to reach your goal.
                                                             Honeycutt Fitness Center
                                                                  912 Randolph Rd
                                                                      442-4670
                                                                 Hours of Operation
                                                                 Mon-Fri, 5am-10pm
                                                             Sat & Holidays, 8am-6pm
                                                                   Sun, 12pm-6pm
                                                                  Otis Gentry, MGR
                                                            Otis.gentry@conus.army.mil




Honeycutt Fitness Center focuses on both Cardio and strength training. Highlighting on more floor space
for equipment . Honeycutt features cardio and abs rooms, indoor cycling room, circuit training, Hammer
Strength plate loader machines and Iron grip free weights.

                                        Other Features Include

                                               Nitro Room
The Nitro room is a strength machine training room. For circuit training, and basic workout. .

                                                  Fit Group
Designed for deployed Soldier and Family members to get and stay in shape as well as an outlet for stress
relief. This class features strength training, cardio, abs and peace of mind.

                                              Judo Class
                                          Tue & Thu, 6pm-9pm
                                             Sat, 2pm-5-m
                               For more information call Andrew M. Kriegel
                                               248-8811

                                              300/100 Club
300 / 100 Club is a bench press of 300 lbs for men and 100 lbs for women. Individuals must bench press
one complete rep. On a successful lift their name will be placed on the 300/100 Club board and receive a
T-Shirt as a member of the 300/100 Club.
Editorial     “There’s nothing to do
                here at Lawton!”
           How many times have you heard that? My guess is that if you’ve lived
  here more than a week, you’ve heard someone say those exact words to you.
  Maybe coming to Lawton isn’t as exciting as going to Hawaii, but I think
  everyone can find something to do in the area no matter what your passions
  are. For your well-being, it’s important to get out of your house and
  socialize. It’s not healthy to sit at home. Recreate! Have some fun!
  Instead of being negative about where you live, take a look around at
  all of the activities available right here.


          If you’re looking for a fun day outdoors, head
  over to LETRA. They are hosting a Triathlon on
  September 15. They have a beach area where you can lay
  out and enjoy the sunshine. There’s putt-putt and boats
  for everyone, or stop by the lodge to relax inside and
  escape the heat. There’s great fishing all around the well-
  stocked lake and people regularly catch catfish, bass,
  perch and crappie. You can camp out there and enjoy a           where you hike up to the top of a mountain surrounded by
  mini vacation without driving across the state or county.       cliffs, ford a river and see all kinds of wildlife. If you’re
                                                                  interested in a day trip, there’s hiking to Crab Eyes. Crab
           There’s a newly renovated bowling alley on Fort        Eyes is a mystery because it’s hard to imagine how on top of
  Sill called Twin Oaks where you can go with your friends        this tall mountain, two large rocks stay balanced over the
  and f amily for food and fun. Whether you bowl a 300            years. It literally looks like a set of crab eyes and the hike out
  or 80 (like me), you’re guaranteed a good time. The Java        there is beautiful.
  Café has great food and microbrews available. Play
  trivia or one of the interactive online games and listen to             Try out your singing skills at the Operation Rising Star
  the music jamming on the jukebox.                               Competition. This is a singing competition to find Fort Sill’s
                                                                  best singers. There’s a comedy show being held Sept. 15 at
          Stop by the RecPlex and play a game of pool,            the Patriot Club. This show will feature a Fort Sill Soldier as
  foosball, air hockey, ping pong, shuffleboard or any of         a comedian along with the main act.
  the many board games we have. Or come watch TV on
  our 106" TV screen with Dish Network cable. Challenge                     For those who love shopping, take a trip to Medicine
  your buddies to one of the latest games on our XBOX             Park. Medicine Park has so much character and history and
  360s.                                                           is a tight-knit community. The little shops that line the river
                                                                  are full of unique gifts to purchase. There’s a swimming hole
           For people into the outdoors, you couldn’t ask         for children to cool off and restaurants that overlook the river
  for a better array of activities. Look west and you see the     if you want to sit and enjoy an afternoon. There’s a winery
  Wichita Mountains in the Wildlife Refuge. First of all,         outside of Medicine Park on Highway 49 that creates their
  there’s the wide spectrum of animals that roam the area.        own varietals of wine. It’s fun to stop by there for samples
  When you drive out to the refuge, you never know what           on a Saturday afternoon.
  you’re going to come across--maybe buffalo, prairie dogs,
  coyotes, wild hogs, rattlesnakes and longhorns. You don’t                Personally I think that there’s a lot to do in this area.
  even have to get out of your car to see these animals. If       If only the weekends were longer!
  you’re feeling adventurous, there are numerous trails. For
  families, there are some shorter trails, such as the narrows,                             --Jenny Sullivan
                                                                                            Community Activities Manager
          HEALTH NEWS AND VIEWS
 MEDICAL BREAKTHROUGHS           NUTRITION      FITNESS TREATMENT HEALTH CONCERNS                     VACCINES




