Society is losing the war against obesity. Americans continue to eat more and move less, despite the obvious health consequences. The only way to stop the dramatic rise in obesity is to put up a tougher fight. However, the main battleground is not in a health club or GNC store; it is right in your home. The American home has received little attention in relation to the obesity epidemic.
Many have instead emphasized the factors outside the home that have expanded our waistlines. Specifically, an over-reliance on elevators and escalators, cars, computers and other technologies has led to a sharp decline in physical exertion in our everyday lives. Additionally, the growth of fast food chains, the ability to “supersize” meals, and the evolution of the “all you can eat buffet” have also fueled the obesity epidemic. While these factors are clearly promoting weight gain and sedentary lifestyles, similar problems with the American home have been given little attention.
“The first step in beating the obesity epidemic is to start setting up our homes to promote healthy lifestyles,” says Dr. Stephen Anton, a research scientist at the Pennington Biomedical Research Center. "Identifying the common problems in our homes that encourage poor dietary and physical activity habits is an important start.” Dr. Anton states that a thorough analysis of each room in the home is the key to making important adjustments that will promote healthy living.
The Kitchen
The main problem with the American kitchen is the sheer amount of food available. The evolution of wholesale club shopping has resulted in our pantries and refrigerators looking like we are preparing for the aftermath of nuclear war. Even if we do save a couple of bucks on supersized tubs of peanut butter, pretzels, and cookies, buying food items in bulk is usually not a good idea. Most people lack discipline when it comes to food consumption and end up consuming about three months worth of food in about six weeks. “Buying in bulk can actually end up costing you more while also contributing to your weight problem,” say Dr. Anton. In other words, if large amounts of food are readily available in your kitchen area, the odds of you eating it are high.
Recommendation: First, limit shopping at wholesale clubs. The lone exception may be purchasing large amounts of healthy foods, like frozen vegetables, that won’t lead to weight gain. Second, shop more frequently and limit the quantity of food purchased at any one visit. Dr. Anton says, “If you must buy in bulk, make it difficult to consume easily. For example, you can keep soda and beer warm, instead of putting all of it in the refrigerator at once.”
The Living Room
Advancement in home entertainment center technology has been impressive. Today’s living rooms look like high-tech movie theaters. However, the enjoyment of home entertainment systems has transformed many of us into sluggish couch magnets. While devices like DVD players, X-Boxes, and big screen TVs are fun, they provide no incentive to move. In fact, these devices can become habit forming, like anything else that is enjoyable. Therefore, it is important to think about how individuals can enjoy their home entertainment systems, without being completely consumed by them.
Recommendation: If you make a commitment to limiting your time in your living room, you can then spend the balance of your free time in more active pursuits. “The key to a healthy lifestyle at home is to create a reasonable balance between relaxation time and physical activity,” says Dr. Anton. “Engaging in a variety of active leisure time pursuits can make weight loss more enjoyable, as well as increase the quality of your life.” If you do have a nice entertainment system, use the technology to your advantage and purchase some exercise videos or tune in to fitness shows. Bringing fitness equipment, such as a treadmill or stationary bike, into the living room is also an excellent way to burn calories while enjoying your home entertainment system.
The Garage
Many garages have turned into dusty graveyards for yard tools. Many people hire the 12-year-old next store to mow the yard or rake the leaves. The consequence is that we miss out on a great opportunity to be active regularly. You’d be amazed about the caloric expenditure involved with yard and housework. In many instances, these activities can positively impact several health areas, such as blood pressure, cholesterol, blood-sugar levels, and mood. According to Dr. Anton, many people fail to recognize the benefits of simply being more active around their home. For example, he states “30 minutes of raking, shoveling, painting, or lifting can give an individual roughly the same health benefits as 30 minutes of moderate intensity exercise.”
Recommendation: First, make sure your tools and yard equipment are not buried away collecting dust. Have tools, supplies, and equipment organized and in good condition, so you won’t have an excuse not to use them regularly. Next, be sure to set a regular schedule to complete yard, home, and cleaning projects. Maintaining a calendar to keep track of projects is an effective way to ensure you will stay active at home. If you don’t have time for an exercise routine, yard and housework can be an effective alternative for healthy living.
The Bedroom
Good sleep hygiene is an important part of healthy living. However, many people have TV’s in their bedrooms, which can result in several hours of lying in bed at night. Dr. Anton indicates that people should avoid watching TV in the bedroom. “Watching TV in bed can disrupt sleeping patterns, which can lead to fatigue and decrease motivation to engage in physical activity.” Generally, the bedroom should only be used for sleeping and sexual activity, not relaxation or leisure.
Recommendation: Beyond a good night sleep, the bedroom can be a great place for health reminders. A visible schedule and reminder system can assist you in maintaining your health habits (dry erase boards work very well). Charting your progress will help maintain your motivation to achieve your goals. Additionally, place workout apparel, gym shoes, and athletic equipment out in the open in the bedroom. Observation of these items before you go to sleep and when you awake will remind you to exercise. Finally, if you have the space, consider placing exercise equipment in the bedroom. However, the major rule is to never hang clothes on your exercise equipment under any circumstance. Your exercise equipment should only have one function: making you healthier.
In closing, it is clear that the war against obesity will be a long one. As you can see, there are plenty of ways to set up your home to promote healthy living and fight the obesity epidemic. By going through each room of your home and strategically setting it up for success, you can take the first step towards a healthy weight and active lifestyle.
William F. Kanasky, Jr. is a Chicago-based freelance author who specializes in diet, exercise, and obesity issues. Dr. Kanasky earned his Ph.D. in Health Psychology from the University of Florida and a B.A. in Psychology from the University of North Carolina at Chapel Hill. He completed his medical psychology residency at Duke University Medical Center, which included training at Structure House, a nationally renowned weight loss facility. Dr. Kanasky can be reached at billkanasky@yahoo.com. |
