• A Sane Approach to Exercise
• Exercise and Weight Control
• Good Eating
• Vitamins, Minerals and Diet Supplements
• What's the Easiest Way to Eat Well?
• For Vegetarians, Serious Athletes, and Heavy Exercisers
• For the Older Adults
• Unhealthy Eating
• In Case this Sounds Complicated

When it comes to exercise, every little bit helps. Your body responds to the demands you make on it. Muscles shrink or grow; joints become stiffer or more flexible; bones become weaker or stronger; heart, lungs and circulation become less or more efficient.

Remember, use it or lose it! Regular exercise will also help reduce fatigue, depression, constipation, and sleep problems.

Working regular exercise into your busy life takes a real commitment. Even the greatest enthusiasm does not last for long. So it is good to make a habit of exercising at the same time of day. Whenever possible, exercise with others.

Running is not a good choice for exercise because up to four of every ten adults who run will have an injury to their legs or feet in a year. In the long run running increases arthritis. Better for most people to walk regularly...it's something you can do for the rest of your life.

Walk without stopping, use a stationary cycle, or do any continuous activity for 20 minutes, 3 times a week to make your heart beat a little faster and to make you breathe a little harder. This activity does not need to be all at once; it can be spread throughout the day.

How you feel is a better guide for walking than a "target heart rate". If you can sing, you are walking too slowly. If you are too short of breath to talk, you are walking too fast.

Slow stretching relaxes muscles and increases flexibility. This is especially true when muscles are warm with increased blood circulation after exercise. Gentle movement lubricates joints and reduces pain. Stretching should be slow and not cause pain.

The following Exercise program involves the use of weights and regular walking. It is easy to do.

* Purchase a set of 2 pound weights you can put around your ankles or carry in your hands. You can add more weight later, if you wish. You generally do not need more than 5 pounds in a weight pack.

* Select a weight that doesn't seem heavy. Strap the weight pack to your wrists, sit as erect as possible in the chair and begin.

* Move weights slowly- take about 6-9 seconds for each weight movement and rest between each for 2-3 seconds.

* Use weights correctly-- don't swing the weights; don't start with too heavy a weight.

* Rest between repetitions (A repetition is a weight movement.) Try to do 8 slow repetitions -- say 1 Mississippi, 2 Miss.., etc.-- and then rest for 1-2 minutes. Skip a day between these work outs because your muscles need a rest.

* Don't forget your abdominal (stomach) muscles. Do 15-30 partial sit-ups with knees bent daily to keep the abdominal muscles in shape. This helps your back!

*Note that these exercises can be used to improve balance, flexibility, and strength.

Record the weight and total repetitions for each limb. to see your progress.

1. Elbow Bend (weight on wrist).

(b) Pretend that you have an apple or a drink in your hand and slowly move your hand to your mouth.

(c) Let your hand return to your side.

(d) After 8 elbow bends, repeat (b) and (c) for the other arm.

2. Knee Straighten (weight on ankles).

(b) Slowly raise your ankle in front of you, as though you were trying to point your foot to the sky. Hold for 30 seconds.

(c) Let your foot return to the floor.

(d) After 8 times do knee straightening for the other leg.

3. Wrist over Head (weight on wrist).

(b) Slowly 'Raise your hand' as though you were in school.

(c) Return your wrist to your chest.

(d) After 8 times of 'raise your hand,' use the other arm.

4. Wrist Over Head to Back (weight on wrist).

(b) Now slowly move your wrist over your head as though you were going to scratch your back between your shoulders.

(c) Return your wrist to your chest.

(d) After 8 times of 'scratching your back', use the other arm.

5. Knee Straighten (weight on ankles).

Do exercise #2 by slowly raising both feet together in front of you. Keep tummy muscles tight.
(Remember: 1 Mississippi, 2 Mississippi, ...)

6. Hand Touch Over Head (weights on wrists).

(b) While your hands are touching over your head, try to move your elbows slowly backwards so that you can't see them.

(c) Return your hands to your side and repeat 8 times.

7. Toe Stands (weight on ankles).

(b) Slowly stand on your tiptoes.