C                                                   H
            Warning                                                Anger hurts your health
            labels                                         Here’s some good advice for men with hot tempers:
        Cigarette pack                              Don’t get mad, get healthy.
warning labels with
                                                              Men who chronically lose their temper face a far higher
prominent text and
                                                    risk of developing a serious cardiac condition called atrial
graphic pictures of                                 fibrillation, according to Duke University research. This
smoking damage are                                  condition can lead to blood clots in the heart that can travel to
most effective at                                   the brain and cause a potentially fatal stroke.
changing smokers’
behavior, says a study                                      “We’ve known for at least 20 years that people who
that looked at warning                              have chronic anger are more likely to have severe blockages in
labels in four countries.                           their heart arteries, to develop heart disease over time, to
                                                    have increased risk of cancer death, suffer more rapid
                                                    progression of arterial sclerosis and even increased risk of
        The study found that health warnings on     workplace injuries,” says Dr. Redford Williams, director of the
cigarette packages in the United States, which      Behavioral Medicine Research Center at Duke University
were last updated in 1984, are the least            Medical Center and a leading expert on anger management.
                                                    Williams reminds people that letting your anger out is not
effective, consisting of only small text warnings
                                                    always healthy.
on the side of packages.
                                                             “This is one of those
        “This study suggests that more              myths that exist about anger-
prominent health warnings are associated with       -that if you’ve got a lot of
greater levels of awareness and perceived           anger, you should let it out
effectiveness among smokers,” wrote researcher      and get rid of it. Or that it’s
David Hammond.                                      equally bad to bottle it up.
                                                    Both of these myths are
                                                    wrong.




F
            Quit smoking slowly
                                                            “If you always let your
        For smokers who don’t think they’re         anger out, you’re going to be
ready to kick the habit, reducing the amount of     doing a lot of exploding since
cigarettes they smoke may lead to unexpected        there’s plenty in the world to
quitting, say University of Vermont researchers.    get angry about,” he
In 16 of the 19 studies reviewed, smoking           continued. “On the other
                                                    hand, if you always hold your
reduction in people who did not want to quit led
                                                    anger in, you could be holding it in about some pretty bad
to an increase in the percentage of them who
                                                    things. What we need to do is learn when to do something
did quit. In most of the studies, smoking           with our anger and when it’s not that sort of situation and we
reduction was accompanied by the use of             should just ‘chill out.’ It’s not a case of always letting it out or
nicotine replacement products.                      always holding it in, it’s a case of evaluating each situation
                                                    and using learned anger management skills to help decide the
       The findings suggest that doctors should     best way to react.”
try recommending reduction for smokers who
haven’t responded to repeated advice to quit,                Williams co-authored Anger Kills, a book of strategies
said study author Dr. John Hughes, a professor      to control hostility. He points to a long list of negative health
                                                    consequences from anger and urges health-care providers to
of psychiatry at the University of Vermont
                                                    do more in helping their patients deal with their anger and
School of Medicine. “Cutting back is approved       hostility.
as a method of quitting in several European
countries, but not in the United States,” Hughes             “Given all the research showing how harmful anger is,
said. “Our review contradicts the commonly          we should be more aware of the health risks anger poses and
held belief that quitting requires stopping         begin to teach people the skills they need to manage anger
abruptly and provides evidence that smokers         better,” Williams said. “We know that for all people, healthy
can quit successfully by reducing the amount of     or not, good nutrition and regular exercise are important. I
cigarettes smoked.                                  would add anger management skills right in there with these
                                                    other life-enhancing practices.”
 MEDICAL BREAKTHROUGHS               NUTRITION       FITNESS TREATMENT HEALTH CONCERNS               VACCINES




