The following are two of the Chesprocott’s Healthy Communities Coalition Health Tips, being offered by the Health District on a weekly basis throughout 2018:
Did you over indulge last weekend? It is OK. Here is how to recover and feel better:
- Drink water.
- Make your next meal better.
- Eat extra veggies.
- Move. Get some exercise.
- Don’t feel guilty.
But if you want to make some more long-term life changes, there are a few other things you need to do.
Americans are heavier today than they were 20 years ago. We also spend a lot more time eating while staring at a screen—on a cell phone, computer, iPad or television. Plus, we’re choosing screen time over being active, and when your body takes in more calories than it burns, you end up with extra pounds.
So be aware of how you eat and use your time. Skip your online time and meet up with a friend for a walk instead. Take a lunch break from your laptop and enjoy a healthy meal and good conversation with your coworker. At home, make television time your physical activity time. You can work out without missing your favorite show.
Here’s an indoor cardio workout for you to try:
- 50 jumping jacks
- 50 crunches
- 45 jumping jacks
- 45 squats
- 40 jumping jacks
- 40 jump lunges
- 35 jumping jacks
- 35 push ups
- 30 jumping jacks
- 30 burpees
- 25 jumping jacks
- 25 crunches
- 20 jumping jacks
- 20 squats
- 15 jumping jacks
- 15 jump lunges
- 10 jumping jacks
- 10 push ups
- 5 jumping jacks
- 5 burpees
Do you always have excuses when it comes to physical activity? Not enough time? Bad weather? No fun?
Being active is important to your health, so it’s time for you to look at why you can’t fit it into your day, and then find ways that you can.
Have to work through lunch? Try taking three 10-minute walks throughout the day instead.
Raining outside when you want to jog? Find an indoor track, or power walk in the mall.
And if you hate the idea of “exercise,” make what you love work for you. You can do 20 push-ups when you wake up, and 20 more when you’re making dinner. You can do 10 squats after a bathroom break or lunges when you brush your teeth. You can also garden, dance, do yoga or play running games with your kids and pets. Just get moving.
Along with physical activity comes knowing how to fuel your body, including what to drink.
A healthy eating style includes all food and beverages. Many beverages contain added sugars and offer little or no nutrients, while others may provide nutrients but too many calories from saturated fats. Here are some tips to help you make better beverage choices:
Drink water—Drink water instead of sugary drinks. Non-diet soda, energy and sports drinks and other sugar-sweetened drinks contain a lot of calories from added sugars and few nutrients.
How much water is enough?—Let your thirst be your guide. Everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active or live or work in hot conditions.
A thrifty option—Water is usually easy on the wallet. You can save money by drinking water from the tap at home or when eating out.
Manage your calories—Drink water with and between your meals. Adults and children take in about 400 calories per day as beverages—drinking water can help you manage your calories.
Kid-friendly drink zone—Make water, low-fat or fat-free milk, or 100-percent juice an easy option in your home. Have ready-to-go containers available in the refrigerator. Place them in lunch boxes or backpacks for easy access when kids are away from home. Depending on age, children can drink one-half to one cup, and adults can drink up to one cup of 100 percent fruit or vegetable juice each day.
Don’t forget your dairy—Select low-fat or fat-free milk or fortified soy beverages. They offer key nutrients such as calcium, vitamin D, and pottassium. Older children, teens and adults need three cups of milk per day, while children 4 to 8 years old need 2.5 cups and children 2 to 3 years old need two cups.
Enjoy your beverage—When water just won’t do, enjoy the beverage of your choice, but just cut back. Remember to check the serving size and the number of servings in the can, bottle or container to stay within calorie needs. Select smaller cans, cups, or glasses instead of large or super-sized options.
Water on the go—Water is alwas convenient. Fill a clean, reuseable water bottle and toss it in your bag or briefcase to quench your thirst throughout the day. Reusable bottles are also easy on the environment.
Check the facts—Use the Nutrition Facts label to choose beverages at the grocery store. The food label and ingredients list contain information about added sugars, saturated fats, sodium and calories to help you make better choices.