Health Tips
Exercise & Fitness
- Did you know that exercise does not have to be strenuous to be beneficial? Doing moderate intensity exercise most days of the week can help keep you healthy.
- If you do not have time to do all of your exercise at one time each day, break it up in to shorter bouts and spread it out throughout your day.
- You are more likely to succeed in an exercise program if you set goals for yourself.
- Setting performance-based goals, such as how much exercise you will do, are more likely to help you succeed than outcome-based goals like losing 100 pounds.
- Walking is an enjoyable, convenient, low-cost, effective way to get fit.
- Monitor your intensity when you are working out to make sure that you are not working out too hard or too easy.
- Make a splash! Get fit by enjoying water exercise.
- Water exercise is a great way to be physically active that is easy on your joints.
- Taking care of yourself before, during and after exercise can help prevent fitness-related injuries.
- Drink enough water and other fluids before, during and after exercise to avoid dehydration and other serious problems.
- Stay healthy on the job by using proper lifting techniques to protect your back,
- Having good athletic shoes can make the difference between enjoying and dreading your exercise sessions.
- Inadequate shoes not only hurt your feet, but they can also result in painful knees, hips, and a painful back.
- Before purchasing a piece of exercise equipment, think about the advantages and disadvantages of each type of equipment then decide which one will best meet your needs.
- Regular physical activity is important for children to help them maintain a healthy weight, increase self-esteem, and establish lifelong exercise habits for the maintenance of overall good health.
Moderate exercise during pregnancy can help you prepare your body for labor and delivery and reduce your risk of post-partum obesity.
- As you age, continue to re-evaluate your exercise program to ensure it is meeting your changing needs and abilities.
- Looking for a new exercise, try yoga. Yoga improves emotional well-being, stress reduction, strength, flexibility, balance, posture, and immune system.
- Maintaining your flexibility can help prevent injury and improve your posture.
- Just because you are taking a trip does not mean you have cannot be active. Look for trips and activities that keep you moving like walking tours and bike rides.
- If you have a health problem or suspect you may have a health problem, talk to your physician about exercise testing before you begin an exercise program.
- Exercise testing can be used to help you design an effective exercise program including establishing your target heart rate range. Talk to your physician or exercise physiologist for more information.
- Before believing in an exercise myth, check out the facts and talk to the experts.
- Choose to give yourself the gift of exercise.
- Exercise can prevent and treat osteoporosis.
- Weight-bearing exercise, such as walking, builds strong bones.
- Regular exercise can actually improve your asthma condition.
- Physical inactivity is hazardous to your health. Find ways to move more in your daily life like parking farther away and taking the stairs.
- If you have type 2 diabetes, exercise can help you control your blood glucose.
Regular exercise can help you mange your blood glucose, blood pressure, cholesterol, body weight, and stress. Get moving today!
- If you are overweight, inactive, or have a family history of diabetes you are at risk for developing type 2 diabetes. Reduce your risk by becoming active and losing weight.
- Regular moderate intensity exercise can strengthen your heart and slow the progression of heart disease.
Regular exercise is a key component to losing and maintaining weight.
- Exercise helps decrease body fat, reduce health problems and diseases, improve mood and improve your quality of sleep.
- Lose weight by using more energy than you take in.
- While your blood pressure will go up during exercise, after an exercise session it will be lower.
Exercise can decrease risk factors that may raise your blood pressure.
- Exercising after pregnancy will help you regain your energy and strength, reduce stress and lose the excess weight you may have gained during pregnancy.
- Regular exercise can decrease low back pain, improve your posture and strengthen your abdominal muscles.
- Being physically active improves your cholesterol and decreases your risk of heart disease.
Regular exercise can raise your HDL (good) cholesterol.
- If you have osteoarthritis, regular exercise can reduce pain and increase your mobility.
- Being active increases your muscle strength, flexibility, energy, and sense of well-being.
- Physical activity during and after your cancer treatment can help you feel better and recover faster.
- Physical activity not only improves physical well-being, it also improves your psychological well-being.
