By Missy Rich, Meadows Achieve! Wellness & Rehab Therapy Director
The beginning of any year is full of resolutions to eat better, lose weight, get more active, and more. Regardless of your resolution, it is a great time to become a little more focused on your health. The American Heart Association has introduced a new tool designed to help you, called Life’s Simple 7. The goal of the Life’s Simple 7 program is to improve overall health and well-being through education on how to best live. These seven steps can be achieved by any person, and even modest improvements can make a big difference. It’s time to make a new life resolution. Make a promise to yourself and your family to make healthy, positive step-by-step life changes for a healthy future. Begin your new life resolution by focusing on one or two of the Simple 7, which include Get Active, Control Cholesterol, Eat Better, Reduce Blood Pressure, Lose Weight, Manage Blood Sugar, and Quit Smoking.
Becoming more active is a great way to start your new life resolution. Increasing activity can lower blood pressure, cholesterol, and blood sugar. It is also a key ingredient in weight loss. Activity can be many different things, but most importantly it should be enjoyed. The American Heart Association and the 2008 U.S. Physical Activity Guidelines recommend 75 minutes per week of vigorous aerobic activity or 150 minutes of moderate activity, plus two days per week of strength training. The U.S Physical Activity Guidelines also recommend that older adults participate in balance training three or more times per week. Be sure to start slow. It may take weeks or months to reach the final goal.
Eating better also impacts cholesterol, blood pressure, blood sugar, and aids in weight loss. A healthy diet and lifestyle are the best weapons to fight cardiovascular disease and it is never too late to start making changes. It’s easy to get overwhelmed with all the nutritional resources available. Stick with information from credible sources like the American Heart Association where the approach to healthy eating is very simple: focus on nutrient rich foods and cut back on foods high in trans-fats and sodium. Nutrient rich foods contain vitamins, minerals, fiber, and other nutrients, but are lower in calories. To get the nutrients you need, choose foods like vegetables, fruits, whole-grain products, and fat-free or low-fat dairy products.
Schedule regular doctor visits to manage cholesterol, blood pressure, and blood sugar. All can be managed with medication, but surprising changes can also be achieved with healthy lifestyle choices. Losing weight, eating better, and becoming more active can impact all three and over time may allow you to reduce or discontinue taking medications. Your doctor can also provide you guidance on weight loss. Whatever weight loss plan you choose, make reasonable goals of no more than two pounds per week. It took time to put the weight on and it will take time to take it off. Be sure to celebrate the small successes.
Finally, stop smoking. According to the Centers for Disease Control, many positive benefits of quitting begin almost immediately. Within 20 minutes of quitting, your heart rate drops. After two weeks, your heart disease risk drops and lung function begins to improve. After one year, your coronary heart disease risk drops to half that of a smoker. As more time passes, improvements continue and disease risk falls. It is a challenge to stop smoking, but the rewards far outweigh the challenge.
When you are ready to embark on your new life resolution, take advantage of the resources available at your finger tips. Contacting your physical therapy department is a great first step. These degreed professionals can provide you with guidance, evaluate your balance, and discuss any new pains that might be limiting your ability to start your new life resolution.
For more information about senior living, you may contact Meadows Senior Director of Marketing Holly Hall at 309-268-1501. Meadows offers a full range of senior living options — Independent Living, Independent Living-PLUS, Assisted Living, Memory Care, Skilled Nursing Care and Rehab Therapy — with two locations: Meadows Mennonite Retirement Community in Chenoa and Meadows at Mercy Creek in Normal.