January 19-25, 2021 is Healthy Weight Week!
Jan 18, 2021
Did you know over 70% of adults in the United States are considered overweight or obese and this number is on the rise? It is important to maintain a healthy body weight in order to prevent chronic diseases such as diabetes, heart disease, and some types of cancer. Preventing obesity and chronic diseases is much easier than the time and resources it takes to treat them once they are a reality.
Steps you can take to help maintain a healthy weight include getting active, eating a nutritious diet, and drinking plenty of water each day! Getting enough sleep each night and managing stress also helps with weight maintenance.
Participating in physical activity not only helps in the prevention of disease, but also has immediate benefits such as a decrease in stress, enhancement of mood, and an improvement in sleep and focus. It is recommended that children get at least 60 minutes of aerobic activity each day, while adults should aim to participate in 150 minutes of aerobic activity and in muscle-strengthening activity at least two days each week. Although essential, simply beginning to become more active can be challenging.
Here are some tips to start and stay active:
- Reduce screen time
- Go for walks outside with your dog, child, or significant other
- Short bursts of physical activity can be added up toward your daily goal
- Take the stairs instead of the elevator
- Head to the park with the whole family to play a game of basketball, soccer, or tag
Developing a healthy eating strategy and planning meals ahead of time are ways to ensure a nutritious and delicious variation within your diet. Modifying your diet can also be a difficult change but will ultimately help to improve the health of your body from the inside out! You can check out some tasty recipes on our Online Recipe Center to get started!
Pointers to help improve your diet include:
- Limit processed foods (i.e. many boxed, bagged, or frozen foods)
- Aim to eat a “rainbow” of fruits and vegetables each day
- Cut back or eliminate sugary beverages such as soda, juice, and specialty lattes
- Prepping meals ahead of time makes it quicker to put them together when you’re hungry
- Read nutrition labels to find information such as fat, sodium, and added sugars
Encourage children and help them establish positive health habits to maintain a healthy body weight at a young age. This increases the likelihood they will maintain those good habits for a lifetime and it helps future generations to live healthier and happier lives with less chronic disease.
While it is difficult to change our familiar behaviors, simply improving one health habit at a time is a step in the right direction toward a healthy body weight!
Check out this handy infographic with quick tips on how to #EatWell and #MoveWell for better health.