Personal Fitness – Health Promotion Information

Living life to the fullest requires fitness in every aspect of our lives.  Below are a number of websites recommended by the Reserve Health Readiness Program packed with information to help you achieve the highest level of Personal Fitness!

Physical Activity – Aerobic exercise (e.g., walking or biking) three to five times a week reduces risk for cardiovascular disease and builds endurance. routine strength training at least two times a week increases your strength, helps maintain a lean body mass, and decreases risk factors for cardiovascular disease.

Nutrition – Healthy Recipes – Eat a variety of foods including: fruits; vegetables; animal or vegetable protein such as meat, fish, chicken, eggs, beans, lentils, tofu; and grains such as rice. Limit foods high in saturated fats, trans fats, and cholesterol.  Choose low fat milk products and lean meats.

Nutrition – Fruits & Vegetables – The National Cancer Institute recommends nine daily servings of fruits and vegetables for men and seven daily servings for women.  One serving can be equated to one cup (e.g., one small apple, one large banana, one small wedge of watermelon, one cup of lettuce). A large apple or multiple vegetables on a sandwich or dinner salad equates to more than one serving.

Supplements – Supplements may be unnecessary for good health or may even create some health risks.  Discuss use of supplements with your Personal Care Practitioner  (PCP) and/or pharmacist.

Stress Management – Stress in personal life, social life and/or workplace, can be diminished with problem solving skills, sharing feelings, and discussing possible solutions with others, such as friends, co-workers, and/or trained mental health providers.

Tobacco Use & Cessation – Smoking or chewing tobacco daily qualifies as a lot.  There is no safe amount of smoking.  Discuss quitting with your PCP.  Counseling and/or smoking cessation medicine help to increase success rate.

Alcohol Use – Consuming more than two alcoholic beverages three or more times a week qualifies as a lot.  One drink equals: 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of 80 proof distilled liquor.  Drink alcohol responsibly and in moderation.

Sexual Health & Responsibility – Consistent and proper use of latex condom reduces the risk of acquiring a sexually transmitted disease.  If there is concern in regard to STDs, talk with your PCP.

Sleep – Restful sleep increases energy, concentration, and over all daily performance.

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