                                                              A        Smoking and middle age
                                                                     Everyone knows that smoking kills, but a
                                                              new study finds it can kill much earlier than most
                                                              people realize.

                                                                      Researchers in Norway tracked more than
                                                              50,000 people for a quarter century and found that
                                                              smokers were much more likely to die in middle age
                                                              than nonsmokers. But the study also showed that
                                                              the risk quickly dropped when a smoker quit.
                                                              “This finding reinforces the message that its never
                                                              too late to quit smoking,” said Dr. Ronald M. Davis,
                                                              director of the Center for Health Promotion and



A
            Trauma Centers Study                              Disease Prevention at the Henry Ford Health
                                                              System in Detroit. “The benefits are larger if you
        A national study has found that the overall risk of
death is 25 percent lower when care for traumatic injuries
                                                              quit at a lower age, but there are significant
is provided at trauma centers compared to hospitals           benefits at any age.”
without trauma centers, say researchers at Wake Forest
University Baptist Medical Center.                                    The researchers found that, among the men,
                                                              41 percent of heavy smokers (a pack or more a
        Trauma centers have the equipment and on-site         day) died at ages 40 to 70 compared to 14 percent
medical personnel to treat life-threatening injuries 24       of those who never smoked. The middle-age death
hours a day. The study included 18 hospitals with Level 1     rate for women who smoked heavily was 26
trauma centers and 51 hospitals without trauma centers
                                                              percent, compared to nine percent of those who
in 14 states.
                                                              never smoked. “We observed substantially lower
         Researchers found that within one year after         risk for death among those who quit smoking in all
injury, the rate of death was significantly lower when care   decades of middle age,” the researchers reported.
was provided in trauma centers (10.4 percent versus 13.8
percent for non-trauma centers). The difference was                   For John F. Banzhaf, executive director of the
similar for rate of in-hospital death. The differences were   Washington-based organization Action on Smoking
most pronounced when patient injuries were severe, the        and Health, the study is valuable because it
researchers said.                                             emphasizes middle age. “All too many people,
                                                              when they think of smoking, think of people dying
        The authors said that though there wasn’t enough
evidence to establish a hospital-based effect among
                                                              at an old age,” Banzhaf said. “This study shows a
patients with lesser injuries, but it is possible that        very dramatic increase in death rate at middle age,
treatment at a trauma center could benefit those patients     a significantly lower chance of surviving middle age,
by reducing complications and increasing the likelihood       particularly if you are what they define as a heavy
that they will return to productivity.                        smoker — one pack a day.”

         “The results show that the risk of death is                 “Even if you have heart disease or cancer,
significantly lower when care is provided in a trauma         quitting smoking is beneficial,” Davis said. “Middle-
center than in a non-trauma center and argue for
                                                              aged smokers who haven’t been hit by a smoking-
continued efforts at regionalization,” wrote the authors.
                                                              related illness may think that if they’ve lasted this
        Many states use the American College of               long, they’re not susceptible to the dangers of
Surgeons’ trauma center criteria to designate trauma          smoking or that the damage is already done. These
centers based on a regional approach. In some states,         are myths we need to correct.”
however, there are few if any trauma centers because
they are expensive to maintain, and before the study,
there was no strong evidence of their effectiveness.

				
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