Vida Saludable: Derrumbando Barreras en Contra de la Actividad Fisica

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Vida Saludable: Derrumbando Barreras en Contra de la Actividad Fisica
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Vida Saludable: Derrumbando Barreras en Contra de la Actividad Física
Hillan, Jennifer
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Gainesville, Fla.
University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
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Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Melanie Mercer.
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"Fecha de publicación. diciembre 2006."
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University of Florida
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This document is copyrighted by the University of Florida, Institute of Food and Agricultural Sciences (UF/IFAS) for the people of the State of Florida. UF/IFAS retains all rights under all conventions, but permits free reproduction by all agents and offices of the Cooperative Extension Service and the people of the State of Florida. Permission is granted to others to use these materials in part or in full for educational purposes, provided that full credit is given to the UF/IFAS, citing the publication, its source, and date of publication.


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1. The English version of this Spanish document is Healthy Living: Barriers to Physical Activity (FCS8818). Adaptado de Overcoming Barriers por la Asociacin de la Diabetes. Este documento, FCS8818-Span, pertenece a una serie del Departamento de Ciencias de la Familia, Juve ntud y Comunidad, Servicio de Extensin Cooperativo de la Flor ida, Instituto de Alim entos y Ciencias Agrcolas, Univ ersidad de la Florida. Fecha de publicacin. diciembre 2006. Favor de visitar el EDIS Web site en el 2. Jennifer Hillan, MSH, RD, LD/N,educadora/entr enadora, Departamento de Ciencias de la Familia, Juventud y Comunidad, Servicio de Extensin Cooperativo de la Florida, Instituto de Al imentos y Ciencias Agrcolas, Universida d de la Florida., Gainesville, Florida 32611. Traduccin por Jessica R. A. Caicedo, Universidad de la Florida. El Instituto de Alimentos y Ciencias Agrcolas es un empleador que provee Oportunidades Igualitarias, autorizado a proveer investigacin, informacin educativa y otros servicios, nicamente a los individuos e instituciones que operan sin discriminacin alguna con relacin al credo, colo r, religin, edad, incapacidad, sexo, orientacin sexual, estado civil, nacionalidad, opinin poltica o afiliaciones. Para ms informacin sobre como obtener otras publicaciones de extensin, comunquese con la oficina de Servicio de Extensin de su condado. Servicio de Extens in de la Florida / Instituto de Alimentos y Ciencias Agrcolas / Universidad de la Florida / Larry Arrington, Decano. FCS8818-Span Vida Saludable: Derrumbando Barreras en Contra de la Actividad Fsica1 Jennifer Hillan2 Mantenerse activo fsicamente pue de ayudarlo a mejorar su estado fsico y mantenerse independiente. Esto tambin puede ayudarle a reducir el riesgo de padecer de enfermedades como la diabetes y a manejar las enfermedades que usted pueda ya estar sufriendo. Si usted no es una persona activa fsicamente, que lo detiene a comenzar? Siga leyendo para aprender como superar y derrumbar algunas de las barreras en contra de la actividad fsica. Barreras Comunes y Sus Soluciones No tengo el tiempo para realizar actividad fsica por 30 minutos cada da. Realice tanto como usted pueda. Toda actividad fsica cuenta Empiece con 10 minutos al da e incremente gradualmente ms tiempo. Usted no tiene que empezar realizando todos los 30 minutos de actividad fsica de una sola vez. El vecindario donde vivo no est seguro de ir a caminar. Encuentre una actividad fsica que usted pueda realizar bajo techo, por ejemplo como tomar una clase en un centro comunitario o ir a caminar en un centro comercial. A m no me gusta hacer ejercicio en grupo. Escoja una actividad qu e usted puede realizar por si mismo sin otras personas, como ir a caminar afuera o seguir un programa de aerbicos en la televisin o en video. Me aburre la actividad fsica. Encuentre una actividad que a usted le gusta hacer. Pide que un amigo le acompae. Vare su rutina. Al caminar me duelen las rodillas, y tengo problemas con mi equilibrio. Trate de bailar sentado o practique natacin. Hace mucho calor afuera. Camine dentro de un centro comercial o un supermercado o utilice un video de aerbicos en casa. No tengo la ropa apropiada. Vista cualquier ropa que sea cmoda. Asegrese que los zapato s le ajusten bien y que las medias no molesten o irriten su piel.


