New Year, New Goals – Move More!

New Year, New Goals – Move More!

Did you know that the top four New Year’s Resolutions in 2018 were to eat healthier, exercise more, save more money, and take better care of yourself? We often end our holidays and start our new year with great intentions, but fizzle out before the last decorations have been put away.

Although they can feel impossible, health goals don’t have to be a challenge! Regular exercise can improve mood and mental health, control weight, reduce the risk of chronic disease, and help you sleep better at night. Incorporating more physical activity can be as simple as sitting less and moving more throughout your day. The Centers for Disease Control and Prevention (CDC) recommends 30-45 minutes of moderate-intensity activity or 20 minutes of vigorous activity each day for major health benefits.

Regular exercise doesn’t always have to mean a trip to the gym. Here are some helpful tips to make exercise more enjoyable:

  • YouTube workouts: YouTube is full of great workouts for any skill level that can be done from the comfort of your home!
  • Join a community recreation center: many community centers have athletic programs such as softball and kickball that can make exercise both fun and social! Check with your local community center for more information.
  • Go for a walk or play at the park: although the weather can be a bit chilly this time of year, some days are still warmer. Try taking a walk with your kids or visit a local park as a fun way to get the whole family involved!
  • Discount gym memberships: many gyms have discount memberships at the beginning of the year. Check with a local gym to see if they have any deals.

Remember, a resolution doesn’t have to be perfect! Don’t give up if don’t reach your exercise goal every week. Give these exercise tips a try this new year!

-Logan

Heart healthy tips to keep your <3 humming!

Thinking about what to do on Valentine’s Day for those who hold a special place in your heart? Take a look at the suggestions found on the American Heart Association’s Website: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Heart-Health-Valentines-Day-Tips_UCM_322023_Article.jsp#.VqdgUpMrKqB . The site contains 14 practical and health conscious ideas that have more value and show a deeper love than a box of chocolates or a dozen roses ever could. The ideas are listed below. See what you think.
When you’ve finished reading, be creative! Come up with a 15th idea to show your Valentine he/she’s extra special. Enjoy the read! (Note: Hovering over the printed words or phrases in blue will take you to sites with additional ideas and information.)

  1. Rather than tempting your beloved with sweets, consider a gift that has more permanence. Search for a poem that describes your feelings and write it on beautiful paper for a handmade Valentine.
  2. Quality time is one of the most meaningful gifts. Bundle up and plan an active outing such as sledding, ice skating, gathering wood for a fire, or if you’re feeling adventurous, visit an indoor rock wall.
  3. If your kids are having a Valentine’s Day party at their school or day care, instead of sending candies, consider raisins, grapes, whole-grain pretzels, colored pencils or stickers as tokens of their friendly affection.
  4. Cooking at home is an excellent way to control what and how much you eat. Take a date to a local cooking class to practice your skills or learn a new technique.
  5. Prepare a romantic candlelit dinner at home using one of our heart-healthy recipes.
  6. Give to one another by giving back. Ask a date to volunteer with you at a local organization. Giving back is a healthy habit that can boost your mood and help beat stress.
  7. Use this day as an opportunity to tell your loved one how important they are to you, and share ways that you can support each other’s health and wellness. Get started by taking the My Life Check Assessment.
  8. Craving something sweet? Gift a beautiful fresh fruit basket to your loved one instead of giving sweets with added sugars.
  9. Sharing is caring – if you go out for a romantic dinner date, order one entrée to share. Many restaurant servings are enough for two – splitting will keep you from overdoing it.
  10. Don’t forget to love Fido, too! Give your pet a Valentine and remember to walk or exercise them daily –getting active with your pet will benefit your health and your bond with your pets.
  11. Take it slow – if you receive a luxurious box of chocolates from your sweetie, stick it in the freezer and enjoy in moderation over the next several weeks.
  12. Take a long, romantic walk with your beloved – and try to make it a regular habit. Aim for at least 150 minutes of moderately intense physical activity each week to help keep your heart healthy. You can reach this goal by walking briskly for at least 30 minutes five days each week.
  13. Check out our tips for healthier preparation methods for cooking.
  14. Rekindle an old flame – try preparing one of your sweetie’s favorite recipes in a healthier way. These healthy substitutions can help you cut down on saturated fats, trans fats, salt (sodium), and added sugars, while noticing little, if any, difference in taste.ENJOY!
    Emily

Come join me and move more!

outdoor play 2 outdoor play 3 outdoor play

 

Being physically active has long-term results.  What you do right now does have an effect on your future.  Including time in your life for physical activity is not just something to do when you want to lose weight.  There are so many other wonderful benefits.  I found that when I started making time for some physical activity, that I experienced several benefits.  I immediately began sleeping better at night and getting back down to a healthier weight.  My clothes began to fit more loosely, and I could see that I was building some muscle too.  I encouraged some neighbors to walk with me, and I am meeting new people and actually having fun too!

Choose activities that you not only enjoy but feel you can do on a regular basis.  Try to have 10 minutes of activity at a time.  Shorter periods will not have the same health benefits. Here’s a website with some great tips on how you can increase physical activity for your and your family: http://www.choosemyplate.gov/physical-activity.html

Judy