Popular New Year's Resolutions

Lose Weight-
Obesity has been linked to increased risk of heart disease and stroke, as well as diabetes and cancer. Sixty percent of adult Americans are either overweight or obese. Middle-aged folks are not the only ones susceptible to getting a "spare tire" around their waist. The number of overweight adolescents has tripled since 1980. 14% of those aged 12 to 19 are considered to be overweight, and three quarters of them remain overweight as adults.

• Experts recommend at least three 20 minute sessions of exercise per week. If you are trying to lose a significant amount of weight, 5 times a week may be what you need.
• Remember, the elderly or people with health problems should consult with their doctor before doing anything strenuous.
• Some winter chores and activities are good forms of exercise, for example, moderate snow shoveling and ice skating (see warning above).
• Take the stairs instead of the escalator or elevator.
• The President's Counsel on Physical Fitness and Sports (PCPFS) has many publications about how to design your own exercise regimen.
• Fitness.gov (the website of the PCPFS) also has tips about exercise and weight control.
• Make exercise part of your daily routine. With a treadmill or exercise bike at home, you can watch your favorite TV show while you burn those calories.
  

• Get Fit

2008 Physical Activity Guidelines for Americans

For policy makers and health professionals The 2008 Physical Activity Guidelines for Americans [PDF Version - 7.8 MB] provides science-based guidance to help Americans aged 6 and older improve their health through appropriate physical activity. Developed with health professionals and policymakers in mind, the Guidelines can help you Learn about the health benefits of physical activity Understand how to do physical activity in a manner that meets the Guidelines Understand how to reduce the risks of activity-related injury Assist others in participating regularly in physical activity

At-A-Glance: A Fact Sheet for Professionals [PDF Version - 180 KB] is a 1-page desk reference that presents the Guidelines for all population groups and the health benefits of physical activity as supported by the scientific evidence. program.

• Eat Right

Tips on Eating Right

• Cut down on your portion sizes and make healthy substitutes. For example, fruit makes a great low fat, high fiber dessert.
• Stick with low-fat, high fiber entrees such as steamed vegetables, grilled or broiled lean meats, fish, and turkey and chicken without the skin.
• Choose water and seltzer more often. Both are healthy, no-calorie beverages that can quench your thirst and help you feel full.
• For more taste, there are plenty of flavored waters on the market, just read the label to ensure that it's a no-calorie or low calorie beverage.
• Seltzer mixed with fruit juices or hot apple cider are refreshing and colorful alternatives to higher calorie holiday beverages, like soda and egg nog.
• Use the nutrition facts on food labels to get necessary nutrients and cut calories.
• Avoid foods that will comprise more than 20% of your fat for the day. Look at the example in this link. This particular brand of macaroni and cheese, at 18%, is high in fat.
• Eating too much fat may also increase your risk of certain chronic diseases, like heart disease, some cancers , or high blood pressure.
• Pay attention to serving sizes. Often, what we think of as one serving is really two or more!
• Do not skip meals or deprive yourself of food altogether. Skipping meals may cause you to eat more next meal because you will feel more hungry than usual.

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