Young at Heart: Your checklist for better health

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.

 

 

 

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About jwatrel

I am a free-lance writer and Blogger. I am the author of the book "Firehouse 101" (IUniverse.com 2005) part of trilogy of books centered in New York City. My next book "Love Triangles" is finished being edited and should be ready for release in the Fall. My latest book, "Dinner at Midnight", a thriller is on its last chapter. My long awaited book explains the loss of the 2004 Yankee game to Boston. I work as a Consultant, Adjunct College Professor, Volunteer Fireman and Ambulance member and Blogger. I have a blog site for caregivers called 'bergencountycaregiver', a step by step survival guide to all you wonderful folks taking care of your loved ones, a walking project to walk every block, both sides, of the island of Manhattan "MywalkinManhattan" and discuss what I see and find on the streets of New York and three sites to accompany it. One is an arts site called "Visiting a Museum", where I showcase small museums, historical sites and parks that are off the beaten track both in Manhattan and outside the city to cross reference with "MywalkinManhattan" blog site. Another is "DiningonaShoeStringNYC", featuring small restaurants I have found on my travels in this project, that offer wonderful meals for $10.00 and under. So be on the lookout for updates on all three sites and enjoy 'MywalkinManhattan'. The third is my latest site, "LittleShoponMainStreet", which showcases all the unique and independent shops that I have found on my travels throughout and around Manhattan. I have started two new blog sites for the fire department, one "EngineOneHasbrouck HeightsFireDepartmentnj" for the Hasbrouck Heights Fire Department to discuss what our Engine Company is doing and the other is "BergenCountyFireman'sHomeAssociation" for the Bergen County Fireman's Association, which fire fighters from Bergen County, NJ, go to the Fireman's Home in Boonton, NJ to bring entertainment and cheer to our fellow brother fire fighters quarterly.
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1 Response to Young at Heart: Your checklist for better health

  1. jwatrel says:

    Please call or email the above numbers for more information.

    Liked by 1 person

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