healthy habits | U.S. Preventive Medicine, Inc. (USPM)

Getting Started with Physical Activity for Better Health

Regular physical activity is one of the best things you can do for your health. It impacts your mental state, can help you manage your weight, reduce your risk of diseases, strengthen your bones and muscles, and improve your stamina for everyday life.

It’s time to get moving in May! This month’s health observance is National Physical Fitness and Sports Month. The purpose is to raise awareness of the importance of active living and sports participation. Physical activity is a necessity for everyone. However, no matter your activity level, you can find a way to incorporate movement that works for you and get active your way.

We’re In An Inactivity Pandemic

We’ve all become comfortable with our leisurely ways. Obesity is widespread, with over 42 percent of American adults falling in that category. Being obese increases your risk of developing preventable chronic conditions like heart disease, stroke, and type 2 diabetes. Why is this happening? One factor is that we spend the majority of time in front of screens at home and work, and we sit now more than ever.

Before the COVID-19 pandemic, the Physical Activity Council determined that physical inactivity was a pandemic we must reverse. Their statistics showed that 82 million Americans were completely sedentary and that more people were dying from inactivity than smoking. This May, we can rise to the challenge and become more active by looking for ways to be more active together! So, how do you know how much activity to get?

What are Physical Activity Guidelines?

According to the CDC, less than 30 percent of adults get the recommended 150 minutes of physical activity each week. Yet, getting the appropriate amount of physical activity fosters normal growth and development in children and can make adults feel better, function better, sleep better, and reduce the risk of many chronic diseases. So let’s talk about what the guidelines recommend:

Physical activity guidelines for pre-school children

- Pre-school children should participate in physical activity throughout the day to enhance growth and development.
- Caregivers should encourage and participate in a variety of activity types.

Physical activity guidelines for children

- Children and young adults aged 6-17 should participate in 60 minutes of moderate to vigorous activity per day.
- Physical activity should include aerobic exercise three times per week and two to three days of muscle and bone-strengthening activities.

Physical activity guidelines for adults

- It is important for adults to minimize the amount of sitting they are doing each day.
- Adults should participate in a minimum of 150 minutes of moderate-intensity activity per week, with the addition of muscle-strengthening activities two days per week.

Physical activity guidelines for pregnant women

- Women who were physically active before pregnancy should still aim for two hours and 30 minutes of physical activity per week.
- All activities should be discussed and approved by a health care provider as the pregnancy progresses and post-partum.

Physical activity guidelines for the disabled

- Adults with chronic conditions or disabilities should still aim for 150 minutes of activity per week plus muscle-strengthening activities, as they are able.
- If you cannot meet these requirements, you should seek out modified activity alternatives and be approved by your health care provider.

Remember, these are just guidelines. If you haven’t been active before, it’s essential to start at a comfortable level that your condition or doctor allows. Then, once you build up stamina, you can continue to add more activity each time until you work up to moderate to vigorous exercise levels. Some activity is better than none. The more you do, the greater the health benefits and the better you’ll feel.

Types of Physical Activity

To get all the health benefits of physical activity, you should do a combination of aerobic, muscle, and bone-strengthening exercises.

Aerobic activities make you breathe harder and cause your heart to beat faster. You want to get your heart rate up 50 to 60 percent higher than its resting rate. Everyday aerobic activities include walking fast, dancing, or swimming.
Muscle-strengthening activities improve your strength, stability, balance, and flexibility. These activities include lifting weights or using resistance exercise bands.
Bone-strengthening activities produce a force that promotes bone growth and strength through impact with the ground. These include running, jumping rope, and team sports, such as basketball and tennis.

All sorts of activities count for physical fitness! Find the combination of exercises on a schedule that works for you.

Get Active Your Way

The expression, “Rome wasn’t built in a day, ” also applies to increasing your activity levels. Start by doing what you can, and then look for ways to do more. Being active has so many health benefits, such as lowering your risk of heart disease, improving your mood by reducing stress, and helping with your weight management.

Want some additional help and guidance? Watch our Get Active Your Way webinar.

Picking the Right Physical Activity

The most important thing to remember is to choose an activity that you find fun. Are you an indoor or outdoor person? Do you enjoy the structure of a workout class or would you rather mix it up? Are you more social or prefer to be alone? For example, Walking is one easy and free way to add physical activity into your life.

Go For A Walk

Physical activity doesn’t need to be complicated. Walking is a great starter exercise. It’s typically free and can be done anywhere, all you need is comfy clothes, supportive shoes, and the time to do it. Not sure where to start? In the beginning, start walking 10 minutes a day during the first couple of weeks. Then, as you increase your stamina, begin walking a little longer by trying 15 minutes and slowing increase to 30 minutes. If you have a bigger goal in mind, try a Couch to 5k program, and go get that medal!