(c) Return to your flat-foot position.

(d) Repeat 8 times.

8. Knee Lifts (weight on ankles).

(b) Slowly lift your knee in front of you as though you were trying to lift your foot over a high step. Hold for 10 seconds and repeat 8 times.

(c) After 8 times, repeat with the other knee.
 
 

9. Heel Lifts (weight on ankles).

(b) Slowly lift your heel behind you as far as you can by bending your knee. Hold for 10 seconds.

(c) After 8 times, repeat with the other heel.

10. Leg and Side 
(weight on ankles).

(b) While keeping your knee straight, slowly move your leg to the side by raising it away from the floor. Do not bend or lean to one side. Keep shoulders over hips.

(c) After 8 times, repeat with the other leg.

11. Leg Backwards (weight on ankles).

(b) Keeping your knee straight, slowly raise it backwards behind you. Hold for 10 seconds.

(c) After 8 times, repeat with the other leg.

When should you be concerned about your weight? If you are a young adult and are more than 25% overweight (160 pounds for a 5'5" female and 190 pounds for a 5'10" male), you have to get serious about losing weight. You should also pay attention if you have gained more than 20 pounds since your twentieth birthday or you now have a lot of fat around your waist.

If you are young and overweight, you are more likely to get into trouble than if you are in your sixties. You should talk to a dietician. The Table shows "pay attention" and "trouble" weights in pounds.

If you you have to "pay attention" you need to be more careful keeping track of your calories. "Trouble" weight means just that...trouble with heart disease, diabetes, arthritis, and a much shorter life.

Many people think that exercise is a good way to control weight. Exercise is not the best way to lose weight, because most people can only exercise for a limited time each week. Watching what you eat is the best way to keep weight where you want it.

This table shows you how many minutes you would have to do certain types of activities to "burn off" the calories from certain foods.

So if you are trying to lose weight, don't expect to "Run It Off".

You gain weight because you eat more calories each day than you need. Keep a diary record of what you eat. After a week select the high calorie food you often eat that you can do without. Then don't eat it.

If you have not lost several pounds, continue tracking what you eat in the diary, and after several more weeks, pick another food to eliminate. Expect to lose only a few pounds a month if you want to really keep weight off. (No more than 10% of your weight in six months).

If you switch to low fat milk instead of whole milk (1 cup a day) you could loose 5 pounds a year. Eliminate toast, jam, and butter in the morning, and you'll lose 16 pounds.

Play it smart with your appetite. Slow your chewing of regular meals and munch on water-filled, high bulk food (like apple slices or a carrot). These foods make you feel full without giving you a lot of calories.

What about "diet pills"?

Persons who use diet pills may have some weight loss early but often find they are overweight again later. Because these pills have risks - some have been taken off the market in the last 10 years - your should talk to a doctor before you take them.

What about special diets?

Balanced low calorie diets (zone, exchange, Nutrisystem, Jennie Craig) are safe and good choices when combined with support groups such as Weight Watchers. A reduced amount of fat (less than 30%) is an important addition to these diets.

Low carbohydrate diets are popular because you lose water-weight fast but they are often difficult to continue (grapefruit, Atkins, Stillman)

A high carbohydrate diet is also difficult to continue (Pritkin)

"Herbal diets" usually contain chromium, ephedra, guarana, and gensing. Ingredients such as ephedra can cause problems when taken in high doses. Don't expect an "herbal diet" to be any better or safer than diet pills.

When food is used in the body, it produces energy for heat, growth, and life. This energy is measured in calories. When an adult is doing absolutely nothing, the requirement for calories is estimated by multiplying ideal weight (in pounds) times 10. A 150 pound adult would need about 1500 calories. About 30% more calories are needed for typical activities.

Try to keep fat at less than 30% each day. (30% fat in a day is about 2 cheeseburgers or two beef frankfurters). To get the needed fat in your diet, try to have "good oils" such as olive, canola, peanut, corn and sunflower, safflower, and soybean oils.

