Family Doctor 2007 - (Page 79) healthy living AMERICANS IN MOTION Healthy habits for life ● Adequate rest and relaxation is key to a healthy life. ● It’s true! Breakfast is an important way to start your day. ● Avoid “up-sizing” your favorite drink – 32 oz. of soda has 400 calories! Small steps, big rewards Being fit isn’t about being “buff.” It’s about eating right, keeping physically active and being emotionally healthy. Taking small steps can make a big difference. Don’t wait — start now! By Sarah McMullen, M.Ed., CHES Choose a diet drink or water instead. ● Eat only at the kitchen table. Don’t drive, watch television or talk on the phone while you eat. ● Set goals you can achieve. For example, aim for eating more vegetables and fewer high-calorie foods. ● Write down what you eat: how much, when and why. For example, what do you eat when you’re stressed out? ● Eat only because you’re hungry, not because you’re bored, tired or stressed. ● Use alternatives to eating when you’re not hungry: take a walk, play a game, read a book or call a friend. ● Record your physical activity: how long, how often and the intensity level. ● Put out your exercise clothes the night before as a reminder to walk or work out in the morning. Remember — the best activities are the ones you enjoy! Sneak exercise into your day: ● Go for a walk during your coffee break or lunch. ● Walk or ride a bike to work. ● Do housework at a fast pace. ● Rake leaves or do other yardwork. L ack of exercise and an unhealthy diet can increase your risk of serious health problems, including diabetes, hypertension, heart disease, stroke and cancer. The good news is that these diseases may be preventable. What can you do? The American Academy of Family Physicians encourages everyone — even your family doctor — to participate in the Americans In Motion (AIM) fitness initiative. AIM’s goal is to improve the health of Americans by addressing physical activity, nutrition and emotional wellbeing for individuals, families and communities. AIM has developed Ready, Set, FIT!, a school-based education program that teaches 3rd- and 4th-grade students about the importance of fitness through a balance of being active, eating smart and feeling good. If you’re a teacher, or if you have young children, visit the Ready, Set, FIT! Web site, readysetfit.org, for more information. AIM also offers other online resources to help you get fit. The AAFP’s health education Web site, familydoctor.org, offers information about exercise, healthy eating and emotional wellbeing. You can print a journal that helps you track your physical activity and food choices. Share the journal with your family doctor, and talk with him or her about your progress and ideas to keep you motivated. You can also talk about healthy lifestyle choices you can make now to help prevent health problems down the road. Sarah McMullen, M.Ed., CHES, is the Public Health Initiatives Manager for the American Academy of Family Physicians, headquartered in Leawood, Kan. Cut 100 calories today: ● Snack on a piece of fruit instead of chips. ● Don’t clean your plate — stop eating when you are comfortable, not stuffed. ● Share your dessert. ● Leave the croutons off your salad. ● When you eat a candy bar, try the “fun-size” instead of the regular size. Pass on healthy habits to your kids: ● Have fresh fruits, veggies and low-fat dairy products available for snacks. ● Be a role model for your children. Make physical activity part of your family’s routine. Walk after meals, play a game of hoops or ride bikes together. ● Limit the amount of time your kids spend watching television, using the computer or playing video games. Instead, play board games or do a puzzle to stimulate the mind. ADDITIONAL INFORMATION Americans In Motion (AIM) http://www.americansinmotion.org Ready, Set, FIT! http://www.readysetfit.org American Academy of Family Physicians http://www.familydoctor.org America On the Move http://americaonthemove.org Ways to Enhance Children’s Activity & Nutrition (We Can!) http://wecan.nhlbi.nih.gov familydoctor 2007 79 http://www.americansinmotion.org http://www.readysetfit.org/ http://www.familydoctor.org http://americaonthemove.org http://wecan.nhlbi.nih.gov
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