Maryland's Health Matters - Capital Region - Spring 2019 - 5

A HEALTHY START
HOW TO

Easy Ways
to Fit Exercise
Into Your Life
You don't need a gym membership to get fit. Even
five- or 10-minute bouts of activity count. Try these
strategies to add more movement to the day:
TAKE THE STAIRS.
Sneak in activity by
walking up and down
the stairs at the office
or in department stores
or other buildings.
WALK THE DOG.
Dog owners tend to
have better cardiovascular fitness, lower
blood pressure, stronger
muscles and bones, and
even less stress.
MOVE AT WORK.
Don't sit still. Stand or
pace the floor when
you're on a long phone
call. Walk to a co-worker's
desk to deliver a message instead of emailing.
Some workplaces have
walking paths to help
employees get fit.

3

HIT THE MALL.
When it's too hot or
cold for a comfortable
walk outside, hoof it at
the mall. Doors often
open before the stores
do for mall walkers.
PARK FAR
FROM THE DOOR.
Log more active time
by parking in the remote
parking lot or on the
opposite side of a building. Better still, leave the
car at home and walk
or ride a bike to your
destination.
GET OFF THE COUCH!
March or jog in place,
lift weights or ride a
stationary bike while
you watch your favorite
TV shows.

Sudden headache.
A severe headache that comes
on suddenly could be a symptom
of stroke. Women may also experience a loss of balance, numbness or
weakness on one side of the body,
vision problems, difficulty speaking
or even hiccups.

4

TIPS FOR HEALTHY EYES
Your eyes play an important role in your overall health.
Here are six simple tips to help keep your vision healthy.
Give Yourself a Screen Break.
Long periods in front of a computer
or any digital screen can make your
eyes feel dry and tired. Research has
shown that we blink about half as often
when we're looking at a screen. Apply
the 20/20/20 rule: Every 20 minutes,
look at least 20 feet away for at least
20 seconds.
Protect Your Eyes from
the Sun. Sunglasses can help protect
your eyes from ultraviolet rays. UV radiation can damage your eyes just like it
can damage your skin. Even on cloudy
days, wear sunglasses that block UVA
and UVB rays when you're outside.
Wear Safety Glasses.
When you're playing sports or doing
projects around your home, always
wear protective eyewear designed
for the activity. This includes safety
goggles and glasses, safety shields, eye
shields and eye guards. Nearly half of
all eye injuries happen at home. Safety
eyewear should be worn when there's
potential for flying debris or hazardous
chemical splashes. Protective eyewear
also helps to prevent 90 percent of
sports-related injuries.

Fatigue.
Severe tiredness that
doesn't get better with rest
may signal certain types of
cancer, including leukemia
and lymphoma. Fatigue can
also indicate that a heart
attack is occurring.

5

Indigestion
or trouble

swallowing. When
these problems
persist, they may
be signs of cancer
of the esophagus,
stomach or throat.

 
Find a community practice location near you at umcapitalregion.org/healthy.

Take a Look at Your Diet.
Carrots along with a healthy diet
are good for your eyes. Diets rich in
heart-healthy foods such as fruits,
dark leafy greens and whole grains
can benefit your eyes.
Get Regular Eye Exams.
You should have your eyes examined
regularly, even if you don't wear
glasses. Eye exams will help alert
you to vision problems that may
not have any warning signs, such as
glaucoma, diabetic eye disease and
age-related macular degeneration. You should
also see a doctor
if you develop
any issues that
affect your
vision, such as
dark floating
spots or flashes
of light.
Quit Smoking.
Smoking is bad for your
eyes too. It can increase
your risk of age-related macular
degeneration, cataracts and
optic nerve damage.

LEARN MORE
UM Capital's women's
health specialists
help women achieve the best
possible health outcomes. Contact
a specialist today at 301-618-2273.

umcapitalregion.org | Spring 2019

 5
http://www.umcapitalregion.org/healthy http://www.umcapitalregion.org
Maryland's Health Matters - Capital Region - Spring 2019

Table of Contents for the Digital Edition of Maryland's Health Matters - Capital Region - Spring 2019
