"Making Physical Activity Part of Your Life...Start the Year off Right!"

Just knowing that physical activity is good for us doesn't mean that we'll easily be able to make it part of our daily routines—it's sometimes difficult to adopt new habits. But it's important to remember that you can start out slowly and work your way up to a higher level of activity.  Beatrice Community Hospital/Gage County PATCH wants to help you find your way.  Here are some helpful hints and resources.

Tips for Being More Active

There are 1440 minutes in every day... Schedule 30 of them for physical activity.

 
Adults need recess too! With a little creativity and planning, even the person with the busiest schedule can make room for physical activity. For many of us, before or after work or meals is often an available time to cycle, walk, or play. Think about your weekly or daily schedule and look for or make opportunities to be more active. Every little bit helps. Consider the following suggestions:
 
  • Walk, cycle, jog, skate, etc., to work, school, the store, or place of worship.
  • Park the car farther away from your destination.
  • Get on or off the bus several blocks away.
  • Take the stairs instead of the elevator or escalator.
  • Play with children or pets. Everybody wins. If you find it too difficult to be active after work, try it before work. 
  • Take fitness breaks-walking or doing desk exercises-instead of taking cigarette or coffee breaks.
  • Perform gardening or home repair activities.
  • Avoid labor-saving devices-turn off the self-propel option on your lawn mower or vacuum cleaner.
  • Use leg power-take small trips on foot to get your body moving.
  • Exercise while watching TV (for example, use hand weights, stationary bicycle/treadmill/stairclimber, or stretch).
  • Dance to music.
  • Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
  • Make a Saturday morning walk a group habit.
  • Walk while doing errands.
 
Resources at home—and in your hometown—to help you get fit.

So you’re ready to get fit and eat right. On your journey to a healthy lifestyle, tap into the resources available from your doctor, in your local community, and online to help you achieve your goals.
 

Community Resources

Check out support groups and health programs at Beatrice Community Hospital, YMCA, Jazzercise, or area fitness programs to keep you motivated in your quest. Universities also may have family recreation and summer fitness programs that offer classes for adults, while some schools’ weight rooms and gyms are open to the general public for a fee. Hospitals and YMCA now offer nutritional counseling programs with certified nutritionists, plus aerobics and weight training classes with trainers on hand.
 

Web Opportunities

Surf the net for an array of innovative online resources to get started and stay on target with your exercise. America on the Move challenges Americans to take an extra 2,000 steps and eat 100 fewer calories a day and offers resources to begin your quest for healthy eating and an active lifestyle. Or take a look at The President’s Council on Physical Fitness and Sports, which has an extensive list of health and fitness resources as well as recommendations for starting a fitness program.  www.WalkNebraska.com  has a program with area trails.

At PropelFitnessWater.com, go to Gunnar One-on-One for tips from Hollywood trainer Gunnar Peterson on building a customized workout. First choose whether your goal is weight loss, improving your strength or boosting your energy. Gunnar then demonstrates a variety of exercises to achieve that goal. Under the Video Trainer section, put together your own targeted workout by selecting the body zone that you want to work on, such as legs and gluts, and Gunnar shows you the right moves. You can then review and print out your personalized workout.

The Cooper Aerobics Center site has sound information on nutrition and fitness. If you are moving from a sedentary to an active lifestyle, select Health Tips, click on Walk for Life—a 12-Week Program for Beginners for a recommended schedule. Then print out a walking log (date, distance and time) to keep yourself motivated.  Many of these tips are from www.smartspot.com/healthy-living.

Just remember one resource… www.beatricene.com/patch.  You will be directed to all of these sites.  Set up a challenge with your coworkers, friends, your church group.  Make 2008 a healthy year for all.  Watch for more hints each month from HealthyMinds/HealthyBodies…BCHHC PATCH.  Put your best foot forward!!!

For further information, contact 

Sharon Langvardt, MS, coordinator                                                                               Beatrice Community Hospital/Gage County PATCH                                                       402-223-3103         slangvardt@bchhc.org   or  bluevalley@alltel.net

 
 
 

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