TAHLEQUAH — After making and breaking several New Year’s resolutions over the years, Sheree Caldwell decided she’d only make a resolution if the goal was realistic.

Last year, the Cherokee County Health Department advanced registered nurse practitioner resolved to run one half-marathon per year as a means to staying fit and maintaining her health. And she has stuck to it.

“When people think about beginning an exercise program or making changes to their diets, they need to remember old habits are hard to break,” said Caldwell. “They didn’t get out of shape in a week, and it takes repeating new behaviors over and over again to form new, healthier habits.”

In helping clients at CCHD, Caldwell often illustrates how fat is amassed by using “props,” including a 5-pound synthetic mass of simulated fat, along with test tubes showing how much fat can be found in favorite foods, like cheeseburgers and butter.

What she recently found alarming is a new study showing how increased Body Mass Index relates to mortality.

“Just like it took years for scientists to discover how horrible smoking is, it took just as long to discover how bad obesity is for you,” said Caldwell. “This research is based on 19 studies that ran from five to 28 years, and included 1.5 million participants.”

According to a National Institutes of Health press release provided by Caldwell, a healthy BMI is 18-24.9, but the optimum BMI is 22.

Body Mass Index is the most commonly used measure for body fat, and is calculated by dividing a person’s weight in kilograms by the square of his or her height in meters. Overweight is defined as a BMI of 25.0 to 29.9; obesity is defined as a BMI over 30.0; and severe obesity is defined as BMI 35 or higher.

The new research indicates mortality rates increase exponentially with a higher BMI. For instance, with a BMI of 25 to 29.9, the mortality rate increases 13 percent, and a BMI of 35 to 39.9 increases mortality rates to 88 percent.

“I would rather learn new habits than be dead,” said Caldwell. “Last year, my husband and I decided to make a lifestyle change, and we’ve both lost weight as a result.”

Caldwell can aid people in their goal to become healthier by giving tips on portion control and general fitness.

“When the new wears out on a plan, it’s sometimes difficult to stick with it,” she said. “Which is why making short-term goals is key. Everybody has to find a plan that works for them, and they should always consult a physician before beginning any sort of diet or fitness program.”

Heather Winn, family and consumer sciences educator for the Oklahoma Cooperative Extension Service in Cherokee County, said she personally doesn’t “do” diets. Instead, she relies on the U.S. Department of Agriculture’s new food pyramid to plan meals, and balances that with a healthy amount of exercise.

In April 2005, the USDA released a new symbol and interactive food guidance system called “My Pyramid.” It incorporates recommendations from the 2005 Dietary Guidelines for Americans.

“They pyramid carries the message that I teach to create an awareness of the health benefits of simple and model improvements in nutrition, physical activity, and lifestyle choices,” said Winn. “We should try to consume whole grains, eat approximately 3 cups of vegetables and 2 cups of fruit per day. We should also seek out calcium-rich foods, along with lean proteins and limit fats and oils to 2 tablespoons per day.”

Winn said people should also try to eat foods that are nutrient-dense, meaning foods that contain substantial amounts of vitamins and minerals, with relatively few calories.

While a healthy diet is key to health, fitness is equally important, said Winn.

“Get moving!” she said. “There are many ways to become more active; just choose an activity that you enjoy and work in small steps so you don’t get burned out. It’s important to get an annual physical, and check with your physician before beginning any exercise routine.”

Both Caldwell and Winn agree diets aren’t always a healthy choice, as some lack the appropriate nutrition elements, and others fail once a person stops following the diet regimen.

“I try to eat healthy and exercise,” said Winn. “I actually fell off my routine last year, and my New Year’s resolution is for my family to give me 30-60 minutes a day to exercise. They can exercise with me if they choose, but I ask that they give me ‘my time’ to be healthy.”

Winn agrees with Caldwell, saying consistency and moderation are key to a lifestyle change.

“The most important thing is to decide that you want to live more healthy and make small changes and build on them until you are feeling better,” said Winn. “Moderation is key.”

Lisa Pivec, director of community health promotion for the Cherokee Nation, said it’s important to keep a level of fun involved when working out.

“The New Year is a great time to start making healthier choices. Just remember to take it slow and make it fun,” said Pivec. “Making fitness a part of your life is not a sprint, but a marathon – take the time to let your body adjust to your new lifestyle and seek support from friends or staff at the Male Seminary Recreation Center. The center has many options for those who like individual exercise, classes, or even team sports. Don’t forget about Wings Fitness – that is a great way to get in shape and make new friends. Choosing to take care of our bodies and minds is one of the most important things we can do for our families and our friends.”

The 2011 Wings Race schedule, as well as information about the Male Seminary Recreation Center, is available at http://steps. cherokee.org. For more information about joining the Male Seminary Recreation Center, call (918) 453-5496.