January Health Tip

Exercise: A Healthy Habit to Start and Keep

Source: American Academy of Family Physicians

How much exercise do I need?
Talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising four to six times a week for 30 to 60 minutes at a time. Remember, though, that any amount of exercise is better than none.

How do I get started?
Start by talking with your doctor. This is especially important if you haven’t been active, if you have any health problems, or if you are pregnant or elderly.

Start out slowly. Begin with 10 minutes of light exercise or a brisk walk every day, and gradually increase how hard you exercise and for how long.

Sneak exercise into your day. Take the stairs instead of the elevator. Go for a walk during your coffee or lunch break. Walk all or part of the way to work. Do housework at a fast pace. Rake leaves or do other yard work.

How do I stick with it?
Here are some tips that will help you start and stick with an exercise program:

• Choose an activity you like to do.
• Get a partner. Exercising with someone else can make it more fun.
• Vary your routine. You may be less likely to get bored or injured if you change your routine. Walk one day. Bicycle the next. Considers activities like dancing and racquet sports, and even chores like chopping wood.
• Choose a comfortable time of day. Don’t work out too soon after eating or when it’s too hot or cold outside. Wait until later in the day if your joints are too stiff in the morning.
• Don’t get discouraged. It can take weeks or months before you notice some of the changes from exercise.
• Forget “no pain, no gain.” It’s normal to be a little sore after you first start exercising, but stop if you feel pain. Make exercise fun. Read, listen to music, or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play tennis.

Weight Control: The Power of Health Choices

What is a healthy weight for me?
This is a tough question to answer. Even though many people talk about weight, what really matters is how much of your body weight is fat. Your doctor can help you decide what weight is right for you.

The body mass index (or BMI, for short) is an approximate measure of body fat. It is based on your height and weight. A BMI between 19 and 24.9 is considered normal. A person with a BIM of 25 to 29.9 is overweight. A person whose BMI is 30 or more is considered obese.

How can I lower my BMI?
The best way to lower your BMI is to take in fewer calories and to be more physically active. Long-term success is not about finding the “right” diet. It’s about changing unhealthy habits that have led you to take in more calories than your body needs.

You are more likely to make changes in your habits if you set a goal for yourself. For example, decide that you’ll be more active every other day of the week. Decide what kind of activity you’ll do and which days you’ll do it. Your new goal might be: “During my lunch hour on Mondays, Wednesdays, and Fridays, I’m going to walk for half an hour in the park.” Once your new healthy behavior becomes a habit, you can move on to another goal.

Why is physical activity so important?
Physical activity builds muscle, so even if you don’t lose weight, you will look and feel better if you are more active. Being active also reduces your risk of health problems like heart disease and diabetes, even if you are overweight.

What’s the best kind of activity for me?
First, ask your doctor if there is any kind of physical activity that you should not do. Being more active doesn’t mean you need to have a complicated exercise program. Remember that the best kind of activity is the kind that you’ll keep doing. Whatever activity you choose, try to do it for at least 30 minutes per day on most days of the week.
Aerobic exercises, such as swimming, walking, and jogging, raise your heart rate and help burn calories. The longer you exercise, the more fat your body will burn. Walking can be very helpful even if you don’t walk fast. Weight training also has many health benefits. It helps build muscle, which helps you burn more calories each day.

How can I change my eating habits?
Change at one at a time. For example, focus on eating more slowly and enjoying the taste and smell of your food. Don’t watch TV, talk on the phone, or drive while you eat.

What’s so bad about foods that are high in fat and added sugar?
Foods that are high in fat and added sugar have lots of calories. Fat has almost twice the calories of carbohydrates and protein. Also, calories that come from fat are more easily used by your body to make body fat.

Why is skipping meals bad for me?
Even though skipping meals may help you lose weight for a while, it’s bad for you in the long run. When you skip a meal, you are likely to get too hungry, and then you may eat too much at once.

What can I do when my friends or family members pressure me to eat?
Telling people that you need their support might be enough to get them to understand that you’re trying to improve your health habits. If that doesn’t work, telling them it’s your “doctor’s orders” may work. If not, you may have to avoid those people until you feel comfortable enough to handle the pressure.

Will diet pills help me lower my BMI?
If you use certain diet medicines the way your doctor tells you to, they might help you lower your BMI> But these medicines are not the secret to long-term weight loss. Eating a healthy diet and being more active are the way to lose weight and keep it off.