|
1. Select A Buddy
 Be sure your Health Buddy is someone who will encourage you all the way. You should be in contact with your Health Buddy daily! | |
|
|
|
2. Drink More Water
 GRADUALLY increase water intake to 1/2 your body weight in ounces. (For example, a 150lb. person would gradually increase water intake to 75oz. or 9.4 glasses daily) Disclaimer: Please check with your physician if you have been diagnosed with congestive heart failure, kidney disease, edema, or any condition that restricts fluid intake. | |
|
|
|
|
3. Increase Physical Activity
 Gradually increase aerobic activity to at least 30 minutes a day, most days of the week (for example, walking, biking and swimming). Be sure to include a five-minute warm-up and cool down. | |
|
|
|
|
4. Enjoy More Fruits & Vegetables
 Eat 2-4 whole fruits* and 3-5 (1/2 cup) servings of veggies daily. Choose a variety of colors! (*Diabetics: check with physician for safe number of servings) | |
|
|
|
|
5. Eat Foods High in Fiber & Vegetable Protein
 Eat more whole grain breads, cereals and pastas along with beans, nuts, seeds and soy products.
| |
| |
 |
|
|
|
|
|
6. Take Time to Breathe Deeply
 Inhale through nostrils to the count of 4, hold for 16 and exhale for 8. Repeat 10 times. (Do three times daily). | |
|
|
|
|
7. Schedule Time for Rest & Play
 Having fun is an important part of healthy living. Schedule time for adequate rest and the hobbies you enjoy. | |
|
|
|
8. Adjust Your Eating Schedule
 Eat like a King for breakfast, a Queen for lunch and a Pauper for supper. Space meals 5 hours apart, drink water in between. | |
|
|
|
|
9. Get Adequate Amounts of Sunlight
 Using the proper safety precautions, get 10 to 15 minutes, 2 to 3 times weekly. (This builds Vitamin D & can help to lower blood pressure) | |
|
|
|
|
10. Give Someone a Reason to Smile
Develop meaningful relationships with friends and family. Do something nice for someone daily.
| |
| |
