Last Updated May 2011
Whether you are overweight, lack energy, have a bad habit to kick or simply want to start feeling "healthier", it is never too late to start taking the steps to becoming a better you. Below are 17 tips to wellness from Health and Fitness Expert Alice Burron.
Exercise
Count Your Steps. A pedometer is an excellent way to track your daily activity. You may be surprised that you’re more active than you thought you were—or not as active. Aim for 8,000 to 10,000 Steps a Day, and go for 12,000 on the weekends. In case you’re curious--2,000 steps is approximately one mile.
Be Aerobic. Being active is critical for good lifelong health. The Center of Disease Control recommendation healthy adults exercise at a moderate intensity, such as a brisk walk, at least 2.5 hours a week.
Balance. As we age we lose our muscle coordination and balance. Improve balance by challenging yourself to walk on unstable surfaces, modifying exercises to make them more unstable (like standing on one leg instead of two), or using an exercise ball when strength training or sitting in front of a screen.
Stretch Yourself. Improving muscle flexibility reduces risk of injuries caused by tight muscles and improves your workout. Just six minutes of stretching can make muscles more supple and ready for anything.
Work Your Bones & Muscles. Strength training has many benefits, including increased bone density that can decrease your risk for osteoporosis. 2008 Physical Activity Guidelines for Americans recommends strength training all major muscle groups two to three times a week for most benefit. If you are just beginning strength training you may want to initially find a Personal Trainer certified through ACE, ACSM or NSCA to secure proper form before launching out on your own.
Nutrition
Know How Much is Going into Your Mouth. Research reveals that Americans underestimate how much they eat by 25%. To know your daily calorie intake track everything you eat for three days—even the sauces and dressing--and then log your consumed food in a free online calorie tracker such as at www.fitday.com.
Eat More Fruits and Vegetables. The government’s food pyramid recommends that most people eat 5 fruits and vegetables a day: 2 to 5 servings of fruits and 3 to 5 servings of vegetables. Having a fruit with breakfast, and a veggie and fruit with both lunch and dinner will get you well on your way to the recommended amounts of fruits and veggies; add fruit or veggie with your morning and afternoon snack and you’ve met the recommendation.
Watch the Fat. All fats are not created equal. Good fats found in avocados, oily fish and nuts lubricate joints, keep skin moisturized and aid in metabolism among many other benefits. Fats from animal products, however, are not heart-friendly and are easy to over-consume which can add inches to the waist line.
Eat Less Refined Sugars and Starches. These calories don’t have any value nutritionally so instead of white breads, reach for 100% whole grain breads and instead of sweet, sugary foods go for natural, whole fruit.
Stay Hydrated. The human body needs water for optimal functioning of all systems. Current research finds that if you let thirst be your guide you will most likely stay adequately hydrated; if you are thirsty, be sure to take time to drink. Make water your beverage of choice. Eighty percent of our water consumption comes from beverages and twenty percent from foods so the more fruits and vegetables you eat, the more likely you will maintain proper hydration.
Other
Know Thyself. Pay attention when something about body unexpectedly behaves and/or looks different than it has in the recent past. Changes in behavior or appearance may indicate underlying causes that need to be dealt with.
Know Your Numbers. Fats and sugars in the blood can change without any external symptoms so make sure to check your cholesterol, triglycerides, glucose and blood pressure regularly to be aware of possible changes.
Be Smoke-Free. You’ll breathe deeper, look better, feel younger and possibly live up to ten years longer if you quit smoking. Quality of life later on will be improved as well. Choose your quit date and make it happen.
Challenge Your Mind. Studies suggest that our brains start to decline in function after about thirty years of age. You can counter this decline by challenging yourself mentally by reading, taking classes, trying new activities and hobbies and even doing games such as puzzles, crossword puzzles and sedoku.
Get Enough Sleep. Lack of adequate sleep can affect the immune system, hormone levels and even heart function. Research suggests that for most individuals approximately eight hours of sleep is considered fully restorative.
Assess Your Stress. Stress can have negative effects on your overall health and state of mind. Periodically assessing your stress allows you to develop strategies that you can incorporate into your daily routine to reduce stress.
Watch Your Weight. Being overweight can increase your risk of many diseases such as cancer, heart disease, diabetes and stroke. Body Mass Index, or BMI, is a general calculation used to help assess your body weight and risks for weight-related health problems. Find your BMI now at www.cdc.gov/healthyweight/assessing/bmi/. If you are overweight, begin with a realistic goal. Dropping just 5 to 10 percent of your weight can significantly boost your health and sense of well-being.
About the Author: Alice Burron is an affiliate spokesperson and highly successful personal trainer for the American Council on Exercise. She earned a master’s in physical education with an emphasis in exercise physiology from the University of Wyoming and is a leading national fitness and wellness program expert.
Check out Alice's new book Four Weeks to Fabulous, created to empower the average working woman who is busy with her family, career, and wants to take control of her weight - and health. Four Weeks to Fabulous is available at www.2BFIT.net, or can be purchased on Amazon.
Click here for more articles by Alice Burron.