6 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


    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.


  • Healthy Summer Vacation Tips

    Summer is the perfect time to go on a relaxing vacation or hit the road for an adventure. As the weather heats up, and you embark on a trip, you want to feel prepared, healthy, and well. Whether you are hopping on a flight or car camping, here are some travel tips to help you manage your health to feel your best while away from home. 

    Check in with your doctor.It is important to check in with your doctor 4 to 6 weeks before big trips, especially if you are traveling outside of the country. Your doctor may suggest certain vaccines, tests, or medications. Also check the Centers for Disease Control and Prevention’s latest information for travelers.

    Refill prescriptions and bring over-the-counter medications. Running out of prescription medications when you are away from home can cause unnecessary stress. Remember to refill your prescriptions before you leave and have a list handy in case anything gets lost. Also keep your medications where you can easily get to them, like in a purse, backpack, or carry-on bag.

    Be sure to download the Amwell appand have your account set up. Include service key "Mohawk" for the discounted rate.

    Eat and drink in moderation.It is easy to overindulge while on vacation, however you will feel your best if you try to strike a balance between nutritious meals and occasional splurges. If you have a hearty dinner planned, consider eating lighter, plant-based foods during the day. Eating a healthy mix of vegetables and fruit can boost your immune system.

    Stay hydrated. Lack of water consumption in the sun can lead to dehydration, which can cause fatigue, headaches, and serious health problems in severe cases. Stay on top of your water intake by keeping a full bottle of water with you and extra water for any children or pets traveling with you.

    Stay active. Even if you planned your vacation for pure relaxation, try to get at least 30 minutes of physical activity each day. Exercise can help you improve your energy levels and reduce stiffness from an unfamiliar bed.

    Rest up. Listen to your body. Traveling can take a toll on your body, especially if you are headed to a different time zone. You might feel tempted to push yourself to see and do everything, but exhaustion puts you at a higher risk for illness and injury. Rest when you’re feeling mentally, emotionally, or physically tired.

    Use plenty of sunscreen. Hours spent outdoors mean more time in the sun’s harmful rays. Sunscreen with an SPF of at least 30 is recommended for good coverage. And it should be reapplied every 2 hours. This will prevent sunburns and reduce your risk of developing skin cancer. You can also wear light cool clothing or a hat for added protection.

    Remember to have fun. Feeling healthy and well while on vacation is an important part of making lasting memories. Take care of you mind and body to optimize your vacation and enjoy your time away from home.

    For a direct link to the article on the US Dept. of Homeland Security's website, click 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. 

  • Ways to Manage Stress this Holiday Season

    This Holiday Season Do What’s Best for You and Your Loved Ones

    Take Care of Yourself
    • Being away from family and friends during the holidays can be hard.
    • When you talk with your friends and family about plans, it’s okay if you decide to stay home and remain apart from others.
    Do What’s Best for Your Household
    • Doing what’s best for you includes eating healthy foods and getting enough sleep.
    • Take care of your body and stay active to lessen fatigue, anxiety, and sadness.
    Spend Time with Those in Your Household
    • Hard choices to be apart this year may mean that you can spend many more years with your loved ones.
    • Do what is best for your health and the health of your loved ones. This year spend time with those in your own household.

    Caring for Yourself

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    Helpful Resources

    How Right Now: Find What Helps This Season​external icon

    Practicing gratefulness may be the best kept secret to help reduce stress and feel better.


    To read the CDCs article on this topic, visit their website here.


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