4 items tagged "healthy habits"

  • Doable Resolutions

    Doable Resolutions Article

    The start of a new year is a great time to make plans to change for the better. But be careful not to set yourself up for a fall with unrealistic resolutions. Is it really possible for you to run a marathon in March? Here are suggestions to help you reach your goals.

    • Be realistic. Don’t expect too much too soon – set realistic goals with realistic time frames. If you want to lose weight, make small changes one at a time. Why not start by cutting out a sugary snack between meals, and see if you lose weight?

    • Be specific. Instead of telling yourself, “I am going to get fit,” say “I will go for a 30-minute brisk walk after lunch three days a week.” You’re more likely to do it if you’re specific. It helps to make a list of your goals and stick it in a place where you will see it often, such as on the refrigerator.

    • Create an action plan. Think about how you’re going to reach each goal and how it will fit into your daily routine. If your evenings are packed with kids’ activities and errands, make time for exercise during your lunch break or before work.

    • Reward yourself. All hard work deserves a reward, and it can motivate you to succeed. For example, if you meet your goal of getting 30 minutes of exercise a day, treat yourself to a massage or a new pair of walking shoes.

    • Remain flexible.It’s okay to change your resolutions – especially if something’s not working. Don’t be afraid to revise your goal or explore different ways to reach it.

    • Think “year-round.” Nothing big gets done in one day, and resolutions are no exception. Try to make one major goal, then break it into small steps to help you reach that goal. For example, if your goal is to eat more fruit and vegetables, your first objective may be to replace your afternoon snack with a piece of fruit.

     

  • Fitness at Any Age

     

     

     

     

     

    Get Fit at Any Age and Ability

    Whether you’re in your 20s or 60s, you can benefit by doing exercise that matches your age and abilities. The U.S. Physical Activity Guidelines for Americans has goals for adults exercising at different stages in life.1 Here’s what you need to know.

    Active adults

    Adults should get at least 150 minutes of moderate- intensity aerobic exercise a week. That’s about 22 minutes per day or 30 minutes, five days a week. If you’re doing vigorous-intensity workouts, go for at least 75 minutes per week. You should also do muscle- strengthening activities on two or more days a week.

    Feeling overwhelmed?
    Try breaking it down into even smaller bursts of exercise. Even something as short as a five-minute power walk counts. Need a challenge? Ramp up to 300 minutes of moderate-intensity physical activity a week for additional health benefits.

    Moderate-intensity exercise ideas
    : Brisk walking, recreational swimming, water aerobics class
    Vigorous-intensity exercises ideas: Running, lap swimming, kickboxing class

    Older adults ages 65+

    Older adults should add balance training activities to their exercise routine. The amount of exercise recommended is the same: At least 150 minutes per week of moderate-intensity exercise. But it’s important to note that any amount of exercise is better than none. Talk with your doctor and create an exercise plan that works for you.

    Exercise ideas
    : Walking, yoga, gardening

    Pregnant and or just had a baby

    If you’re pregnant or recently had a baby, talk with your doctor about an exercise routine that’s right for you. A goal of 150 minutes of light- to moderate-intensity aerobic activity a week may be suggested for a healthy pregnancy.

    Exercise ideas
    : Walking, lifting hand weights, swimming or water aerobics, yoga (some poses)

    Adults with health challenges

    If a chronic condition or disability limits your physical activity, try to increase movement in a way that feels comfortable. Work closely with your doctor to create an exercise plan. This can help you improve physical function and manage your health.

    Exercise ideas:
    Walking, balance exercises, chair exercises, stationary bicycling

    Source

    1. U.S.DepartmentofHealthandHumanServices.“PhysicalActivityGuidelinesforAmericans.”https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html (last reviewed February 1, 2019).

    This is general health information and not medical advice or services. You should consult your doctor for medical advice or services, including seeking advice prior to undertaking a new diet or exercise program.

  • Get Your MyPlate Plan

    MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image - a place setting for a meal. Before you eat, think about what goes on your plate, in your cup, or in your bowl.  Watch a video here from the U.S. Department of Agriculture to see more of what MyPlate is about.

    Personalized MyPlate Food Plan

    You can get a personalized food plan based on your age, sex, height, weight, and physical activity level. Click here - and then click "Start" under "Get Your MyPlate Plan". You'll put in your personal information and then receive a reocmmendation for two plans - 1) to maintain your current weight or 2) to get to a healthy weight (if you're not there yet).

    Additional Information

    These are just recommendations, and as always, you should consult your physician when starting any diet or exercise plan. For many more resources about MyPlate, visit the USDA's website, choosemyplate.gov here.

     

  • It's June and Men's Health Month!

    Mens Health Month article

    For more information about men's health issues, click here.

    Celebrate men's health any time of year. 

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