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4A Daily News – Tuesday, June 12, 2012 Vitalityfitness health DALLAS (MCT) — After Glenn Gehan gradu- ated from college, he knew he didn't want to keep up the intense work- outs that had allowed him to attend the University of Southern California on a swimming scholarship. He gave up the meet- focused, year-round, four- hours-a-day, six-days-a- week regimen he'd kept up from age 10 through college. "I was burned out," says Gehan, 47, of Dallas. He didn't exercise for That kind of all-or- nothing attitude is both common and unhealthy for men, experts say. "There hasn't been a lot of really good science about why men don't exercise, but anecdotally there is no doubt at all," says Gretchen Reynolds, New York Times colum- nist and author of "The First 20 Minutes: Surpris- ing Science Reveals How We Can Exercise Better, Train Smarter and Live Longer" (Hudson Street Press, $25.95). 10 years. MCT photo Glenn Gehan exercises during his twice-weekly, hour-long workout with trainer Shannon Edwards at Cooper Fitness Center in Dallas The irony, Reynolds says, is that any move- ment is helpful, both for the former athletes and for the nonathletes who shied away from physical activ- ity after deciding they couldn't throw a ball or excel in a particular sport. "Inactivity is the great- est public health concern in America and the easiest competitiveness in many men about what they have to do to be fit and healthy," she said on the phone from Santa Fe, N.M. "I hang out with a lot of middle-aged men, many of them former ath- letes, and it's really com- mon for them to feel if they can't do a sustained amount of vigorous exer- cise, then they're not going to do anything. As a result they don't do any- thing." "There's an aura of to combat," she says. More than 60 percent of American adults are not regularly active, and 25 percent of adults are not active at all, which heightens the risk of a multitude of health prob- lems, including heart dis- ease, diabetes and demen- tia, according to the Cen- ters for Disease Control and Prevention. "The solution sounds simple and facile, but it's not," Reynolds says. "You have to under- stand that the human body is built to move. It is not built to run, but we are built to walk. You don't have to have a sport, and you don't have to com- pete, but the science is unequivocal that going for a walk makes a big differ- ence physiologically. It will make you healthier, and it may help you be around for your kids for another 10 years." Those who scoff that a walk won't make you fit or lose a significant amount of weight are right, too, but fitness and weight loss are different goals from health, she said. "If you want to move from being healthy to being fit, then you walk five times a week 30 min- utes at a time or swim or bike. But you do not have to get your heart rate up to be healthy. If you can't do 20 minutes a day, move 10 minutes multiple times a day. If you stand up every 20 minutes, it will help. Just do something." Dr. Rosemary Bates is an internal medicine spe- cialist in a private practice in Plano, Texas. She often tries to persuade her male patients, who believe that they can't exercise if they don't have two hours a day to devote to a work- out, that there is another way. would just walk away from your house for 15 minutes and walk back, it would be so beneficial," she said. "Women will go for brisk walks with a friend and chit-chat, but men think if they're not huffing and puffing, it's not worthwhile." "I tell them if you She speculates that men have increasingly sedentary because, unlike women, become they tend not to multi- task. Instead, many drive to a desk job. The tech- nology available at most desk jobs, from email to texting to Internet access, allows them to get everything done without leaving their chair. Then they head home and sit again, with a remote in hand, to relax and watch TV. "Men love their tech- nology and their gadgets," she said. er, Shannon Edwards at Cooper Fitness Center, he found a schedule and pace for his swims, his runs and strength training that he could balance comfort- ably with his busy work schedule and home life as a father of three. It's much different from the schedule of his youth, and it's a change he likes. "I got into it for mental health," he says. "When I took those 10 years off, I didn't feel as good men- tally as when I was work- ing out. There was also a little bit of vanity involved when my clothes didn't fit. I thought instead of going to the tailor, I'll go to the gym." swimmer, started seeking a less competitive approach to exercise 15 years ago. Working with his train- Gehan, the former fresh-cut hay for the horses last week. Grown right here in our valley. Some of it is green and leafy alfalfa. The rest is a mixture of oats, wheat and barley. And it's even organic, he told us with a smile. Impressive. Our horses are now nourished with locally grown multi-grain whole-grain organic hay. Do Cal and Peppy care? Cal will eat pretty much On Nutrition: Hay is for horses (MCT) — Neighbor David delivered some of his anything ... sometimes to his detriment. (Horses can get very sick if they overeat.) Peppy is a more "delicate" eater. She nibbles on her hay and just naturally stops eating when she is no longer hungry. Whatever our eating style, horses (and humans) can & Men's health improves with moderate exercise benefit from a variety of grains in our diets, say experts. "Whole grains" for example, contain all the essential parts and naturally occurring nutrients of the entire grain seed, according to the definition by the Whole Grains Council. Thus, a "whole" grain includes the three main parts of a grain seed — the fiber-rich bran, the nutrient-rich germ and the energy-rich endosperm. "Multi-grain" refers to "more-than-one" grain. And these mixtures provide an array of nutrients that exceed those from just one grain. For example, alfalfa (for horses) and quinoa (for humans) is higher in protein than other grains such as oats or rice. When we eat a mixture of whole grain foods, we help assure a better balance of nutrients in our diet. experts. This is the roughage that makes our tummies feel full and feeds the good bacteria in our intestines. Horses who don't get enough high fiber bulk in their diets will continue to seek food to fill them up, say equine experts. And it appears to be true for we humans as well. Of course we humans don't need 20 pounds of hay Horses (and humans) need high quality "forage," say every day like a 1,200-pound horse. But for our best health, we need about 25 grams of fiber — what horse experts call "gut fill" — from whole grains and other plant-based foods. overall nutrition for horses, mixtures of fibers from var- ious whole grains are better for us than those that are isolated and provided in a supplement, say experts from the recent Whole Grains Summit 2012 conference. Cal and Peppy seem to like their mixed hay diet of And just as mixtures of various hays provide the best alfalfa, oats, wheat and barley. Makes me wonder if I need to mix up the grains in my diet a bit as well. Thank you, David! Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. Email her at bquinn@chomp.org. 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