Adopting a Healthier Lifestyle

Itʻs Not Too Late to Start Moving!

Individuals that are not getting the adequate amount of physical activity have a 20% to 30% increased risk of mortality compared to individuals that apply physical activity in their daily lives. (World Health Organization [WHO], 2020)

Recommended:

150 minutes/week (≥ 30 mins/day) of moderate to vigorous physical activity
3 days/week of muscle strengthening and balance

Types of Physical Activity

Aerobic: walking, running, hiking, swimming, dancing, etc.
Strength: weight-lifting, yoga, body-weight exercises, etc.
Balance: standing on one foot, walking backwards, walking in a straight line, etc.

Benefits:

Strengthens you muscles, which helps with daily tasks
Reduces risk of falling, improves balance and coordination
Prevents or reduces risks of diseases and illness
Increases cognitive function
Maintain a healthy body mass index (BMI)
Maintain vital functions

Eat Healthy, Live Better!

With aging, you start to see changes within your body and will have needs in order to remain healthy. Understanding your body, establishing a balanced diet, and eating healthy will ensure you get the nutrients your body needs. (National Institutes of Health [NIH], 2019)

Here is how you can make smart food choices!

Eat foods that have high nutrients and low calories.
- Fruits, vegetables, whole grains, fat-free or low-fat dairy products, seafood, lean meat, and beans.
Choose low cholesterol and fat food products.
- Avoid saturate and trans fats
Hydrate: drink lots of liquids

Check this out!

To better understand your body and what it needs, take the "MyPlate Plan" survey.

The MyPlate Plan will reveal food group targets and provide you more information on how much calories you are allowed to eat to remain healthy.

MyPlate Plan

Get Your Beauty Sleep!

Sleep is essential and it gives our bodies time to recover. Studies show that insufficient sleep can increase the risk of developing health problems such as obesity, diabetes, and cardiovascular disease. In addition, lack of sleep is associated with a shortened life span. (Harvard Medical, 2008)

Recommended:

Adults (18-64 years old): 7-9 hours
> 64 years old: 7-8 hours

Here are a few tricks to help you sleep!

Have a consistent sleep schedule
Establish a bedtime routine
Turn off all electronic devices 30 minutes before bed
Avoid eating large meals and reduce fluid intake before bed

Alcohol & Smoking

You Booze, You Lose?

There are studies that show that moderate alcohol consumption is associated with longer lifespan and health benefits. (Li et al., 2018)

What is considered moderate alcohol consumption?

Women: 5 to 15 grams a day OR 1 drink a day
Men: 5 to 30 g/d OR 2 drinks a day
> 60: 1 drink a day

Health Benefits of Moderate Alcohol Consumption:

Reduces stress
Reduces risk of coronary artery disease
Increases appetite

Be Smart, Donʻt Start

Want to stop smoking?

Check out this article on how to stop smoking with "START."

References