The Journey Begins

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Good company in a journey makes the way seem shorter. — Izaak Walton

8 Ways to Stay Healthy and Fit

1. Maintain a Healthy Weight

Keeping your weight in check is often easier said than done, but a few simple tips can help. First off, if you’re overweight, focus initially on not gaining any more weight. This by itself can improve your health. Then, when you’re ready, try to take off some extra pounds for an even greater health boost. To see where you fall on the weight range

Tips

• Integrate physical activity and movement into your life.
• Eat a diet rich in fruits, vegetables and whole grains.
• Choose smaller portions and eat more slowly.

For Parents and Grandparents

• Limit children’s TV and computer time.
• Encourage healthy snacking on fruits and vegetables.
• Encourage activity during free time.

2. Exercise Regularly

Few things are as good for you as regular physical activity. While it can be hard to find the time, it’s important to fit in at least 30 minutes of activity every day. More is even better, but any amount is better than none.

Tips

• Choose activities you enjoy. Many things count as exercise, including walking, gardening and dancing.
• Make exercise a habit by setting aside the same time for it each day. Try going to the gym at lunchtime or taking a walk regularly after dinner.
• Stay motivated by exercising with someone.
• Exercising outdoors is better than indoors and it also helps you refresh and take some good air.

For Parents and Grandparents

• Play active games with your kids regularly and go on family walks and bike rides when the weather allows.
• Encourage children to play outside (when it’s safe) and to take part in organized activities, including soccer, gymnastics and dancing.
• Walk with your kids to school in the morning. It’s great exercise for everyone.

3. Don’t Smoke

You’ve heard it before: If you smoke, quitting is absolutely the best thing you can do for your health. Yes, it’s hard, but it’s also far from impossible. More than 1,000 Americans stop for good every day.

Tips

• Keep trying! It often takes six or seven tries before you quit for good.
• Talk to a health-care provider for help.
• Join a quit-smoking program. Your workplace or health plan may offer one.

For Parents and Grandparents

• Try to quit as soon as possible. If you smoke, your children will be more likely to smoke.
• Don’t smoke in the house or car. If kids breathe in your smoke, they may have a higher risk of breathing problems and lung cancer.
• When appropriate, talk to your kids about the dangers of smoking and chewing tobacco. A health-care professional or school counselor can help.

4. Eat a Healthy Diet

When you’re cooking your yourself, you can fully control the ingredients you use. This will help you make sure you are getting the nutrients your body needs. Eating well can help control your weight, and it can also give you the energy you need to exercise regularly.^[7]

• Try to eat a diet that includes several servings a day of fresh fruits and vegetables. These are packed with vitamins and fiber.
• Eat lean meats and fish. These will provide you with protein and also gives your body healthy fats.
• Make your plate colorful. The more color on your plate, the more fruits and vegetables you are likely eating. Try for leafy greens, like kale, and vibrant orange tones, like those in sweet potatoes and carrots.

Despite confusing news reports, the basics of healthy eating are actually quite straightforward. You should focus on fruits, vegetables and whole grains and keep red meat to a minimum. It’s also important to cut back on bad fats (saturated and trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more often. Taking a multivitamin with folate every day is a great nutrition insurance policy.

Tips

• Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat vegetables as a snack.
• Choose chicken, fish or beans instead of red meat.
• Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined counterparts.
• Choose dishes made with olive or canola oil, which are high in healthy fats.
• Cut back on fast food and store-bought snacks (like cookies), which are high in bad fats.
• Buy a 100 percent RDA multivitamin that contains folate.

5.Get the right nutrients

When you’re cooking your yourself, you can fully control the ingredients you use. This will help you make sure you are getting the nutrients your body needs. Eating well can help control your weight, and it can also give you the energy you need to exercise regularly.

• Try to eat a diet that includes several servings a day of fresh fruits and vegetables. These are packed with vitamins and fiber.
• Eat lean meats and fish. These will provide you with protein and also gives your body healthy fats.
• Make your plate colorful. The more color on your plate, the more fruits and vegetables you are likely eating. Try for leafy greens, like kale, and vibrant orange tones, like those in sweet potatoes and carrots.

6. Talk to your doctor

You can plan a general, healthy diet for yourself. But if you have any special concerns about your weight or overall health, it’s a great idea to consult your doctor. She can help you figure out the foods that will help you meet your fitness goals, whether it is maintaining your current fitness levels or losing weight.

• Your doctor can also help you figure out which foods to avoid. For example, if you suffer from high blood pressure, your doctor will likely recommend a reduced sodium diet.
• Ask your doctor before taking any weight loss supplements. While diet pills can be effective when used safely, it’s best to check with your doctor about whether or not they are right for you.
• Ask your doctor for a referral to a registered dietitian. They can help you review your diet and plan meals to lose weight or maintain an already healthy lifestyle.

7. Having a healthy mindset:Build a positive body image

Mental health is an important part of feeling fit and beautifully healthy. It can be hard to have a positive body image when we are inundated with pictures of very thin actresses and models. But there are ways you can learn to feel good about yourself, no matter your shape. A positive body image will help you stay motivated to eat healthy and work out. ^[11]

• Find something you like about your looks and make that your focus. For example, if you have been running a lot lately, compliment yourself on how strong your legs are looking.
• Avoid negativity. Try not to criticize yourself. It’s fine to want to make changes, but try to give yourself encouragement, rather than tearing yourself down. For example, instead of feeling bad about eating a bag of cookies, say to yourself, “I guess now I have extra motivation to do 20 extra sit-ups tomorrow!”

8. Focus on how you feel

Body image is all about how you feel about how you look. So try to focus on positive feelings. Focus on the good things your body does for you, like give you the energy to play with your dog. When you feel healthy, you will also feel more fit and beautiful.^[12]

• Don’t worry about the numbers on the scale. Instead, focus on how strong you feel and how your clothes fit. Base your personal fitness assessment on your energy levels and overall health, not on your weight.