Small Lifestyle Changes Can Improve Overall Health

Walking, biking, and swimming are good traditional exercises, but gardening, mowing, and going up and down stairs also are effective ways to increase daily physical activity. The important thing is to find an enjoyable activity that can be done daily. Children need a minimum of 60 minutes of physical activity each day. Teenagers and adults should have 30 to 45 minutes of physical activity for cardiovascular health, 60 to 90 minutes daily to lose weight and 60 minutes to maintain their weight. Older adults should be active for 30 to 45 minutes daily, and should check with their doctor to be certain they are healthy enough for the activities they enjoy. Dietary choices have a huge effect on general health and can help ward off obesity and medical problems. Portion size and food choice are two factors that when changed properly can drastically improve the healthfulness of a diet. Ninety-five percent of all diets fail because the methods used are unrealistic. Dietary changes should be viewed as a lifestyle change rather than a simple change in diet. Sometimes reducing portion size may be all that is needed to lose weight, but the nutritional quality of the diet should be evaluated as well. Studies have shown that most Nebraskans don’t get enough vegetables or dairy products in their diet. A healthful diet should be well balanced with all the food groups represented and meet nutritional needs without an excessive amount of calories. Eating habits also have an effect on health. Studies have shown people who skip breakfast regularly often struggle with their weight. Try to eat three meals a day and take a critical look at the nutritional quality of snacks consumed between meals. Failure to implement dietary changes and exercise into daily activities often is the result of a lack of long-term focus. Often it is best to choose a small realistic goal, write it down and keep coming back to it. It’s difficult to diet alone so use the buddy system. Having someone to report to and work with helps keep the goal in mind. Spring is a great time of year to get healthy and stay healthy, so get outside and enjoy it. SOURCE: Wanda Koszewski, Ph.D., Nutrition Specialist Ann Fenton University of Nebraska Extension Pierce County