The basic guidelines for a nutritious diet are the same for most healthy adults. Adults should largely eat a plant-based diet. Check the health of your diet on mypyramid.gov

The list below gives a recommended range of servings per day and size of serving. The lowest number is for older, inactive adults.

* Breads, cereals, rice and pasta -- 6-11 servings a day (one serving: a slice of bread, 1/2 cup of pasta)

* Fruits -- 2-4 servings a day (one serving: an apple, 3/4 cup of juice)

* Vegetables -- 3-5 servings a day (one serving: 1/2 cup cooked, 1 cup raw)

* Lean meat, poultry, fish, beans, eggs, and nuts -- 2-3 servings a day
(serving: 1 egg, 6 ounces meat, 1/2 cup beans)

* Milk, cheese, yogurt -- 2-3 servings a day
( serving: 1 cup or 1.5 ounces of cheese)

Your body loses proteins, vitamins, and minerals every day. They have to be replaced. Proteins are the building blocks for your body. Proteins come from lean meat, poultry, fish, eggs, beans, nuts, or peanut butter.Try to keep protein more than 15% of DV.

Calcium needs increase during the teen years for bone growth. Older people should pay particular attention to their need for calcium. Women past menopause and older men may develop a disorder called osteoporosis which thins out the bones and often leads to painful and disabling fractures.

Including foods that are high in calcium in your daily diet is one way to help protect against osteoporosis. These foods include milk, yogurt, cheese and other dairy products, dark green leafy vegetables, canned salmon, and other foods. If you can't drink milk, take Tums or try tofu, sardines, and yogurt for the necessary calcium. The daily recommended calcium intake is 1500 mg; an eight ounce glass of milk contains about 300 mg.

Women under the age of 50 require 50% more iron than do men. High iron foods include green vegetables, raisins, and fortified cereals. Iron supplementation beyond what is contained in a regular diet may be harmful for post menopausal women and men.

Another important part of the diet is fiber which is indigestible plant material. The best way to include fiber in the diet is to eat whole grain breads and cereals and plenty of fruits and vegetables. Adding a few tablespoons of unprocessed bran, which is high in fiber, to cereal and other foods is a good way to add additional fiber.

Your grocery list should include both fresh and processed foods. Buy enough fresh fruits and vegetables to last only a few days. They will lose their freshness and some nutrients if stored too long. Meats will stay fresh in the refrigerator for varying amounts of time. Ground beef, stew beef, poultry, and fish can be kept safely for only 1 or 2 days and should be frozen if kept longer. Roasts, chops, and steaks can be refrigerated 3 to 5 days before you use them.

Here are some other hints:

* Decide which size item is best for you. A large can or package may be cheaper per unit, but it is not a bargain if most of the contents are thrown away. Consider sharing large packages.

* Frozen vegetables purchased in bags are economical because you can use small amounts at a time.

* If an item at the meat or fresh produce counter is too large, ask an employee to repackage it.

* Read the content labels on packaged and canned foods. The item that is present in the largest amount is listed first. The ones that follow are present in decreasing amounts. The amount of calories, protein, carbohydrates, fat, and sodium per serving is also listed.

* Be careful, some canned foods may be high in salt content. "Reduced" cholesterol and sodium foods means that they have 75% less than the regular food - they often do have some cholesterol or salt.

* Always check packages for freshness dates.

Unit pricing is useful because it lets you know which brand or package size costs less. Plain (generic) label or store brands are usually cheaper than name brands, with little difference in flavor or nutritional value.

Some stores feature "natural foods," "health foods," and "organic produce." Such foods are often not better for you, and not necessarily "safer" to eat than those found in regular grocery stores. They are usually more expensive. Federal rules now require "organic" foods to tell you what "organic" means.

The Federal Government provides food stamps and other food subsidies to help people with low incomes. If you think you may be eligible, check with a local welfare office.

Mealtime for the Single Person

Your eating schedule can be made to suit your own needs. For example, you may want to eat your main meal at noon. Or you may prefer frequent small meals throughout the day. An attractive table and music can help make mealtime appealing. Here are other ideas:

* Invite a friend or family member for lunch or dinner. (It's more fun to cook for someone else and the invitation may be returned!)