Vida Saludable: Derrumbando Barreras en Contra de la Actividad Fsica Pgina 2 Tengo miedo que mi en fermedad empeore. Habla con su proveedor de salud acerca de las actividades que son apropiados para usted. No tengo suficiente dinero para ser miembro de un gimnasio o para comprar equipo atltico. Lo nico que usted n ecesita es un buen par de zapatos para caminar. Tengo miedo que mis ni veles de glucosa en la sangre disminuyan. Si usted est tomando medicina que pueda causar que sus niveles de glucosa en la sangre disminuyan, hable con su proveedor de salud acerca de cmo realizar seguramente su actividad fsica.


FCS8803 1. This document is FCS8803, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extens ion Service, Institute of Food and Agricultural Sciences, University of Florida. Publication date: December 2006. Please visit the EDIS Web site at h ttp:// 2. Linda B. Bobroff, PhD, RD, LD/N, professor, Department of Family, Youth and Community Sciences, Cooperative Extension Service, Institute of Food and Agricultural Scie nces, University of Florid a, Gainesville, FL 32611. The Institute of Food and Agricultural Sciences is an equal opportunity/affirmative ac tion employer authorized to provide resea rch, educational information and other services onl y to individuals and institutions that f unction without regard to race, color, sex, age, handicap or national origin. For information on obtaining other extension publications, contact your county Cooperative Extension Servic e office. Florida Cooperative Extension Se rvice/Institute of Food and Agricultural Sciences/University of Florida/Larry Arrington, Dean. Facts about Chromium1 Linda B. Bobroff2 Why do we need chromium? Chromium is one of the trace minerals. This means that its found in very small amounts in our bodies. Chromium wo rks with in sulin to maintain normal blood glucose levels. Chromium helps us use the carbohydrate and fat from our diets. It also can affect the amount of fat and protein in our bodies. Many athletes are interested in chromium for this reason. What happens if we dont get enough chromium? The effects of a chromium deficiency in healthy people are not well known. Lack of chromium may affect glucose uptake into cells. It also may cause blood lipids to rise, which could increase risk for heart disease. How much chromium do we need? The following table lists recommended daily intakes of chromium. Many people get less chromium than this, but scientists arent sure whether or not this represents a health risk. Chromium needs may decrease with age, but more research needs to be done with older people to confirm this theory. Life Stage Amount (mcg/day) Men, ages 19-50 35 Women, ages 19-50 25 Men, ages 51+ 30 Women, ages 51+ 20 Pregnancy, ages 19-50* 30 Lactation, ages 19-50* 45 mcg = micrograms of chromium *Pregnant or lactating 14-18 year olds need 1 mcg per day LESS than those 19-50 years of age.


Facts about Chromium page 2 Reliable nutrition information may be found on the Internet at the following sites: How can we get enough chromium? Both animal and plant foods contain chromium, but exact amounts have not been determined partly because the amount of chromium varies a lot depending on soil types and other factors. Animal foods contain only small amounts of this trace mineral. Good food sources include mushrooms, prunes, asparagus, nuts, whole grains, wine, brewers yeast, and some kinds of beer. Chromium is a component of steel. So when you cook acidic foods like tomato sauce in stainless steel pots, it adds small amounts of chromium to the food. What about supplements? Some athletes take chromium supplements to enhance performance. Th ere is only limited information about the value of chromium for this purpose. Because of its role in glucose use in the body, persons with diabetes may have an interest in chromium. Most persons with diabetes are not chromium deficient and do not need supplements. The American Diabetes Association currently does not recommend chromium supplements for persons with diabetes. One popular form of chro mium supplement is chromium picolinate. Th is form of chromium has been found to cause DNA damage in cell culture studies. Until further studies are done, it would be wise to avoid chromium picolinate. Excessive chromium intake has also been linked to kidney failure. How much is too much? Chromium is absorbed very poorly. It would take a high dose of this mineral to cause a toxic reaction. You cannot get too much chromium from food s ources. No upper limit of chromium in the diet has been set. Of course, it is always wise to avoid large doses of any nutrient in supplement form. Where can I get more information? The Family and Consumer Sciences (FCS) agent at your county Extension office may have more written information and nutrition classes for you to atte nd. Also, a registered dietitian (RD) can provide reliable information.