HealthyLife Articles

Tag: routine

  • Move Your Way

    Fitness

    Man wearing apron and cleaning gloves, using a broom stick as a guitar.

    The key to moving more is finding and doing activities you really enjoy. Dancing, walking, gardening…if it moves you and makes you happy, it works! When you do move, work toward 20 minutes a day of moderate to vigorous levels of movement. Regular physical activity helps with weight management and improving cardiovascular health. Add some weighted hand gloves for increased resistance and to build muscle while you move.

    Be More Earth-Friendly

    Want to help the earth while exercising? Plogging – or picking up trash while you jog or walk – is one way you can do your part to keep your community, and the environment, clean.

    Page from HealthyLife Weigh book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • The Keys To Physical Well-Being Are Healthy Habits

    Personal Safety

    Couple eating watermelon.

    *  Eat nutritious foods.

    *  Get to and maintain a healthy weight.

    *  Be physically active.

    *  Get enough sleep and rest.

    *  See that you and all family members age 6 months and older get an annual flu vaccine. It is the single best way to prevent getting seasonal flu.

    Dos

    *  Balance work and play.

    *  Wash your hands often with soap and water or hand sanitizer containing 60% alcohol.

    *  Avoid secondhand smoke.

    Don’ts

    *  Don’t be a workaholic.

    *  Don’t be around people who have the flu.

    *  Don’t use tobacco in any form.

    A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Get Enough Sleep 2

    Healthylife® QuitWell™

    Part 5

    Women sleeping.

    Not getting enough sleep can affect nearly every aspect of your day:

    *  Less energy and desire to work on your goals

    *  Feeling down, anxious, or other negative feelings

    *  Decreased creativity, making it harder to solve problems or imagine doing things differently

    *  Increased cravings for tobacco/nicotine to stay alert

    *  More unstable blood sugar levels, leading to less healthy eating and stronger cravings for nicotine

    Tips for Improving Sleep

    *  Get to bed a little earlier than normal when quitting. This may help cut out an evening cigarette and can help your body recover.

    *  Create a comfortable place to sleep. Make sure your bed, pillows, and bedding are comfortable.

    *  Maintain a slightly cooler temperature in the bedroom.

    *  Avoid looking at a screen (TV, laptop, smartphone, tablet, etc.) 30 minutes before bed.

    *  Create a bedtime and waketime routine.

    *  Reserve the bed for sleep and sex. Avoid doing other activities in bed, like work or having a tough discussion.

    *  Have a small snack before bed if you are hungry.

    * Avoid foods high in sugar or refined carbohydrates just before bed. The rise in blood sugar can provide a burst of energy that keeps you alert and makes it difficult to fall asleep.

    *  Avoid foods that are likely to cause acid reflux (heartburn), gas, cramping, or indigestion if you are prone to these problems. Fatty or spicy foods, beans, garlic, peanuts, and dairy cause discomfort for some people.

    What action can you take tonight to improve your sleep?

    © American Institute for Preventive Medicine

  • Burn Calories Without Trying

    BE FIT

    Image of women holding up tablet with calorie tracking.

    When you’re not exercising, you can still burn extra calories! Use little ways to get more fit every day.

    Don’t make things convenient.

    Take the stairs instead of the elevator. Park farther away from your destination and walk. Use your bike instead of a car for quick grocery store runs. Put your favorite snack foods in the basement, rather than on the main floor near the TV.

    Get up.

    Take a short break every hour if you sit at a desk. Get up, move your arms and legs or even do a few jumping jacks. Use a hands-free headset so you can get up and walk or lift weights while you’re on the phone. Have a meeting? See if you can stand during part of it or even have a walking meeting.

    Sneaky exercises.

    Do some isometric exercises if you sit a lot. Try squeezing your glute muscles and knees together for eight counts, holding for five seconds then release. Do this every couple of hours.

    Move whenever you can. Walk in place instead of standing still.

    © American Institute for Preventive Medicine

  • 8 Healthy Sleep Habits

    Sleep Well

    Bed with blue bedding.

    1. Go to bed and wake up at the same time every day, even on weekends.

    2. Do aerobic exercise at least 3 to 4 times a week.

    3. Avoid caffeine at least 6 hours before bedtime.

    4. Dim the lights 1 hour before bedtime. Get bright light exposure early in the day.

    5. Use your bed for 2 things−sleep and intimacy.

    6. At least 30 minutes before bedtime, turn off electronics (TV, cell phone, laptop, etc.). The type of light that emits from these devices makes it hard for you to fall asleep.

    7. Keep your bedroom comfortable, quiet, and dark. Turn the clock face away from you.

    8. Follow the same bedtime routine every night.

    Take Action: Get Enough Sleep

    The National Sleep Foundation advises:

    © American Institute for Preventive Medicine

  • Daily Habits For A Restful Sleep

    SELF-CARE CORNER

    Clock sitting on night stand.

