How to Change for Better Health
Unless you have incredible will power, making small changes in your life is the easiest way to better health. This means taking the stairs if you are out of shape, rather than running five miles a day. The U.S. Department of Health and Human Services has even started the Small Step website to get people moving in the right direction toward better health, without overwhelming them with massive life changes. The site recommends eating healthy food, getting exercise and not smoking. The American Diabetes Association adds to that people should get more sleep.
Instructions
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Add more fruits and vegetables to your diet. According to the Harvard School of Public Health, people should be eating five to 13 servings of fruits and vegetables per day, or nine for a person on a 2,000 calorie a day diet. This means breakfast, lunch and dinner should include an apple, salad, a cup of broccoli or a large handful of baby carrots. Potatoes are considered a starch and shouldn't be counted. Avoid white flour, fatty meats and processed foods. Instead of a ham and cheese on white with chips, opt for a turkey with tomato and lettuce on wheat and an apple; still a filling meal but a step in the right direction. Drink water as often as possible during the day. Water fills you up and will help you eat less.
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Exercise most days of the week for 30 minutes. The Centers for Disease Control and Prevention recommend two and half hours of moderately intense activity per week, like fast walking or only an hour and 15 minutes of more intense jogging or running. Weight or resistance training should be done twice a week. Besides getting to the gym, though, or going for a jog, you can increase your physical fitness by doing squats and lunges while you watch television, by always taking the stairs rather than the elevator and by parking the car in the back of the lot at the grocery store. It is recommended that you walk 10,000 steps per day, according to Web MD, so you can try wearing a pedometer and challenge yourself to do so. If you can't get to 10,000 right away, start with 2,000 and try to increase by 1,000 or 2,000 steps per week.
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The American Diabetes Association (ADA) and Web MD warn that not getting enough sleep can lead to high blood pressure, depression and lack of productivity. Also, not sleeping enough lead to a cycle of laziness. If you are tired you won't want to go for a power walk or cook a healthy dinner. The A.D.A. suggests that you start by setting your bed time a minute, five minutes or 10 minutes earlier than usual. Because this should be easy to manage, you can add another minute or two the next night until you are getting enough sleep to power you through the day.
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Tips & Warnings
Making a food diary will keep you accountable for what you eat.
References
Resources
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