Try New Things

Not interested in walking? You are more likely to abandon a healthy lifestyle goal if it doesn’t suit your lifestyle. If you are unsure what activities you enjoy, then this is a great time to try a bunch of new things. Here are more tips for integrating more activity into your daily life:

Take the stairs instead of the elevator
Do yard work or chores
Find a workout buddy
Find a running group or try out biking or cycling
Join an exercise class or sports team
Dance at home or take lessons
Do stretches or yoga
Try swimming or water aerobics
Do abdominal crunches, jumping jacks, push-ups, or other bodyweight exercises during tv commercial breaks
Try standing throughout the day
Visit a park, trail, or other outdoor space that encourages physical activity

If you are stuck on what types of activities to try, think back to things you enjoyed during your childhood or use your children as a way to reconnect with play. Defining what activities bring you joy is the first step.

Finding Time for Exercise

Now that you have some ideas of physical activities you may enjoy, it’s time to integrate them into your life. The recommendation is 150 minutes per week. That is 2 hours and 30 minutes per week. Broken up even further, that’s only 30 minutes over five days! That is completely doable, even for someone who is living a more sedentary life. Take a look at your schedule and see when you can incorporate more chunks of activity. Everyone’s schedule is different. You may be a morning person and want to take a jog while the sun rises, or you may want to take a walk on your lunch break, or you may want to lift weights or take a kickboxing class in the evening to relieve the stress of the day.

Find the time that works best for you.
Be active with friends and family. Having a support network can help you keep up with your program.
Talk to your health care provider about how you should spread aerobic activity out and recommended activities to try.

So, are you ready to get started building your new physically active lifestyle?

Getting Started with Exercise

There are many ways to build the right amount of activity into your life. Every little bit adds up and doing something is better than doing nothing. The key to getting started is to keep it simple and small. Define what physical activity you will do and then when and where you will complete it.

Free Worksheet

Download our FREE Getting Started with Exercise Worksheet. It will help you identify the benefits you hope to achieve from active living as well as any potential roadblocks.

Download Worksheet

Sticking to New Goals for the New Year

It’s true what they say, “Hindsight is 2020.” But now, we are actually here – in 2020! So, welcome to the new year! As you look back on the past 12 months, think about what worked and what didn’t. What are you happy about doing? What accomplishments made you proud? And what things do you wish you never tried? Take time to celebrate the victories, learn from any disappointments, and refocus your goals on the future. And what better way to do it than by setting a personal goal for the new year?

“For last year’s words belong to last year’s language
And next year’s words await another voice.
And to make an end is to make a beginning.”
– T.S. Elliot

A New Year’s resolution is all about reflecting on the previous year and refocusing your purpose on the new one. It’s about challenging yourself to be a happier and healthier you. When you cast a vision of your future, you put a realistic goal before you, making it tangible and attainable – not just a dream or something you “should do” (but probably won’t).

Coming up with a New Year’s resolution” is sometimes intimidating and overwhelming. Just choosing what you want to work on is hard enough. And then you need to figure out how to actually do it and how to motivate yourself! However, it doesn’t have to be a daunting task. Instead, it involves taking small steps to achieve attainable milestones. The following tips will help you set effective goals and stick to them.

Build your goals around your own personal strengths.
What are the distinct character traits that make you unique? Take a look at them and the habits that made you successful in reaching your previous goals. Now, lean on those same traits and habits to reach your new goals.
Create a long-term routine that adds your new goals into your lifestyle.
You want your new goals to be realistic and achievable – ones that you can easily integrate into your daily life. For example, if your goal is to eat breakfast every day, then start planning your morning meal the night before. It’s an easy addition to your daily routine.
Consider what you’re adding to your life instead of what you’re taking away.
For instance, don’t think of losing weight as giving up the things you enjoy. Instead, think of what you’ll gain! When you start eating healthier and exercising, focus on all the new recipes you get to try and the energized feeling that working out brings to your day.
Remember, your goals are YOUR goals!
Chances are there is not a perfect plan for you on the internet or social media. For your New Year’s resolution to work, your goal should be personal and your plan to get there built on your own strengths, resources, and desires.
Set non-negotiable habits (anchor habits) for yourself.
For example, eat at least one serving of vegetables at lunch or exercise at least two times a week. These may seem like small things but having them in place keeps you focused and on track with your goals. Even on the days you feel like you are “failing,” you’ll notice the small victories with your anchor habits.
Don’t beat yourself up!
Your journey won’t be a perfect one. If you make a mistake or slip up, give yourself grace and flexibility. Feeling guilty only leaves you discouraged! And that won’t help you achieve your goals. A setback doesn’t mean you’ve failed. Instead, it’s a chance to learn, practice more self-care, and keep on keeping on!
Find accountability in friends or family.
Tell someone in your life (or multiple people) what your goals are. Allow them to give you feedback, check in with you about your progress, and come alongside you on your journey. You could even join a group at your gym or find coworkers with similar goals so you can encourage one another. Accountability helps you stay on track and motivated as you strive to achieve your goals.

