Exercise and Diet: Tips for Success

Exercise and Diet: Tips for Success

By: Roniece Weaver, MS, RD, LD on (0 comments)

Physical activity is good for your heart and blood vessels and it helps you control your weight. It makes you feel like a totally different person. You don’t have to run marathons or be an Olympic athlete to benefit from physical activity. However, it is important to take the first step and make that commitment to better physical health.

Many people often start exercising without seeing a doctor…not good! Always consult with a physician before beginning any new exercise regime. This is especially true, if you have a history of heart disease or have had a heart attack, are taking high blood pressure medication or have had a stroke.

Once you have committed to make this lifestyle change, don’t worry about getting off track. If this happens, try to identify the particular trigger or stumbling block that temporary derailed your efforts. By doing this, you can develop a plan of action as to how to avoid these pit falls next time. Listen, everyone slips and falls at one time or another. Remember you are making lifestyle changes! It’s a long-term process. You must celebrate your successes and treat yourself with a non-food treat to acknowledge your accomplishments.

Know Your Blood Pressure, Cholesterol, and Glucose Numbers!

This is a very important step in taking charge of your health. Ask your doctor what your blood pressure is as well as what your cholesterol level is. If you have symptoms, your fasting blood glucose (sugar) may need to be checked.

Low Fat Food Alternatives

A healthful diet and wise food choices are critical components of promoting health and reducing the risk of chronic disease.

Buy More

Buy Less

Lean cuts of meat Lunch meats, bacon and sausage
Cheeses lower in fat Most cheese spreads and regular cheese
Low fat salad dressings Most salad dressings
Cold cereals and cereals cooked on the stove Instant hot cereals
Spices and Herbs Garlic, celery and onion salts
Fresh and Frozen vegetables Canned fruits and vegetables
Fig bars, angel food cake, vanilla wafers and animal cookies Pound cake, and cookies with cream centers
Sorbets and Italian Ice Ice Cream and Frozen Custard

Empowerment Points

We live in a fast pace society and often it seems as though we can’t find the time to exercise. However, there are some tips that will help.

  • Instead of taking 30 minutes to do your activity at one time, break it up into three10 minutes intervals.
  • Get some of your office mates to walk with you around the building, on your break and lunchtime. Bring some sneakers and a change of clothes if desired. This is a wonderful way to get started taking charge of your health. Obviously the climate and environment of your work site plays a big part in the viability of this suggestion.
  • Use the stairs instead of the elevator, whenever possible.

Time to take charge of your life and begin an exercise program.

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