understanding the squares · overall metabolic balance. getting more sleep improves the quality of...
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Take 15-minute walk with buddy
Do an outdoor activity with friends or family
Sleep at least 7 hours in 1 day
Eat 2 servings of fruit in 1 day
Spend 10 minutes enjoying nature
Avoid candy, cookies, and chips for 1 day
Do 15-minute aerobic exercise
Drink 4 (8-ounce) glasses of water in 1 day
Eat 2 servings of fruit in 1 day
Do 15-minute aerobic exercise
Eat 2 servings of vegetables in 1 day
Do 15-minute resistance training
Spend 10 minutes enjoying nature
Stretch for 10 minutes Pamper yourself
Take 15-minute walk with buddy
Avoid soda or switch to diet soda for 1 day
Eat 2 servings of fruit in 1 day
Avoid fried foods for 1 day
Take 15-minute walk during break
Do 15-minute aerobic exercise
Sleep at least 7 hours in 1 day
Try a new healthy recipe or food
Stretch for 10 minutes
Do 15-minute aerobic exercise
Drink 4 (8-ounce) glasses of water in 1 day
Eat 2 servings of fruit in 1 day
Do 15-minute aerobic exercise
Do 15-minute resistance training
Eat 2 servings of vegetables in 1 day
Take 15-minute walk with buddy
Try a new healthy recipe or food Pamper yourself
Drink 4 (8-ounce) glasses of water in 1 day
Stretch for 10 minutes
Do an outdoor activity with friends or family
Eat 2 servings of vegetables in 1 day
Do 15-minute aerobic exercise
Eat 2 servings of fruit in 1 day
Take 15-minute walk during break
Do 15-minute resistance training
Sleep at least 7 hours in 1 day
Stretch for 10 minutes
Eat 2 servings of vegetables in 1 day
Avoid soda or switch to diet soda for 1 day
Take 15-minute walk with buddy
Avoid candy, cookies, and chips for 1 day
Do 15-minute aerobic exercise
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ALLEN
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Aerobic exercise is continuous physical activity that uses large muscle groups and involves oxygen
consumption. No stops and starts! You should exercise aerobically at least 5 days a week for at least 20 minutes. Start small and buildup your time. Examples are walking, swimming, hiking, bicycling, and cardio dance, arm ergometer, and chair exercise.
Resistance training improves musculoskeletal strength and can help increase bone mass. You should do 8 to
10 strength-training exercises, with 8 to12 repetitions each, twice a week. Weight machines, free weights, medicine balls, elastic cords, and body weight can be used.
Stretch at least 3 times per week, preferably daily and preferably after moderate or vigorous physical activity.
Do 4 to 5 stretches for each major muscle group, usually during the cool-down phase of a workout, with each stretch held for 15 to 30 seconds.
A serving of vegetables is equal to about one-half cup. Greens like spinach and lettuce need to be one full
cup to equal a serving. Typical serving sizes are: 10 baby carrots, half a baked sweet potato, 1 ear of corn, 5 broccoli florets, 1 Roma tomato, three-quarters of a cup tomato juice.
A serving of fruit is equal to about one-half cup. However, a single piece of fruit such as an apple or
an orange counts as one serving. Typical serving sizes are: 1 banana, 6 strawberries, 15 grapes, 1 peach, or a half-cup of orange or other fruit juice.
Research now shows that you can do short periods of exercise throughout the day and achieve fantastic
health results. In addition, a short exercise bout during a work break can re-energize you and prepare you to better tackle your to-do’s for the day. Find a way to fit it in and breathe the fresh air. If you are unable to leave your area for a break, you can complete this before or after work.
Make time to be active with family and friends in the great outdoors. Go for a hike, play a game, or go for
a swim. Enjoy!
Your body needs sleep to re-energize and maintain overall metabolic balance. Getting more sleep improves
the quality of your waking hours and helps minimize your risk for disease. Adults typically need 7 to 9 hours per night.
Foods that are fried tend to be very high in fat, and therefore calories, because they are cooked in fat. If
your diet often includes deep-fried foods, you are at a greater risk for high cholesterol and heart disease. Opt for cooking methods that use less fat. Rather than deep fry, pan fry or sauté in olive oil, grill, stir fry, or broil.
All snacks are not created equal. A half-cup of peanut M&Ms has 480 calories with 200 calories from fat.
Almost half! Ten small jelly beans total 41 calories, with no fat. One piece of hard candy has 24 calories and no fat. A 2.1-ounce Snickers bar has 280 calories and 22 percent of those calories are fat. A mini Snickers bar has 45 calories with 3 percent from fat.
Pamper time is “me” time. When you take care of yourself, you honor yourself. What recharges
you? A massage, pedicure, reading without interruption, a day at the beach? The options are endless.
Enjoy the outdoors and commune with nature. There is a grounding that takes place when you are outside
with natural light and sounds. Don’t forget your sunscreen!
Exercising with a buddy is enjoyable and can keep you accountable and motivated on days when
you feel like skipping.
Water is essential for your body’s overall function and a key to your vitality. The recommended daily intake
varies. When you exercise, it is particularly important to replace the fluid you lose through sweat. To prevent dehydration, make sure that you drink water before, during, and after exercise.
Understanding the squares
NOTE: Aerobic activity may be substituted for resistance training if physical limitations exist.