Make this new year a happy one! As you work toward your New Year’s resolution, make sure to personalize your plan, be persistent, be patient with yourself, and celebrate the big and small wins. Check out the video and links below for more helpful tips on developing healthy habits and making them stick.

References:

https://www.apa.org/helpcenter/resolution

http://diet.mayoclinic.org/diet/motivate/make-new-habits-stick

achieve attainable milestones focus goals healthy habits New Year Resolutions small steps

Step It Up This October With Walking

Walking is a great way to increase your physical activity and improve your health. It’s an easy way to start and maintain a physically active lifestyle. It’s the most common physical activity for people across the U.S. Walking provides many opportunities to incorporate physical activity into your busy life – whether it’s for work, school, leisure, or to improve your health.

Physical activity such as walking can help control weight and improve health even without weight loss. People who are physically active live longer and have a lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers.¹

We Need More Physical Activity

Adults need at least 2 and 1/2 hours (150 minutes) of aerobic physical activity per week . This should be at a moderate level, such as fast-paced walk for no less than 10 minutes at a time. Aerobic physical activity makes you breathe harder and makes your heart and blood vessels healthier. Examples include brisk walking, running, swimming, and other activities.
According to the CDC, less than half of all adults get the recommended amount of physical activity.
Women and older adults are not as likely to get the recommended level of weekly physical activity.
Inactive adults have higher risk for early death, heart disease, stroke, type 2 diabetes, depression, and some cancers.
Walking routes in and near neighborhoods encourage people to walk to stops for buses, trains, and trolleys.¹

Should You See a Doctor First?

Most people do not need to see a doctor before they start a walking program.
However, you should check with your doctor if you have a chronic health problem such as a heart condition, diabetes, or high blood pressure, are over 40 years old and have been inactive.
You should also talk to your doctor if while walking, you get dizzy, feel faint or short of breath; or have chest, neck, shoulder or arm pain.²

How to Start Walking More

Set realistic goals and how you plan to achieve them. Set realistic goals such as walking 10 to 15 minutes three times a week.

Create an action plan for how far and how often you will walk.
Where would you like to be in 6 months to a year in your walking program?
Plan where you will walk, what days of the week you will walk.
Identify a walking buddy or support person.

Be Prepared

Make sure you have everything you need to get started such as shoes that fit right and have good arch support; a firm, well-cushioned heel; and nonskid, flexible soles.
Ensure you have clothes that keep you dry and comfortable, a hat or visor for the sun, sunscreen, and sunglasses; a hat and scarf to cover your head and ears when it’s cold outside, and layers of clothing in cold weather that you can remove as you warm up.

Get Moving

Divide your walk into three parts: warm up by walking slowly; increase your speed to a brisk walk; and cool down by slowing your pace.
When walking be sure to use proper form: keep your chin up and your shoulders slightly back and relaxed.
Look forward, not at the ground.
Keep your back straight, rather than arched forward or backward.
Let the heel of your foot touch the ground first, and then roll your weight forward.
Walk with your toes pointed forward.
Swing your arms naturally.

Add On

As walking gets easier, start to go faster and farther. Add hills or stairs to make your walks more challenging.
If you are walking less than three times per week, give yourself more than 2 weeks before adding time to your walk.

How To Make Walking a Healthy Habit

Don’t give up. Stick with your walking program.
Walk in places you enjoy, like a park or shopping center. To stay motivated, try different routes to keep it interesting.
Listen to your favorite music as you walk, remembering to keep the volume low so you can hear sounds around you.
Bring a friend or a family member. Having a regular walking buddy or support person may help you keep going. You can cheer each other on and serve as role models for friends, family members, coworkers, and your community.
Have a “Plan B” for when bad weather or other roadblocks get in the way. Be ready to walk indoors rather than outdoors.
Track your progress on paper, online, with a fitness app, fitness tracker or a pedometer. Record dates, distance, and how you felt when you were done.
Reward yourself with something pleasant after you walk, like a relaxing shower or a 30 minutes of time to yourself.
Be prepared for setbacks. If certain obstacles prevent you from walking, get back to your routine as soon as you can.

