Wellness

Wellness is generally used to mean a healthy balance of the mind, body, and feelings that results in an overall sense of well-being. Participating in activities that promote wellness will also lower your risk of developing certain cancers.

PROMOTE WELLNESS

  • Don't smoke
  • Control your blood pressure
  • Maintain a healthy weight
  • Exercise regularly
  • Eat a low-fat diet
  • Take care of diabetes
  • Be aware of chest pain
  • Know your family history

EAT HEALTHiER MEALS

  • Eat more fruits and vegetables
  • Try lean cuts of meat
  • Remove skin and fat from meats before cooking
  • Broil, bake, and stir-fry food instead of frying
  • Use less salt; flavor food with pepper, herbs, and other seasonings
  • Use low-calorie or no-calorie cooking sprays
  • Use skim instead of whole milk​
  • Eat smaller serving sizes
  • Increase fiber by choosing whole grain breads and cereals

EXERCISE

A comprehensive physical activity routine includes three kinds of activities:

  • Aerobic exercise
  • Strength training
  • Flexibility exercises

Aerobic Exercise. Aerobic exercise increases heart rate, works muscles, and raises breathing rate. For most people, it's best to aim for about 30 minutes of aerobic exercise a day, at least 5 days a week. People who haven't been active recently can start with 5 or 10 minutes a day and work up to more time each week. Also, 30 minutes of exercise can be split up during the day, such as in brisk, 10-minute walks after each meal. People who are trying to lose weight may want to exercise more than 30 minutes a day.

Aerobic exercise includes:

  • Brisk walking (outside or inside on a treadmill)
  • Dancing
  • A low-impact aerobics class
  • Swimming or water aerobic exercises
  • Ice-skating and roller-skating
  • Tennis
  • Stationary bicycle indoors

Strength Training. Strength training, done several times a week, helps build strong bones and muscles and makes everyday chores like carrying groceries easier. People with more muscle burn more calories, even at rest.

Some ways to gain strength include:

  • Strength training with weights, elastic bands, or plastic tubes
  • Lifting weights at home

Flexibility Exercises. Flexibility exercises, also called stretching, help keep joints flexible and reduce chances of injury during other activities. Gentle stretching for 5 to 10 minutes helps the body warm up and get ready for aerobic activities. Healthcare workers can provide information on how to stretch. Doing yoga can increase flexibility and strength.

Stay active throughout the day. In addition to formal exercise, there are many opportunities to be active throughout the day. Being active helps burns calories. Moving around helps sustain energy throughout the day. These strategies can help increase activity level:

  • Walk instead of drive whenever possible
  • Take the stairs instead of the elevator
  • Work in the garden, rake leaves, or do some housework every day
  • Park at the far end of the shopping center lot and walk to the store