Getting Started- Living Healthy
Living healthy is a way of life, not a “quick fix” that can be bought at a local supplement store. There are many advertisements that lead you to believe their product will help you take-off weight and keep it off. If it were that easy wouldn’t we all be at our desired weight? When thinking of diets, individuals usually have an end goal in mind, such as hitting a goal weight; but when this goal is reached the diet usually ends. After the diet is over, we tend to return to eating the same way we did before and the weight gets put back on. This is one of the differences between being on a diet and healthy living. When an individual is focused on living healthy it is not all about weight loss, it is about maintaining a healthy lifestyle; weight loss is a product of changing your diet and increasing exercise.
The moto that I have adopted towards my diet is, “moderation, variety, and balance.” Cutting out the foods that we love, makes them even more desirable. So, instead of cutting them out, eat them in moderation. We get the same great food, just not as much of it. Variety is also important when planning your diet. Getting a variety of different fruits and vegetables ensures that the body has the vitamins and minerals that it needs to perform at its highest level. Last but not least, is balancing your plate with all of the food groups; fruits, vegetables, whole grains, protein, and dairy. MyPlate.gov is a great resource to identify different alternatives for each food group and to identify serving sizes. Eating healthy and exercise go hand in hand when talking about living a healthy lifestyle.
Exercise seems like a big leap if it is not already part of our routine. When starting out, doing anything is better than doing nothing. Taking a short walk or taking the stairs instead of the elevator are two great options to get started out. The CDC recommends 150 minutes of moderate-intensity aerobic activity a week, for adults. This is just a little over 20 minutes a day, seven days a week. They also recommend strength training activities on two of those days for optimal benefits. While this is ideal, it may not be everyone’s starting point.
Making these changes may seem intimidating, especially if there is no end in sight, but these changes can start out small. It may be as simple as watching portion sizes and taking the stairs when you can. Make it something that is easy to fit into your daily routine or eating habits. The more easily the change fits into your already hectic life, the more likely the healthy habit will be continued. Remember it is not all about weight; it is about being healthy and maintaining that lifestyle.
This week’s blog is from Ashley Duffie. Ashley is the Nutrition/Wellness and Transportation Specialist at AgeSmart Community Resources.