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Living Fit: Every step leads you in the right direction to better health

Sharon McGoff
July 17, 2013
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mcgoffFor years, the focus on health has been to get 30 minutes of exercise a day, five to seven days a week. However, no thought was given to how we spent the rest of our day. That is, until several very large studies conducted over the past few years revealed that all people (even exercise enthusiasts who work out one to two hours every day), have a high incidence of ill health and dying from all causes IF the rest of their day is sedentary. WHAT? You mean that my daily hour of morning sweat is not going to keep me from an earlier-than-average-age death? Preposterous! Yet the evidence is clear – no matter what we do for our daily exercise (or not), we must be more mobile throughout our day if we are going to enjoy good health.

The problem is less than 20 percent of jobs require physical movement or exertion, and we are spending more and more time at the office. Face it, in the legal profession, unless you are truly chasing ambulances, you sit almost all day. In fact, some reports show that 23 out of 24 hours of the average working adult’s day is spent either sitting down or lying down. We sit to eat, drive, work, watch TV, talk, order food from our cars, email and surf the Web. We lie down to sleep, nap, watch TV, work on the computer and de-stress. Since 1965, sedentary time outside of work has increased by 40 percent. THINK about THAT! Do you recall you or your parents lifting the garage door to drive the car in; cutting your own grass; riding your bikes or walking to sports practice, school, neighbors’ and friends’ homes, or the store?

Of course, we all know that a sedentary lifestyle leads to heart disease, stroke, cancer, diabetes, muscle stiffness, poor balance, depression, anxiety, insomnia, high blood pressure, lung disease, weight gain, lethargy, and back, neck and hip pain. But we are largely (pun intended) unaware that exercise alone will not eliminate the health risks associated with too much sitting. We must get off our rear ends! It’s plain and simple, yet so hard to do in our hectic professional and personal lives.

livefit-factbox.gifThe solution: Take at least 10,000 steps a day. Studies have shown over and over again that taking 10,000 steps a day will provide modest weight loss, improved glucose intolerance, decreased BMI, decreased blood pressure, decreased stress, increased productivity, increased state of mind/happiness, increased muscle tone and better sleep. In fact, in one small study of great significance, researchers studied a group of men who typically walk 10,000 steps a day and asked them to reduce their steps to only 1,350 steps each day. They took elevators instead of stairs, drove to work and lunch instead of walking – all the stuff we typically do in our daily lives, right? Well, after just two measly weeks, they found the men’s bodies had become worse at metabolizing sugars and fats, and their distribution of body fat began to migrate toward their midsection – after just two weeks! It makes you wonder what’s going on inside your body, doesn’t it?

The good news: To reap the health benefits of taking 10,000 steps a day, the walking does not have to be prolonged or vigorous as long as it’s sprinkled throughout your day and consistent. Oh, but you say there is no time in your day to be active and walk? Yes, there is. Get creative, change your habits and think outside the box you’ve stuffed yourself into for too long. Did you know that by replacing sedentary TV time with active time, you could lose 50 pounds a year? Imagine the positive impact on your health and happiness!

How to begin? Just move and be consistent! It takes 21 days to establish a habit. Banish elevators, escalators and people movers from your life; walk to lunch; park further out every time you park your car; march in place when watching TV during commercials; take a quick walk around the block before taking your morning shower; pace while talking on the phone; schedule walking meetings; take a 15 minute catch-up walk with your partner after work; walk with your children and listen to their music with them; listen to a book on tape while walking; take part in an active volunteer project; cut your own grass; wash dishes by hand with the entire family. At work, enlist the help of your most active employees or co-workers to start a 10,000 steps a day contest – collectively see how far you and your co-workers can walk over the next three months. If you walk 10,000 steps a day (a 4.7 mile-average), you will have walked 1,716 miles in a year. In essence, you will have single-handedly walked to San Diego, Calif. What a feat, or is that feet? This work contest will engage everyone in a friendly competitive game that will enliven the office, build camaraderie and produce healthier employees – all for free!