    Your habits during the day have a significant influence on how well you sleep. From the moment you open your eyes in the morning, the choices you make determine whether your body will be ready to rest at bedtime.

    Creating a sleep-minded daily routine will set the stage for a good night’s rest. If you’re struggling to fall asleep or stay asleep, it’s time to reset your daily rhythm so you wake up refreshed and ready to go.

    Get up at the same time each day

    A consistent sleep schedule lets your body know when to be alert and when to settle down for bed. Getting up at the same time each day is essential to establish a sleep rhythm.

    Think of getting up in the morning as step one of your sleep schedule. If step one is consistent, then all the other steps can fall into place. If you’re tired, it’s better to go to bed early than sleep in late.

    Spend time outside

    Natural light is a signal to the body that it’s time to be awake and alert. Being outdoors stimulates hormones related to your circadian rhythm. These hormones help determine how energetic you feel during the day and how well you sleep at night.

    Exposure to early morning sunlight is ideal for regulating your sleep/wake pattern. If you are unable to get outside, use bright lights early in the day to simulate sunlight.

    Exercise in the morning

    Being physically active first thing in the morning can give you a boost of energy. The more active and energetic you feel during the day, the more likely you will wind down at night.

    If exercising first thing isn’t possible, make sure to get your exercise in as early in the day as you can. Avoid exercising within a few hours of bedtime as it may make you too energized to fall asleep.

    Eat consistent meals

    The timing of your meals is an important part of your sleep cycle. When you eat, you are communicating the time of day to your body. Consistent meals also provide energy so you can be alert and productive during your waking hours.

    Avoid skipping meals or snacking late at night. Eating or drinking close to bedtime sends the wrong signal. At night, you want your energy levels to drop and your body to focus on repair and rest.

    Source: National Heart, Lung, and Blood Institute

    © American Institute for Preventive Medicine

  • Insomnia 3

    SleepWell® Program

    Week 1

    Image of male in bed awake.

    Insomnia includes problems falling asleep, staying asleep, or waking up too early. It is normal to have a bad night of sleep every now and then. Occasional poor sleep becomes insomnia when this pattern continues for several weeks AND fatigue or feeling drowsy during the day occurs due to lack of sleep.

    There are many causes of insomnia. Too much caffeine, travel, taking care of an ill loved one, or stress can affect your sleep. Quite often, insomnia is a result of conditioning your body to be awake in bed, even if you feel tired or know you need sleep. Having trouble sleeping over several nights may lead to worrying about being able to fall asleep or expecting to lie awake for hours.

    Whether your sleep issues are transient (come and go) or chronic (occur all the time), this guide can help to improve your ability to fall asleep and stay asleep.

    Sleep Problems & Health Conditions

    If you have trouble sleeping or have daytime sleepiness for longer than three weeks, consult your doctor.

    Any condition, illness, injury, or surgery that interrupts sleep due to pain, discomfort, or waking to urinate can cause sleep problems. Health conditions that affect sleep include: arthritis, asthma, COPD, fibromyalgia, narcolepsy, and thyroid disorders. Sleep problems are also linked to many mental illnesses. These include anxiety, depression, bipolar disorder, PTSD, and substance abuse. Over-the-counter medicines, such as decongestants and diet pills can affect sleep, too.

    Sleep Apnea Signs:

    *  Loud snorting sounds while sleeping on the back

    *  Repeated periods when breathing stops for 10 or more seconds during sleep

    *  Waking up many times during the night and excessive daytime sleepiness

    *  Exhaustion and having a hard time concentrating during the day

    Periodic Limb Movements in Sleep (PLMS) and Restless Leg Syndrome Signs:

    *  Creeping, crawling, pulling and/or painful feelings in one or both legs

    *  Jerking or bending leg movements that you can’t control during sleep

    © American Institute for Preventive Medicine

  • Exercise To Lower Blood Sugar

    BE FIT

    Gym shoes, dumb bells, headphones, glucose meter.

    If you have diabetes, physical activity is a great way to keep blood sugar in check. Being active makes your body more sensitive to insulin, which helps lower blood sugar to healthy levels.

    Aim for at least 150 minutes of moderate-intensity physical activity per week. Moderate intensity means your heart rate should be elevated, but you should be able to speak normally. Consider adding strength training a few times a week to help your muscles use insulin.

    Here are more tips:

    *  Check with your doctor for exercises that are best for you.

    *  Check your blood sugar before exercising, especially if you take insulin.

    *  Recheck your blood sugar once you finish exercising.

    *  Drink plenty of water before, during, and after exercise.

    *  Have a snack on hand in case your blood sugar gets low.

    *  Wear good-fitting shoes and socks.

    *  Monitor your feet for sores.

    *  Aim for at least 20 minutes of exercise each day.

    © American Institute for Preventive Medicine

  • Insomnia 4

    Sleep Well

    Image of woman in bed awake at 2:40am.

    Do You Have Insomnia?

