Americans have jumped on to the healthy lifestyle bandwagon in droves. In an American Public Health Association survey, 85 percent of the population describe their lifestyle as somewhat or very healthy. As the APHA points out, healthy living is contagious. To catch the fever, start by making small changes in your daily life that will lead to big health benefits, including a lower risk of certain diseases and healthier aging.
Get a Check-up
If you haven't gone for a physical in a while, it's time to book an appointment with your doctor. A medical exam determines your current health status and alerts you to any health problems you may need to focus on as part of your healthy lifestyle. For instance, if you have pre-diabetes --- a condition that can lead to diabetes --- you can take proactive steps to address the condition while improving your overall health. During a medical exam your doctor will conduct a series of physical tests and ask you questions about your lifestyle or medical history. You will also need to take a variety of tests such as a blood test, pap smear or urine test.
Eat More Fruits and Vegetables
Only 33 percent of adults in the United States eat the recommended amount of fruits and only 27 percent get the required daily servings of veggies, according to the Centers for Disease Control and Prevention. Fruits and vegetables are low in fat and packed with essential vitamins, minerals and other nutrients that reduce your risk of certain illnesses such as heart disease and diabetes. Ideally, you should eat at least 2 servings of fruit and 3 servings of vegetables daily in keeping with the Healthy People 2010 guidelines.
Exercise Most Days of the Week
For general health and wellness, the Centers for Disease Control and Prevention recommend performing moderate-intensity aerobic exercise for 30 minutes most days of the week and strength-training exercises at least two days a week. Walking, swimming, water aerobics or cycling are low-impact aerobic activities you can easily add to your weekly routine. If you prefer high-impact aerobic activities such as jogging, basketball, tennis or soccer, remember that these sports are more likely to cause injury than low-impact activities. Easy muscle-building activities you can do at home include training with free weights, resistance bands or your own body weight during exercises such as lunges and push-ups.
Reduce Stress
The majority of Americans live with moderate or high stress, with 44 percent reporting that their stress has increased in the previous five years, according to the 2010 Stress in American survey commissioned by the American Psychological Association. Stress can lead to unhealthy eating habits and increase your risk of developing health problems such as obesity, high blood pressure and heart disease. Regular exercise such as walking helps reduce stress. However, some exercises and activities are particularly effective for treating stress such as deep breathing, meditation, yoga and tai chi. Spend about 10 minutes first thing in the morning and 10 minutes later in the day to practice these stress-reduction techniques.
References
- American Public Health Association: 85 Percent Of Americans Claim To Be Healthy And Continue To Mak
- Centers for Disease Control and Prevention: Majority of Americans not Meeting Recommendations
- Centers for Disease Control and Prevention: State Indicator Report on Fruits and Vegetables, 2009
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- American Psychological Association: Stress in America Press Room - Key Findings
- MayoClinic.com: Stress Symptoms: Effects on Your Body, Feelings and Behavior
