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wellness
health tips
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
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