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Health Education
- Most people can lower their blood cholesterol simply by modifying their lifestyle — eating foods that are low in saturated fat and cholesterol and being more physically active.
- You can control some of your risk factors for heart disease by stopping smoking, managing your weight, being active, and maintaining your blood pressure and cholesterol at near normal levels.
- High blood pressure is treatable by managing your risk factors.
- You can reduce your risk of cancer by monitoring what you eat, being active and reducing your exposure to dangerous chemicals.
- Arthritis does not have to manage you. You can manage it through a variety of treatments and therapies.
- Reduce your exposure to second-hand smoke by being responsible for your environment. Eat in smoke-free restaurants, do not allow smoking in your home or car and support clean-air laws.
- Reduce your risk of type 2 diabetes by controlling your weight.
- When planning a trip to a foreign country, prepare to have a good time by protecting yourself against any health hazards that might exist at your destination.
- Reduce your risk of osteoporosis by getting plenty of calcium and exercise, and by not smoking or drinking alcohol.
- Prostate cancer can be treated, if detected early. Get regular checks by your physician.
A healthy weight loss program includes nutrition, exercise, support, motivation and commitment to lifestyle change.
- Communicating with your partner is key when you are ready to resume sexual activity after a heart attack.
- Prevent sexually transmitted infections by using a male or female condom.
- Take precautions, such as having only one partner and using protection, to prevent sexually transmitted infections.
- To receive the most benefit from your medications, take them exactly as directed by your physician.
- To provide your physician with complete information, take a list of all of your medications and their dosages with you to your next medical appointment.
- If you have allergies, avoid using a fan that may stir up dust and make your allergies worse.
- If you have pollen allergies, wash your hands after petting any animals that have been outside.
- Learning smoking cessation strategies can increase your chances of quitting successfully.
- If you quit smoking, some of the damage done by smoking can be repaired. The sooner you quit, the sooner your body can begin to heal.
- Even if long term care is not currently needed, it is important to recognize that these services may be required in the future. Planning ahead allows your wishes, or those of your family member, to be known in case of emergency.
- Low back pain is often linked to tight hip and leg muscles. Improve your flexibility in these muscles to help reduce your back pain.
- Always let your physician know about any over-the-counter medications and herbal supplements that you are taking to avoid any interactions with your prescriptions.
- Improve your quality of life by targeting your osteoarthritis treatment to improve your function, treat your symptoms, and prevent worsening of your disease.
- Sleep is essential to your health and well-being. Learning how to recognize sleep problems and ways to improve your sleep habits can help you get the restful sleep you need.
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Nutrition
- The three main components of a healthy diet are balance, variety, and moderation. Examine your plate; how are you doing?
- Include a balance of carbohydrate, protein and fat in your diet to meet your nutritional needs.
- When you replace the saturated fat in your diet with monounsaturated fat, it can help improve your blood cholesterol levels
- If you need a nutrition supplement, select one that has the U.S. Pharmacopeia symbol on the label. The USP symbol indicates that they meet or exceed set standards.
- Calcium is necessary for the maintenance of healthy bones. You can meet your calcium needs by eating dairy products and green leafy vegetables.
- The Food Guide Pyramid provides a general recommendation for the number of servings you need from each food group to meet your nutrient and calorie needs to be healthy.
- A healthy diet does not just happen. You need a realistic plan for healthy eating.
- When eating out, select healthy low-fat choices. Ask your server to substitute healthy options for unhealthy ones.
- Change occurs slowly over time. Take it one step at a time.
- Turn your unhealthy recipes into healthy, tasty dishes by substituting low-fat ingredients for high fat ingredients.
- Fruits and vegetables are an important part of a balanced diet, a good source of vitamins and minerals, and they are naturally low in fat or fat free. Add more to your diet.
- Fad diets promise fast easy weight loss, but they do not produce long-lasting results because they do not teach healthy lifestyle change. Choose a weight loss program that is healthy and has proven health results.
