 |
|
|
wellness
health tips
Spring Fever
After a long winter, spring brings a chance to throw off your heavy coat and enjoy what the season has to offer. Many people consider the spring season to be a time of renewal and growth. Consider the following tips for taking nature’s lead and using spring as a chance to revitalize your health and wellness routines:
Get in the Garden
- Whether it is in your backyard or a community garden, consider getting your hands dirty by weeding, planting, and caring for a lawn or garden. You will not only get fresh air, but also reap the benefits of physical activity and the meditative state that often comes with gardening. Don’t forget the sunscreen!
Plan for Allergies
- If you suffer from seasonal allergies, now is the time to talk with your doctor. Work with him/her to develop a coping plan for the sniffles and sneezes that sneak up on many of us during this time of year.
Take Time for Spring Cleaning
- Feeling organized and clutter-free can support overall feelings of wellbeing, clarity, and control. Consider finding time in your schedule to clean, organize, and renew your personal space.
Try the Market
- Most farmers’ markets reopen their business in May. Check out your local market to have your choice of fresh (and locally grown) fruits and veggies, get exercise while walking through the stands, and feel greater connection with the surrounding community. Visit
www.localharvest.org/farmers-markets/ to find your closest farmers’ market.
Take Advantage of Sunshine and Warmer Temperatures
- After a long and cold winter, most of us are ready for the fresh air and sunshine spring often brings. Consider taking advantage of breaks or lunch time at work to go for a walk. Your body will enjoy the break in posture and your mood may be lifted by the experience.
Source: University of Michigan Health System
1500 E. Medical Center Drive Ann Arbor, MI 48109 734-936-4000
(c) copyright 2010 Regents of the University of Michigan
10 Ways To Prevent Strokes
Here are 10 ways for you to reduce your risk of having a stroke.
Losing Body Fat
Here are some helpful tips regarding losing body fat:
- Instead of having 3 large meals in a day, have 5-6 small meals. Make sure to keep a gap of 2-3 hours between two consecutive meals. It will help speed up your metabolism and result in burning of more calories.
- Drink at least 8 glasses of water in a day. The more you increase your water consumption, the better it is.
- Avoid foods that are too high in oil or sugar. Both these items contribute to body fat.
- Click here for more tips!
Six Ways to Take a Mental Vacation
Here are six ways for you to slip away on a mental vacation to reduce stress.
Holiday Fitness Tips
Sarah Wassner Flynn
Whistle (and dance) while you work
One way to keep your holiday cooking experience happy? Turn on some tunes (your favorite seasonal songs or dance music will do) and let the quick tempo guide you around the kitchen. You’ll get into the holiday spirit while tapping your toes and swaying your hips to the beat. Plus, if the cooking stays enjoyable, then it’ll be a fun experience overall, notes Phillips.
Just breathe
When you’ve got four pots bubbling over on the stove and a turkey cooking in the oven, it’s easy to get a bit tense. So stop the stress by breaking for a quick breathing exercise. Just a few deep breaths will increase the supply of oxygen to your entire body and help you relax. Phillips recommends lifting your hands and arms high into the air to fill your lungs with a deep inhale. Then, lower your arms and place them on the kitchen counter as you exhale. To add a relaxing stretch, look down at the floor with your hands on the counter, bringing your chest forward, making your upper body parallel to the floor. You should feel a stretch down the backs of your legs and in your shoulders and upper back. Stay in this position and take a few more deep breaths, inhaling through your nose and out through your mouth.
Pot squats
All of your prep work cutting into your gym time? Then do a workout right in your kitchen. When you go to pull out the pots and pans under the kitchen counter, try squatting down next to the pot instead of bending over. Then, grab the pot with two hands and hold it close to your body. Inhale, then stand and exhale, pulling in your abs as you straighten your legs. This mini exercise strengthens your arms and legs and saves your back from strain. Best yet, it can be done repeatedly while waiting for something to heat up.
