Young at Heart: Your checklist for better health
Adding healthy habits to your daily routine can help keep you active and strong as you age. To stay young at heart, use the checklist below to create new practices that may help you look and feel good in the years to come. It’s never too late to improve your health!
*Jump start your day with breakfast. Try a high-fiber cereal topped with berries.
*Select nutrient-dense foods. Choose colorful fruits and vegetables, fat-free milk and cheese, whole grains, seafood, lean meats, poultry, eggs, beans, nuts and seeds.
*Get a least 150 minutes of aerobic exercise a week. Walk briskly, bike, swim, hike, play tennis, chase your grand kids, do water aerobics, dance.
*Split bulk items or fresh produce with friends if you are on a fixed-income.
*Drink fluids throughout the day even though you may feel less thirsty as you age.
*Share an entree to control portion sizes or save half of your meal for tomorrow.
*Strengthen your muscles twice a week to ward off frailty and muscle loss. Climb stairs, mow the grass, rake leaves, dig a garden, lift weights, use an exercise band.
*Check with a health care provider or dentist if you have trouble chewing, lose your appetite or find that your favorite foods don’t taste good anymore.
*Avoid sitting for long periods in front of the TV or computer. Stand up and move around.
*Improve balance and flexibility three times a week. Try yoga or stretching exercises to help you reduce stress, stiffness and the risk of a fall or injury.
*Limit drinks and foods with fats and added sugars. Drink fat-free milk instead of sodas. Avoid foods with butter, shortening and other solid fats.
*Put down the salt shaker. Cut salt to 2/3 teaspoon a day.
*Be good to yourself. Get enough sleep. Lift your spirits by enjoying friends and family.
For more materials on healthy habits, call the weight-control information network at 1-877-946-4627 or visit http:/www.win.niddk.nih.gov.
Disclaimer: This information was taken from the pamphlet from the National Institute of Diabetes and Digestive and Kidney Diseases. Please call the above number or email them for more information.