You don't have to run 20 miles a day for almost 4 weeks to be healthy. Being fit and healthy is really a matter of being disciplines about just a few things. Here's a brief start on the subject...
Heath Tips from the Paul H. Broyhill Wellness Center
- Research shows fruit-eaters have a lower risk for heart disease; load up on a variety for heart-protecting nutrients, such as anthocyanins (in berries), carotenes (in mango), and vitamin C (in citrus).
Heart smart: Aim for three different types of fruits daily.
- To be healthy, you need to set boundaries -- and set limits on work hours. You should not be working so hard that you're neglecting the things that keep you healthy.
- Try some light jogging or walking before you stretch, or stretch after you run. Stretching ‘cold’ muscles can cause more harm than good.
- Find a race or some other event as a motivator. It’s hard to keep on an exercise program if you don’t have a significant goal in sight.
- How can I follow a healthy eating plan? These tips may help you stay on track with your plan to eat better:
- Have low-fat, low-sugar snacks on hand.Whether you are at home, at work, or on the go, healthy snacks may help to combat hunger and prevent overeating.
- Select a mix of colorful vegetables each day.Choose dark leafy greens, such as spinach, kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes.
- Eat breakfast every day.People who eat breakfast are less likely to overeat later in the day.
- Choose whole grains more often. Try whole-grain breads and pastas, oatmeal, brown rice, or bulgur.
- Choose fresh fruit more often than fruit juice.Fruit juice has little or no fiber, the calories may be high, and many juices have added sugar.
- Use fats and oils sparingly.Olive, canola, and peanut oils; avocados; nuts and seeds; olives; and fish provide heart-healthy fat as well as vitamins and minerals.
- Trying to lose weight? Try keeping a food journal and record what you eat and when you eat. Use My Fitness Pal or even just a notebook to keep track of your calories and exercise. Along with your food record, you can plan your menus for the week, so you shop once with a plan in mind. This will keep you from shopping while hungry.