With time, walking can become part of your daily life and may even make it easier to try other types of physical activity.

20 Ways to Add More Steps

Find a buddy who can take walks with you.
Walk your dog in the morning for 15 minutes and in the evening for 10 minutes.
March in place while brushing your teeth.
Exercise indoor with a workout DVD.
Play hide and seek with your kids.
Have a dance party with your kids.
Walk your kids to school or the school bus.
Walk while chatting on the phone.
Make it a nightly habit to go for an after-dinner stroll with the family.
If you’re going to the mailbox, take a tour around the house first or a lap around your block.
During commercials, don’t fast forward your DVR – stand up and march in place or pick things up around the house.
Take the stairs instead of the elevator.
Park far from the office.
Get off the bus/train one stop before or after your regular stop to take extra steps.
Walk to a coworker’s office instead of calling or emailing them.
Use the restroom that is one floor up (or down) at work instead of heading for the one closest to your office.
Use the water or coffee machine one floor up (or down) at work instead of heading for the one closest to your office.
Set reminders on your phone or calendar to take a walking break.
Take afternoon “brainstorming” walks.
Pick up your lunch instead of ordering takeout.

References:

health healthy habits physical activity walking

Debunking the Weight Loss & Diet Myths

Learn the facts and tips about weight loss, nutrition, and physical activity to help you make healthy changes in your daily habits.

Dietary Myths

Speak to your health care provider who can help you answer questions about weight loss. A registered dietitian may also give you advice on a healthy eating plan and safe ways to lose weight and keep it off.¹

Myth: Fad diets will help me lose weight and keep it off.

Fact: Fad diets are not the best way to lose weight and keep it off. These diets often promise quick weight loss if you strictly reduce what you eat or avoid some types of foods. These diets may help you lose weight at first, but they are hard to follow. Most people quickly get tired of them and regain any lost weight.

Fad diets may be unhealthy. They may not provide all of the nutrients your body needs. Also, losing more than 3 pounds a week after the first few weeks may increase your chances of developing gallstones (solid matter in the gallbladder that can cause pain). Being on a diet of fewer than 800 calories a day for a long time may lead to serious heart problems.

TIP: Research suggests that safe weight loss involves combining a reduced-calorie diet with physical activity to lose 1/2 to 2 pounds a week (after the first few weeks of weight loss). Make healthy food choices. Eat small portions. Build exercise into your daily life. Combined, these habits may be a healthy way to lose weight and keep it off. These habits may also lower your chances of developing heart disease, high blood pressure, and type 2 diabetes.

Myth: Grain products such as bread, pasta, and rice are fattening. I should avoid them when trying to lose weight.

Fact: A grain product is any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. Examples include brown rice and whole-wheat bread, cereal, and pasta. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.

People who eat whole grains as part of a healthy diet may lower their chances of developing some chronic diseases. Government dietary guidelines advise making half your grains whole grains. For example, choose 100 percent whole-wheat bread instead of white bread, and brown rice instead of white rice.

TIP: To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Create and follow a healthy eating plan that replaces less healthy options with a mix of fruits, veggies, whole grains, protein foods, and low-fat dairy:

Eat a mix of fat-free or low-fat milk and milk products, fruits, veggies, and whole grains.
Limit added sugars, cholesterol, salt (sodium), and saturated fat.
Eat low-fat protein: beans, eggs, fish, lean meats, nuts, and poultry.

Myth: Some people can eat whatever they want and still lose weight.

Fact: To lose weight, you need to burn more calories than you eat and drink. Some people may seem to get away with eating any kind of food they want and still lose weight. But those people, like everyone, must use more energy than they take in through food and drink to lose weight.

A number of factors such as your age, genes, medicines, and lifestyle habits may affect your weight. If you would like to lose weight, speak with your health care provider about factors that may affect your weight. Together, you may be able to create a plan to help you reach your weight and health goals.

TIP: When trying to lose weight, you can still eat your favorite foods as part of a healthy eating plan. But you must watch the total number of calories that you eat. Reduce your portion sizes. Find ways to limit the calories in your favorite foods. For example, you can bake foods rather than frying them. Use low-fat milk in place of cream. Make half of your plate fruits and veggies.

Physical Activity Myths

Myth: Lifting weights is not a good way to lose weight because it will make me “bulk up.”

Fact: Lifting weights or doing activities like push-ups and crunches on a regular basis can help you build strong muscles, which can help you burn more calories. To strengthen muscles, you can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or yard tasks that make you lift or dig.

