Taking the first steps toward better health
Issue date: 10/26/08 Section: FYI
(ARA) - Taking the first step toward a healthier lifestyle can seem overwhelming. The American Medical Association (AMA) suggests that one way to start might be with small changes that can lead to big health benefits.
"Improving eating habits, increasing exercise and reducing or eliminating unhealthy behaviors can seem like daunting tasks if you try to tackle everything at once," says Dr. J. James Rohack, president-elect of the AMA. "By incorporating small changes into your daily life, the process of getting healthier can be more manageable."
Every little step counts when you are trying to live a healthier life. Here are some easy tips to do right now to begin living a healthier lifestyle.
TO IMPROVE EATING HABITS:
1. Order your sandwich on whole wheat bread instead of white bread, and opt for low fat meats, cheeses and sauces.
2. Drink water or unsweetened iced tea instead of high sugar sodas.
3. Feed your sweet tooth with naturally sweet fruit instead of candy bars or cookies.
4. Pack lunch at home at least one day a week instead of ordering out.
TO INCREASE PHYSICAL ACTIVITY:
1. Take a walk during your lunch break.
2. Park at the far end of the parking lot, and use the stairs instead of the elevator.
3. Get off the bus a stop or two farther than usual and walk the rest of the way.
4. Stand up while talking on the phone.
5. Take a 15-minute break in the afternoon to walk around and stretch.
TO REDUCE OR ELIMNATE UNHEALTHY BEHAVIORS LIKE EXCESSIVE DRINKING OR SMOKING:
1. Ask your physician for help quitting smoking. No amount of smoking is safe and medications are available to help smokers quit for good.
2. Get rid of all cigarettes and ashtrays in the home and car and ask family, friends and co-workers for support.
3. Pay attention to how much you are drinking and sip slowly. The Dietary Guidelines for Americans defines moderation as just one drink per day for women and two for men.
"Improving eating habits, increasing exercise and reducing or eliminating unhealthy behaviors can seem like daunting tasks if you try to tackle everything at once," says Dr. J. James Rohack, president-elect of the AMA. "By incorporating small changes into your daily life, the process of getting healthier can be more manageable."
Every little step counts when you are trying to live a healthier life. Here are some easy tips to do right now to begin living a healthier lifestyle.
TO IMPROVE EATING HABITS:
1. Order your sandwich on whole wheat bread instead of white bread, and opt for low fat meats, cheeses and sauces.
2. Drink water or unsweetened iced tea instead of high sugar sodas.
3. Feed your sweet tooth with naturally sweet fruit instead of candy bars or cookies.
4. Pack lunch at home at least one day a week instead of ordering out.
TO INCREASE PHYSICAL ACTIVITY:
1. Take a walk during your lunch break.
2. Park at the far end of the parking lot, and use the stairs instead of the elevator.
3. Get off the bus a stop or two farther than usual and walk the rest of the way.
4. Stand up while talking on the phone.
5. Take a 15-minute break in the afternoon to walk around and stretch.
TO REDUCE OR ELIMNATE UNHEALTHY BEHAVIORS LIKE EXCESSIVE DRINKING OR SMOKING:
1. Ask your physician for help quitting smoking. No amount of smoking is safe and medications are available to help smokers quit for good.
2. Get rid of all cigarettes and ashtrays in the home and car and ask family, friends and co-workers for support.
3. Pay attention to how much you are drinking and sip slowly. The Dietary Guidelines for Americans defines moderation as just one drink per day for women and two for men.
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