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Exercise and Health

Did you know: Twice as many adults in the U.S. are physically inactive than smoke cigarettes. Approximately 35% of coronary artery disease deaths are due to physical inactivity. $117 billion in health care costs are associated with inadequate physical activity. So how much exercise am I supposed to do ??? 150 minutes of moderate intensity physical activity a week PLUS 2 days of strength training are needed to maintain health and reduce the risk of chronic disease.  150-200 minutes per week of moderated physical activity is needed to prevent weight gain. 225-420 minutes per week are needed for long term weight control. Health Benefits of physical activity on Obesity: Weight loss / maintenance  Improves body composition and prevents muscle loss during weight loss Health Benefits of Regular Exercise: Arthritis: increases strength, range of motion, physical function, decreases disability, pain and stiffness Decreases blood pressure Exercise may be as e...
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Easy Healthy Eating Tips

Eating a balanced and nutritious diet is crucial for maintaining good health. Here are some healthy eating tips to keep in mind: 1. Fill half your plate with fruits and vegetables: These are rich in essential vitamins, minerals, and fiber. Aim for a variety of colors to ensure you're getting a broad range of nutrients. 2. Choose whole grains: Opt for whole grain bread, pasta, rice, and cereals instead of their refined counterparts. Whole grains are packed with fiber and provide sustained energy. 3. Include lean protein: Incorporate lean sources of protein, such as poultry, fish, beans, tofu, and low-fat dairy products. Protein is important for muscle repair and growth. 4. Limit added sugars: Minimize your intake of sugary beverages, snacks, and desserts. Instead, satisfy your sweet tooth with naturally sweet fruits. 5. Watch portion sizes: Pay attention to the serving sizes recommended for different food groups. Using smaller plates can help control portions and prevent overeating....
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6 Small Steps to Improve Your Health in a BIG Way

You want to be healthier, right? But try as you might, it always seems like something's standing in your way. Time and money are two of the largest obstacles, and you may think it's impossible to improve your health without a significant time or financial investment. The good news is, however, that's not true. Even the smallest changes can have a big impact on your health, and you can start improving your wellness today with these six simple steps. 1. Take a stand while so many others are having a seat. Did you know the average person sits about 13 hours a day? Whether eating, working, driving or relaxing, that's a lot of sitting. Stand up for your health by resolving to get up at least once an hour. Walk to the bathroom, the water fountain or to ask your question in person instead of via email - you'll be healthier for it. 2. Run in place....any place . Effective exercise can happen without the gym membership. Blue Cross and Blue Shield surprised customers at...
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