* Eat in a different place, such as the living room or outside on the porch.

* Join or start a "pot-luck" club where everyone brings a prepared dish.

* If you are an older adult, check with a local agency on aging to find out if your neighborhood provides free or low cost meals for older people at a community center, church, school, or in your own home. These meals offer good food and a chance to be with other people.

The active athlete who engages in 1 hour of heavy exercise needs 400-700 extra calories above the usual recommended levels.

An athlete should increase fluid intake for several days before an event.

Regular, high intensity athletes may also need increase their intake of iron and several micro-nutrients unless they are very good at eating very balanced diets. They may need to discuss their needs with a dietician.

Many people are attracted to ads for vitamins and minerals which imply that they will improve your appearance, give your sex life a boost, prevent or cure your diseases, and even lengthen your life. Most of us can get the nutrients we need by eating a wide range of nutritious foods each day.

Some elderly people do not eat enough food, particularly foods that supply the necessary nutrients. As a result, they may not get the vitamins, minerals, and calories they need to stay healthy and active.

If you answer yes to two or more of the statements below, you may be at nutritional risk.

* you weigh less than 100 pounds

* you have lost more than 10 pounds without trying in the past 6 months

* you have an illness or condition that made you change the kind and/or amount of food you eat

* you eat few fruits, vegetables, or milk products

* you have more than three drinks of wine, beer or liquor almost every day

* you are not always able to shop, cook, or feed yourself

* you do not have enough money to buy the food you need

* you have a mouth or tooth problem that makes it hard to eat

Digestive problems, chewing difficulties, and the use of certain drugs all can interfere with good nutrition. People with these problems may benefit from a dietary supplement.

What About Fluids?

If you are ill, and do not eat food or drink any fluids for 24 hours, you will lose about 5 pounds of water from your body. Older persons don't have as strong a thirst drive as younger persons, so you might not even notice how dried out (dehydrated) you are. This water loss can make you at high risk for falls and many other problems.

Many older persons are taking "fluid pills" so they may think that not drinking water is good. In almost every case, this is wrong. "Fluid pills" are for getting rid of extra salt from your body. Avoiding salt is important if you are taking these pills. Drinking three large glasses of water or salt-free liquids each day is very important.

* To avoid too many concentrated carbohydrates, try to change snack habits. Much better than chips, candy, and cookies are low-salt crackers, fruit, juices, and vegetables.

Try to cut back on sugar. Keep the sugar bowl off the table. Decrease the amount of candy and pastry you eat. Avoid desserts and soft drinks and fruit drinks that are high in sugar. Check the ingredient label, and avoid food that has sugar high on the ingredient list. Concentrated sugars to avoid are glucose, sucrose, corn syrup, and honey.

* Try to cut back on some fats in your diet. Broil or bake foods rather than frying them. Chicken may have less fat than beef but when deep fried, chicken has twice as much fat as a hamburger. Select lean cuts of meat. Eat fish and poultry instead of red meats. Use low-fat or non-fat milk products. Cut down on hidden fat in fried foods, foods served with heavy sauces or gravies, pastries, and even chocolates. Reduce milk to 2% fat or less. You won't notice much difference in taste.

For example. Four nonfat fruit yogurts: 600 calories, 65% of needed protein, 40% of needed vitamin C and 120% of needed calcium. One full glass of orange juice: 200 more calories, 90% of needed vitamin C, 30% of needed folate and 25% of potassium.

You have over 1000 calories to go and so far, you have eaten no fat.

If you now look at the recommended list of servings, you can see that you should add some vegetables and lean meat, poultry, fish, beans, or eggs. These items will give you some more protein, "healthy fat," and other needed vitamins and minerals.

To change your exercise and eating habits, Go TO Problem Solving.

We have tried to make the How's Your Health error-free. However, those involved in its preparation can not warrant that all of the information is accurate and complete. When you use How's Your Health as a guide for your health and medical care, be sure to discuss any questions about it with your doctor, nurse, or other health care worker.