Jun. 4--The list of Americans who maintain a healthy lifestyle isn't that long.
Despite what seems like a fitness craze, only 3 percent of 153,000 adults surveyed are living a healthy lifestyle, according to a Michigan State University survey released in 2005.
That lifestyle is defined as participating in four basic characteristics -- not smoking, holding weight down, eating right and exercising.
Breaking it down, about 75 percent of the respondents don't smoke, 23 percent include at least five fruits and vegetables in their daily diets, 22 percent take part in regular physical activity (at least 30 minutes a day, five or more times a week), and about 40 percent maintain healthy weight.
Many times, making the changes necessary to follow the four characteristics of a healthy lifestyle can seem like a daunting task -- most likely the reason many readers already have given up on their New Year's resolution to get healthier.
But, as with most things, it can begin with simple changes.
Adding a little exercise into the daily routine may be the easiest way to start.
"With fuel prices rising, invest in a bike or decide to walk a little more," said Duane Shortt, general manager and personal trainer at Family Sports Center in Kerrville. "Anything you can do to keep up some form of day to day activity."
Whether it's walking the dog a little longer or parking further away from the door at the grocery store, Shortt says it is important to get out and get more active to maintain a healthy lifestyle.
"Literally, the problem with obesity today is that people are no longer living an active lifestyle," he said.
With summer approaching, Shortt said, it should be pretty easy to get more active.
"Get involved in any of the local summer activities or volunteer at a summer camp or with a sports league," he said.
Making changes to a diet can be simple as well. It all starts with one rule.
"You want to eat based on the next three hours worth of activity," Shortt said.
Basically, that means eating more complex carbohydrates early in the day for energy and more protein-based foods later in the day.
And avoid big meals.
"You should feed your body with four to five little meals throughout the day," Shortt said.
"Try to avoid really heavy meals if you can, and eat dinner before 7 p.m."
Most important is the control factor.
"Pack your own lunch," Shortt said. "That way you're not letting your schedule dictate what you are going to eat."
Eating well made easy
--Eat more fruit. Add it to your cereal, your salads or even your dinners.
--Sneak more veggies. Add them to whatever you can -- a tomato on your sandwich, peppers on your pizza or extra vegetables in your pasta sauce. Keep pre-cut, canned or frozen vegetables ready for quick snacks.
--Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat fewer calories.
--Eat low-fat or fat-free dairy. Switching to skim milk or fat-free yogurt is another simple way to eat fewer calories without having to change too much in your diet.
--Make some substitutes. Look through your cabinets or fridge and pick three foods you eat every day. Write down the nutritional content, and the next time you're at the store, find lower-calorie substitutes for just those three items.
Simple ways
to move your body
--Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games or take a walk ... almost anything will be more active than sitting on the couch.
--Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for five minutes before getting ready for work.
--Do some chores. Working in the garden, raking leaves, sweeping the floor ... these kinds of activities may not be "vigorous" exercise, but they can keep you moving while getting the house in order.
--Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
--Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more -- getting up each hour to stretch or walk, walk the stairs at work, etc.
Source: About.com
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