Healthy Living News
Heart Logo

Smart Ways to Live Well 

-------------------------------------------------------------------------------------------------------------------------------------------------    Get Moving!

  In this edition of Healthy Living News, discover how making small steps  

can get you moving towards long lasting exercise goals!    

Fitting In Fitness  

 

Daily exercise is essential to weight loss and maintaining good health.  

If you are starting from scratch with little or no daily activity, then plan for 5-10 minutes per day and build up from there.  You can then increase it by 10 minutes until you are up to 30 minutes or more most days of the week. 

Most people can fit in 30 minutes of aerobic activity into their daily routine with some planning.  The hard part is finding an activity that you enjoy.  If you love the exercise you are doing it's easier to keep doing it! (Walking, biking, dancing or skating are all popular choices.)

  

You get the maximum benefit, by completing all your aerobic activity at once.  No time?  You can break it up into 2-3 mini-sessions per day and still see results.   

  

ball and weights  

  

  

Remember to always consult with your doctor before  

starting any fitness routine 

  

 

Exercise on a Dime 


Man and Woman Lifing  

 

Gym memberships can be pricey and if you are just beginning an exercise regime then you may want to start slow on your own first.  Here are some helpful hints to help you exercise on a dime:

-Use your own resistance.  Do crunches, push ups, squats etc.

-Buy used.  Classified ads, garage sales, online auctions have great deals!

-Split costs with a workout buddy.  Trade videos and equipment, or share the cost of a personal trainer.

-Make your own weights.  Fill empty water, milk or detergent bottles with water or sand to create an inexpensive set of adjustable weights.

START WITH THE BASICS  

Combining regular exercise with healthy eating is the best way to lose weight and improve your health!

Choose more fruits, vegetables, whole grains, nuts and beans to create a healthful eating plan. To maintain a healthy weight for the rest of your life, it's all about balance. 
  • Make Smart Choices from Every Food Group - Your schedule is hectic and your body needs the right fuel to keep you moving.  The key is making sure you enjoy a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins and minerals. Try to enjoy one fruit and one vegetable as a snack each day.  It's quick, easy, tasty and very nutrient rich.
  • Get the Most Nutrition from Your Calories - Eating smarter doe not mean you have to go sugar-free and fat-free.  Make an impact in your calorie intake by eating and drinking smaller portions and by making empty calorie choices less often. Moderate don't Eliminate - watching portion sizes is easier than cutting out food all together. 
  • Balance Food and Physical Activity - It's not just what you eat, it's what you do. What you eat is just one part of the equation.  The other is your physical activity.  Most people take in more calories than we spend on daily activities. Try adding in a walk on your lunch break each day - even if it is 15 minutes to start. Then work your way up to 30 minutes of moderate to vigorous activity each day.

                            Remember to stick to the basics and take it one step at a time!    

 

 

  



Healthy Living News  

Created by  

TBR Associates  

January 2012