Vegetarian diets are healthy, nutritionally adequate, and beneficial in the prevention and treatment of certain diseases.
- The example you set for your children in terms of eating is a big influence on how they will eat. In other words, if you eat healthful foods, chances are, they will too.
- To avoid food poisoning, maintain food temperatures below 40 °F or above 140°F.
- If you have type 2 diabetes, maintaining your blood glucose at near normal levels through lifestyle change will help you feel your best.
- Taking time to plan for your body's needs during pregnancy can increase your chances for having a healthy baby.
- Breast milk is specifically designed to meet the needs of your baby; therefore, it is the best first food for your infant.
- Never give homemade formula or regular milk to a baby under 1 year old. Homemade formula and regular milk do not contain the right nutrients for your baby's health and the protein in them is too hard for your baby to digest.
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Personal Development
- Effective communication is critical for establishing trusting relationships. This is true for friendships and love relationships. Improve your communication skills.
- As your children grow, the way in which you communicate with them has to grow as well.
- Good communication skills are essential for creating a positive and rewarding workplace.
- Good communication includes avoiding language and behaviors that create barriers among people.
- Communication is a vital part of the success of any love relationship.
- Counseling is a valuable tool to use during any period of change in your life or anytime you need additional support.
- When you are ready to begin a weight loss program, first stop to think about what factors contributed to your weight gain. Addressing these factors will be an important part of successful weight loss.
- Being able to change behaviors does not just depend upon willpower or luck. Understanding how change occurs can help you successfully make changes in your life.
- Successful change most often happens one step at a time.
- During pregnancy take time to focus on your relationship with your partner as well as time preparing for your baby.
- Accepting your diagnosis of a chronic disease is the first step in moving toward improving your quality life.
- Having social support in your life leads to positive feelings and a greater sense of self-esteem, stability and control over your life. Surround yourself with supportive people.
- Learn ways to better manage your time so that you have time to do more of the things that you want to do.
- Maintaining a behavior change can be challenging at times and slips do occur. Recognizing a slip and stopping it can help prevent a complete return to old unhealthy behaviors.
- During busy times, it may seem that you do not have enough time to do all of the things you would like to do.
- Learning ways to better manage your time can help you have more time for what you want to do.
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Stress Management
- Trying to lose weight can be stressful. Including stress management techniques as part of your weight loss program is essential.
- Stress in your life can lead to a multitude of health problems. Develop ways to manage your stress and reduce your health risk.
- There are many ways to limit the negative effects of stress on your health and daily routine. Using stress management techniques, such as stretching, humor, and muscle relaxation, can moderate the impact of stress.
- How you live your life can impact the amount of stress that you have. Adopting lifestyle habits like being organized, taking time for vacation, and learning to say “No,” can help reduce your stress level.
Anger is a form of stress. Learning ways to cope with it and reduce the negative impact anger has on your life.
- When it comes to stress, many people rely on the comforts of old habits. Learning ways to change old, unhealthy habits can improve your health.
- Change or avoid the stressors that you can and change your reaction to the stressors that you can not avoid for a healthy life.
- Create balance in your life by determining what is most important to you and spending more of your time on those things and less time on the things that are not important to you.
- Give yourself permission to say “No” when the commitment reaches beyond your limits.
- Conflict resolution begins with listening and good communication. Refine your communication skills.
- Yoga and T’ai Chi are proven stress management techniques. Try them today.
- Stress can increase your blood glucose level. If you have type 2 diabetes, using stress management techniques can help you control your blood glucose. Find a way to relax today.
- When you are under stress, you are more likely to engage in unhealthy behaviors. Stress management techniques like deep breathing, meditation, and Yoga can help you get back on the right track to healthy living.
- Stress is dangerous to your health. Reducing stress through prayer, laughter, exercise, and meditation can help moderate the effect stress has on your body.
- Chronic stress can decrease your immune system. Manage your stress to help you stay healthy.
- By practicing healthy behaviors like exercise and relaxation exercises, you can actually counteract the effects of stress and eventually reduce your blood pressure.
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