Countertop push ups
Another quick way to get fit in the kitchen is to do some pushups right on the counter. Phillips advises that you place your hands on the counter, keeping your arms in line with your shoulders, with your feet about two feet back. Make sure your body is in one diagonal line from your toes to your head, keep your chin down, head back, and pull your belly button in while relaxing your neck and shoulders. To begin the push up, bend your arms, keeping your elbows close to your sides and touch your chest to the counter. The only movement should be coming from your arms, with your elbows going straight back and close to your body. Do 10 reps, rest, and then do 10 more for an awesome triceps, shoulder and chest boost.
________________________________________
Sarah Wassner Flynn is a New York City-based writer. She's contributed to magazines such as CosmoGIRL!, National Geographic Kids, Runner's World, Women's Health, Prevention, and MetroSports New York. Her book, The Book of Happy Things, is slated for a June 2008 release.
Living a Healthy Lifestyle
Here are some simple ways to live a healthy lifestyle.
Exercise Activities
Click here for a list of simple
exercise activities.
How much physical activity do adults need?
 Physical activity is anything that gets your body moving. According to the 2008 Physical Activity Guidelines for Americans, you need to do two types of physical activity each week to improve your health–aerobic and muscle-strengthening.
Important Health Benefits
Adults need at least:
- 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR
- 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR
- An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
10 minutes at a time is fine
We know 150 minutes each week sounds like a lot of time, but you don't have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.
Give it a try
Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.
Choosing a Safe and Successful Weight-loss Program
Ask Questions
Find out as much as you can about your health needs before joining a weight-loss program. Here are some questions you might want to ask your health care professional:
About Your Weight
- Do I need to lose weight? Or should I just avoid gaining more?
- Is my weight affecting my health?
- Could my extra weight be caused by a health problem such as hypothyroidism or by a medicine I am taking? (Hypothyroidism is when your thyroid gland does not produce enough thyroid hormone, a condition that can slow your metabolism—how your body creates and uses energy.)
About Weight Loss
- What should my weight-loss goal be?
- How will losing weight help me?
About Nutrition and Physical Activity
- How should I change my eating habits?
- What kinds of physical activity can I do?
- How much physical activity do I need?
About Treatment
- Should I take weight-loss drugs?
- What about weight-loss surgery?
- What are the risks of weight-loss drugs or surgery?
- Could a weight-loss program help me?
Source:
NIDDK - The National Institute of Diabetes and Digestive and Kidney Diseases
Weight-control Information Network
www2.niddk.nih.gov
Tips for Healthy Living
The National Alliance on Mental Illness (NAMI) web site offers the following Ten Tips as strategies for people who are stressed by news of the current economic crisis.
- Be mindful of your diet. Caffeine, alcohol, and sugar all contribute to increased anxiety.
- Avoid short-term "self-medication" that involves using drugs or alcohol. Alcohol, in particular, is a depressant and compounds suffering over time.
- Play with your pet. Research shows that pets help combat loneliness, reduce blood pressure, organize your day, and are a source of solace.
- Maintain a structured routine. Many people with mental illness report that structure is motivational and supports a feeling of accomplishment, which can help offset feelings of worry or anxiety that may accompany the news of the day.
- Participate in spiritual and relaxation practices. Many report that yoga, faith-based practices, breathing, meditation, and visualization contribute to reduced anxiety and promote a sense of wellness.
- Exercise. Positive feelings enhanced by the release of endorphins are only part of the benefits of exercise. Improved self-esteem and enhanced self-worth are other advantages.
- Laugh. Watch an old movie, cartoon, or comedy sketch on TV to elevate your spirits. Laughter often helps people overcome feelings of depression and worry.
- Avoid negative media, including television and radio news, if it proves to be agitating.
- Listen to music, or sing. Many people with report that listening to music and singing familiar songs can help them through difficult times by temporarily replacing worry and anxiety with moments of pleasure and joy.
Source:
NAMI - National Alliance on Mental Illness
2107 Wilson Blvd., Suite 300, Arlington, VA 22201
703-524-6000 | www.nami.org
| |
|