So what are you waiting for? Athletes and non-athletes alike, track your steps. If you have a smart phone, which of course you do, download one of the free pedometer apps, buy a $15 pedometer at the drug stores or invest in a high-tech pedometer like the FitBit, Nike Fuel Band, or UP Band. No matter where you go, every step you take will lead you in the right direction. I’d enjoy hearing from you about where your steps lead you. Email me at smcgoff@comcast.net to receive a 10,000 steps log sheet or data on converting other activities to number of steps.•

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Sharon McGoff is a graduate of Indiana University Maurer School of Law, a certified personal trainer and health fitness specialist with the American College of Sports Medicine, and a certified life and wellness coach with WellCoaches, Inc. She welcomes your questions or comments at Smcgoff@comcast.net. The opinions expressed are those of the author.

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  1. Am I the only one who sees that the City is essentially giving away the MSA site AND giving millions to build new buildings on the site when this site would be the perfect place for the Justice Complex? Across from City-County, check; keeping it centrally located, check, etc. It's my understanding that the GM site must be purchased by the City from Motors Liquidation Company. STOP WASTING WHAT WE ALREADY HAVE AND OUR TAX DOLLARS! The Ballard Administration has not been known for it's common sense...never voted for him and never will!

  2. This guy sounds like the classic molester/manipulator.

  3. Louis D. Brandeis was born in 1856. At 9 years of age it would have been 1865. The Brandeis family did not own slaves. My source Louis D. Brandeis: A Life, by Melvin L. Urofsky.