TIP: Government guidelines for physical activity recommend that adults should do activities at least two times a week to strengthen muscles. The guidelines also suggest that adults should get 150 to 300 minutes of moderately intense or vigorous aerobic activity each week—like brisk walking or biking. Aerobic activity makes you sweat and breathe faster.

Myth: Physical activity only counts if I can do it for long periods of time.

Fact: You do not need to be active for long periods to achieve your 150 to 300 minutes of activity each week. Experts advise doing aerobic activity for periods of 10 minutes or longer at a time.

TIP: Plan to do at least 10 minutes of physical activity three times a day on 5 or more days a week. This will help you meet the 150-minute goal. While at work, take a brief walking break. Use the stairs. Get off the bus one stop early. Go dancing with friends. Whether for a short or long period, bursts of activity may add up to the total amount of physical activity you need each week.

For more helpful information, tips, and tools on healthy eating and physical activity, visit ChooseMyPlate.gov.

References

diet healthy habits nutrition physical activity weight loss

How to Create Healthy Eating Habits for Life

An eating pattern can be defined as the combination of foods and beverages that make up an individual’s complete dietary intake over time. It represents all of what individuals habitually eat and drink, and these dietary components work together to impact health.

Healthier Eating Habits

A healthy eating habit should be tailored to the individual’s personal, cultural and traditional preferences as well as food budget. An individual’s healthy eating pattern will vary according to their calorie level. Healthy eating habits can help achieve and maintain a healthy body weight, support nutrient needs, and reduce risk for chronic disease.

The most nutritious or nutrient-dense foods include vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry – all with little or no saturated fat, sodium, and added sugars.

Create healthy eating habits across the lifespan. All food and beverage choices matter. Choosing a healthy eating habit at an appropriate calorie level can help achieve and maintain a healthy body weight, support nutrient needs, and reduce risk for chronic disease.
Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across all food groups in recommended amounts.
Limit calories from added sugars and saturated fats and reduce sodium intake. Create an eating habit low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components.
Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.
Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.¹

Key Recommendations

Create healthy eating habits that account for all food and beverages within an appropriate calorie level and include:

A variety of vegetables from all of the subgroups— dark green, red and orange, legumes (beans and peas), starchy, and other
Fruits, especially whole fruits
Grains, at least half of which are whole grains
Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
Oils

A healthy eating pattern limits:

Saturated and trans fats
Added sugars, and
Sodium

Several components of the diet should be limited which are of particular public health concern, and the specified limits can help individuals achieve healthy eating habits within calorie limits:

Consume less than 10% of calories per day from added sugars
Consume less than 10% of calories per day from saturated fats
Consume less than 1 teaspoon of salt per day

If alcohol is consumed, it should be consumed in moderation – up to one drink per day for women and up to two drinks per day for men – and only by adults of legal drinking age.¹

How much should you eat?

You should eat the right amount of calories for your body, which will vary based on your gender, age, and physical activity level. Find out your daily calorie needs or goals with the Body Weight Planner by visiting www.supertracker.usda.gov/bwp.

Nutritional needs should be met primarily from foods.

Individuals should aim to meet their nutrient needs through healthy eating patterns that include nutrient-dense foods. Foods in nutrient-dense forms contain essential vitamins and minerals and also dietary fiber and other naturally occurring substances that may have positive health effects. In some cases, fortified foods and dietary supplements may be useful in providing one or more nutrients that otherwise may be consumed in less than recommended amounts.

Healthy eating patterns are adaptable.

Individuals have more than one way to achieve a healthy eating pattern. Any eating pattern can be tailored to the individual’s socio-cultural and personal preferences.

Consult with your healthcare professional before making significant changes in diet and nutrition.

Tips to Save More at the Store

Stretch your dollar with these helpful tips:

Eat before you shop. Grocery shopping hungry can lead to impulse buying and unhealthy food choices.
Read the sales flyer. Sales flyers are usually released mid-week and can be found at the store’s entrance, in the newspaper, or on their website.
Use coupons – but only for items that you know you’ll use. If you don’t need an item right away, save the coupon and see if it goes on sale.
Look up and down for savings. Stores often stock the priciest items at eye level. You can save big by looking at the upper and lower shelves too.
Check for store brands. Most stores offer their own brand of products that often cost less than name brands.
Choose fresh foods. Stores typically stock shelves from back to front, placing the newest items behind the older ones. Reach in the back for the freshest items especially in the produce, dairy, and meat aisles.
Ask for a rain check. If a sale item has run out, ask the store for a rain check. This allows you to pay the sale price after the item is restocked.
Join your store’s loyalty program. Most stores offer a free loyalty program. Get special offers and discounts that non-members do not.²