    Answer these questions:

    1. Do you have trouble falling asleep?

    2. Do you have problems staying asleep?

    3. Do you wake up too early and can’t get back to sleep?

    4. Do any of these problems last at least 3 weeks?

    If you answered yes to number 4, answer these questions about problems that occur when you are awake:

    5. Do you feel like you do not get enough refreshing sleep?

    6. Do you yawn and feel tired?

    7. Do you lack energy or have fatigue?

    8. Do you have a hard time concentrating?

    9. Do you feel depressed and/or cranky?

    If you answered yes to question number 4 and yes to any question from number 5 through 9, you could have insomnia.

    Why You Need Sleep

    Getting enough sleep and good quality sleep helps you maintain good health and function your best during the day. You need sleep to:

    *  Have energy.

    *  Think clearly.

    *  React quickly.

    *  Be productive.

    *  Learn and remember things.

    *  Help your immune system fight infections.

    According to the National Sleep Foundation, about 50% of adults in the U.S. have problems with sleep at least a few nights a week. And recent studies find that the average person gets less than 6 hours of sleep per night. (On average, adults need at least 7 to 8 hours of sleep each night.)

    A lack of sleep or getting poor quality sleep can lead to a wide range of health problems.

    Health Problems from a Lack of Sleep

    *  Anxiety, depression, and alcohol abuse.

    *  Obesity.

    *  Heart disease.

    *  High blood pressure.

    *  Diabetes.

    *  Stroke.

    *  Gum disease.

    *  Accidents and an increased risk for injury and death. About 20% of all serious car crashes are linked to driver sleepiness. Also, workers with severe insomnia make 2½ times more serious work errors than persons who get proper sleep.

    Getting enough, quality sleep is as vital to good heath and long life as are healthy eating and regular exercise.

    Do’s & Don’ts for Insomnia

    Do’s

    *  Do regular exercise daily. Physical activity releases muscle tension, relieves anger, and improves mood.

    *  Do mild exercises four or more hours before bedtime.

    *  Do relaxation exercises as needed throughout the day and before you go to bed.

    *  Follow a regular daily schedule for meals and snacks.

    *  Choose larger meals at breakfast and lunch than at dinner. At each meal, have complex carbohydrate foods, such as whole-grain breads and cereals, fruits and vegetables.

    *  Limit caffeine to 300 milligrams (mgs.) a day. More than 500 to 600 mgs. a day may cause you to be anxious, nervous, and makes it harder to sleep well.

    *  Cut down on caffeine gradually. Daily usage of caffeine can result in physical dependence. If caffeine is stopped abruptly, withdrawal symptoms can occur. These include headache, feeling down, having a hard time concentrating, and fatigue.

    Don’ts

    *  Don’t do vigorous exercise within six hours of going to bed.

    *  Don’t have large meals near bedtime. These may keep you awake, especially if you have heartburn or a similar problem.

    *  Don’t have caffeine for 6 hours before bedtime.

    HealthyLife SleepWell by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Getting Fit In Less Time

    BE FIT

    Women on treadmill looking at watch.

    Have you heard of interval training for exercise? You may have assumed this type of exercise is only for athletes. However, people of almost all fitness levels can use it.

    Interval training means you add short bursts of more intense activities into your regular exercise routine. How fast and how long you do your intervals is completely up to you. This can be as simple as 10 seconds of running and then 4 minutes of walking. If that’s not possible, alternate brisk walking with slower walking.

    Intervals don’t have to be more than a few seconds. One of the biggest advantages is that you don’t need any special equipment to get started!

    Why should I do it?

    The American College of Sports Medicine (ACSM) says interval training has several benefits, including:

    *  Burn more calories: Even if you can only do short intervals, you’re still burning more calories than if you hadn’t done the intervals at all.

    *  Most of your time: Many people can’t find time for longer workouts. Instead, use the time you have to work harder with intervals.

    *  Boost mood: Exercise releases endorphins. These are feel-good chemicals in the brain. More vigorous exercise may release more endorphins than only doing light exercise.

    *  Fight boredom: Doing the same exercises all the time can lead to boredom. But, mixing it up with intervals can help keep you interested.

    *  More aerobic fitness: Higher intensity will improve your cardio fitness. With time and practice, you’ll be able to exercise harder and longer.

    For beginners

    *  Choose a distance if you don’t want to count or use a stopwatch. For instance, jog or walk briskly to the next tree or driveway.

    *  If using equipment like an elliptical machine or bike, alternate faster bouts of that exercise with your usual pace.

    Interval training can be done at your fitness level. But, don’t be too aggressive at first because you could get an injury. While you want to get your heart pumping, you don’t want to make it so hard that you can’t stick with it.

    Studies suggest that interval training can be safe and helpful to most people. Ask your doctor before starting a new exercise plan to be sure it’s right for you.

    Source: American College of Sports Medicine

    © American Institute for Preventive Medicine