Well, a new year is here. Did you make your resolutions? Are you sticking to them? With baby steps, most goals can be achieved… According to one online source, the most popular resolutions are: lose weight, volunteer to help others, quit smoking, further your education, get a better job, save money, get in shape, eat healthy, manage stress, manage debt, take a trip, recycle, drink less alcohol.
Angel MedFlight agrees these are all great resolutions, but, anything you can do to get healthy is particularly important. As an air ambulance provider, we transfer all too many patients with heart problems and victims of stroke. It’s important to your take care of your heart, to avoid a stroke or heart attack. Some things you can do are to eat healthier. Try to stick with a variety of foods from the major food groups: fruits, vegetables, whole grains, low-fat dairy products, lean protein, nuts and seeds, and healthy fats. Try to avoid the junk food with a lot of sugar and fat. Replace chips with heart healthy nuts and seeds; try to eat more lean protein like fish. Cutting out sugary drinks and soda and drinking more water is essential. Eating more fruits and vegetables of course is a good thing. If you can’t get enough fruits and veggies into your diet, try juicing them. You can pack a lot of vitamin rich vegetables into a nutritious homemade juice. You can pick up a juicer for around $100 these days and there are all kinds of delicious recipes to try.
Another thing you can do is get more exercise. You don’t have to work out with a personal trainer; just small changes can make big improvements. Try taking the stairs every day at work; park a little further away from the store when you go grocery shopping. There are a lot of great strength resistance exercises that you can do at home, without an expensive gym membership or fancy home exercise equipment. Try simply doing some pushups, sit-ups, chin-ups. You can do an internet search on some other great resistance exercises too. At work you can stand for part of your day instead of sitting or go for a stroll at lunch. Walking is a great way to lose unwanted pounds. Grab a work buddy and take a lunchtime walk around the office complex. Take an evening walk or bike ride around your neighborhood when you get home instead of sitting and watching TV.
Try to squeeze in at least some exercise each day. The Department of Health recommends that you get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise per week. But anything is better than nothing, start out small and build up time and intensity slowly. Exercise makes you feel better, relieves stress and combined with a healthy diet helps you shed those unwanted pounds. Take some time to unwind too. Meditation, yoga and breathing techniques are excellent ways to relieve stress. Angel MedFlight wishes you a happy and healthy new year!