  4. My name is Matthew Lucas Major, I recently went through a jury trial in Bloomington , In. It was the week of Feb 19-21. Although I have been incarcerated since August 5, 2014. The reason I 'am writing to you sir is on the 21 of February the jury came in with a very excessive and wrongful verdict of guilty on 6 child molesting charges against my daughter who was 9 at the time I was accused. I also had 2 other Felonies one of Intimidation and 1 of Sexual Vicarious Gratification. Judge Marc Kellam on the second day of trial gave me a not guilty on those 2 felonies. The jury was sent out during that time and when brought back Judge Kellam told them to not concern themselves with the 2 Felonies that he ruled on them. They were told to not let evidence they had already heard influence there verdicts. I never in my life touched any child sexually and definitely not with my own daughter. When I was arrested Detective Shawn Karr told me I would be convicted guilty just on my daughters word even without evidence. That's just what happened. my public defender did me so wrong he never once proved to the court and jury all the lies the child told, and Jeremy Noel my public defender could of proven the lies easily. The stories in Serenity's depositions and Forensic interview changed and were not consistent as Prosecutor Darcie Fawcett claimed they were. Yet my attorney never mentioned that. The facts that the child accused me of full penetration in her vagina and rectum was proven lies. Doctor Roberta Hibbard of Riley hospital in Indianapolis confirmed Serenity's hymen intact, no scars, no tearing, no signs of rape to her. Yet my attorney didn't use that knowledge . the DNA was all in my favor. I tell you I will spend my entire life in prison going through rape and beatings etc. even Judge Kellam abused his authority by telling the jurors to listen and believe what the prosecutors side in evidence like my daughters testimony. In one interview with the detectives my daughter got flustered with her mom and said on camera " I'm saying what you told me to mom"!! Yet Mr. Noel said nor did anything to even resemble a defense attorney. Judge Kellam allowed edited version of a taped conversation between the child and her mother. Also Judge Kellam allowed the Prosecutor too bring in to my case a knife found under my seat, the knife wasn't part of my case. She was allowed by my attorney and the judge to put a huge picture of it on the screen and huge picture of my naked privates in a full courtroom and open court. Ms. Fawcett says to jury see how easy Mr. Major could reach the knife and cut his Childs throat. Even though I had no weapons charge against these cases. This gave the jurors prejudice thought against me thinking I threatened her with that knife and how scared she would of been knowing i could get it and kill her. On my sentencing court March 19, 2014 my public defender told Judge Kellam he wish to resign from being my attorney and wished for the court to give me outside council to file a error to trial or appeal. We were denied. Now after openly knowing my public defender don't want to represent me he has to. Well when as parents we make our kids clean a room when they really don't wish to, well the child will but don't mean she will do a good job, that's where I'm at with Mr. Noel. please dont ignore mine and my families pleas for your help . we have all the legal proof you could need to prove Im innocent. Please dont make my spend years in prison innocent when you can fix this wrong. Im not saying Im a perfect man or that I was a perfect dad to my 2 children none of us are. Ive made some bad choices in life and I paid for them. But I didnt ever touch or rape my daughter . I love my children with all my heart. And now through needing attention and a ex-wife who told my granny several times she wish she could put me in prison to get me out of their lives. Well my ex finally accomplished her goal. Sad part is she is destroying our daughter with all this horrific lies and things she taught my daughter to say. My daughter will need therapist to ever hope for a chance of a normal life after what she had done to her by her mom and their side of the family. My daughter told everyone even on stand she had a dream months before i supposedly molested her in this dream I was molesting her and when I finally did it matched her dream perfectly. She admitted to watching movies about little girls being molested and watching U-Tube videos about child molesting all before it happened supposedly to her. Doesn't that sound very unusual that a non molested 9 yr old would need to know so much about being molested? The only reason I could think a 9 year old would need so much information is to be prepared to know what to say and be able to say how it felt what took place etc.. So when questioned by authorities she would be prepared. And there again sir if a parent is pre grooming a 9 year old child she would need intimate details . Like telling her daughter about a couple moles on my private area. The child admitted to sneaking my cell and looking many many times at nudes of me and my girlfriend even one where my penis was entering my girlfriends vagina. In that picture my moles are obvious. Yet when prosecutor showed everyone in court my privates and pictures of the moles she said the only way the child would know about them is if she saw them for herself. My attorney once again said nothing about the pictures my child saw. Or could a ex-wife be able to describe my moles to help her case against getting rid of me? I beg you help me. This is my very existence. Ive lost everything , a good job, a wonderful girlfriend, my freedom, but worse thing Ive lost is my children. They were my reason to get up every morning and strive to be better. The wonderful bond I had with my Serenity is gone. After this I would be afraid to even hug her for fear of what next can they do to me. I'm not afraid to tell you I sit here in this cell and try to hold back my tears. Everyone knows you cant show weakness in prison. My life has already been threatened here at Wabash Valley Prison. After only 3 days of arrival. I was tricked into signing a waiver now Im in G Block General Population with 6 child molesting felony charges. Mrs. Hart as a 18 year old I almost died hooked to machines in hospital almost 1 month and now I know that fear was childish compared to this . I cant help but put emotions in this, after all Mrs. Hart Im human and God help Me I never been more afraid in my life. I didnt hurt my little girl I didnt touch her sexually. As much as it shreds me and fills my mind what Im facing I worry more about my mom and granny because of their great love for me mam they are suffering so deeply. I aint done this things but my loved ones suffering right along beside me and If you take my case you will be in essence freeing them also. I sent momma this letter and asked her to email it to you. I'm scared I have been done so unjustly by our legal system and I need you to fix this and give me freedom. I ask you please don't just ignore my pleas. Here in America its nice to be able to trust our legal justice system, well they destroyed my and my loved ones trust in our justice system . And I'm trusting in You !!! My entire family is suffering this nightmare with me. My 77 year old granny had a stroke and isn't doing so well. My single mother that raised 3 kids alone is dying from Lupus and since my arrest has stayed so sick and weary. Our lives torn to peices by a government I was taught I could trust in. my momma has tried so many innocent project and wrongfully accused and cant get anywhere. please please help me. A quote from the late Nelson Mandela: To be free is not merely to cast off ones chains, But to live in a way that respects and enhances The Freedom Of Others. I have Faith in you and your clinic to cast my chains off and give me freedom I do deserve as a wrongfully accused Man, son, brother, father, friend. Matthew Major DOC# 246179 Cause # : 53c02-1308-FA-000779 God Bless you. Please contact me with your decision so I know you made a life changing decision for me , just please at least write me so I know you care enough about your citizens to respond to cries for your help. You can speak openly with my mother Charlotte Spain (828) 476-0406: 71 Lakeview Dr. Canton, NC 28716 Thank You Matthew Major I know yall get thousands of request and inmates claiming innocence, and each person who are innocent deserve to have organizations like yours willing to fight for them and I give yall so much Thanks and I thank God everyday yall are out there caring enough to help free the innocents. Since discovering firsthand how easily lives and families can be destroyed by Poor Defense attorneys not doing their job . And Prosecutors allowed to do as they please in court

  5. Frankly, it is tragic that you are even considering going to an expensive, unaccredited "law school." It is extremely difficult to get a job with a degree from a real school. If you are going to make the investment of time, money, and tears into law school, it should not be to a place that won't actually enable you to practice law when you graduate.

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