by Amy Mullins | Jul 26, 2018
Get out of your chair. Photo source: Amy Mullins
Have you ever thought about how many hours a day you spend sitting? Sitting at your desk, sitting in front of a computer, sitting watching television, sitting in the car, sitting, sitting, sitting. On average, Americans sit approximately 13 hours a day and sleep 8 hours adding up to a whopping 21 hours of inactivity. All of this sitting around may in fact be shortening our lives.
The cumulative effect of daily inactivity, or sedentary time, has contributed to a nationwide crisis of escalating chronic health conditions that include obesity, heart disease, high blood pressure, stroke, certain cancers, and type-2 diabetes. According to research, including a 2014 Harvard study of over 92,000 women, the risk of dying from stroke, heart disease, and cancer increases with the more time spent standing. In addition, the negative effects of excessive sitting seem to be just as strong in people that participated in a regular exercise regimen!
Standing Has Many Benefits
Our bodies increase a fat-burning enzyme called Lipoprotein Lipase when muscles are activated. This doesn’t just happen during purposeful exercise, but even during periods of standing. In fact, standing burns 30% more calories than sitting still! Regular engagement of muscles keeps them in a more continuous metabolic state that helps improve blood cholesterol, blood pressure, and blood sugar levels. Regular intervals of standing with minimal movement does all of this and so much more:
- Improves posture
- Tones muscles
- Increases blood flow
- Improves metabolism
- Improves mood
- Increases mental energy
- Reduces fatigue
During a typical day at work, experts recommend not sitting for more than 20 minutes at a time with regular intervals of standing. Standing up and walking even for just 5 minutes can lift your mood, increase mental energy and productivity, and can even dull your urge for unnecessary snacking.
What You Can Do
Standing desk. Photo source: Amy Mullins
Get up and move more! Consider some of these ideas to help in your quest to be more active during the day:
- Create a culture of health and encourage others in your workplace to support one another.
- Purchase a “standing desk” or get creative and make one to meet your needs
- Use a smartphone app, wrist monitoring device (such as a FitBit), or just an alarm on your phone or desktop to remind you to stand up and stretch or to walk outside for some fresh air.
- Instead of emailing or calling a co-worker, get up and take a stroll down the hall.
- On a conference call? Stand, move, stretch, do squats or desk push-ups.
- Take the stairs as often as you can.
- Forget hum-drum meetings in the conference room! Get creative on your feet and schedule walking meetings.
- Skip the afternoon coffee and energize with some office exercises. Consider getting an exercise mat, resistance band, stability ball and light weights.
- Wear comfortable shoes and clothing to the office and enjoy part of your lunch break taking a brisk walk and/or stretching.
- Bring your own reusable bottle to work and drink more water throughout the day. More water means more times you’ll have to walk to the restroom!
It’s not easy to create positive habits, but your health is worth it. But, making even a few changes to your normal routine can put you on a path to a happier and healthier life. For additional information about healthy habits in the workplace, visit:
NIH U.S. National Library of Medicine
U.S. Division of Occupational Health and Safety
CDC Workplace Health Promotion
University of Michigan Computer Ergonomics
by Amy Mullins | Apr 26, 2018
photo credit: Amy Mullins, UF IFAS Leon County Extension
Have you ever imagined planting a small garden and growing vegetables for your family? It may seem like a difficult and daunting project, but I assure you the benefits of growing your own vegetables far outweigh the reservations and roadblocks that may have previously stood in your way. Among these benefits include increased physical activity, stress relief, better mental health, and better nutrition. Consuming a diet rich in produce can reduce overall calorie consumption and provide a variety of nutrients to minimize the risk of developing chronic diseases associated with overweight and obesity.
Growing your own vegetables and herbs in the best way to “eat locally”! The convenience of having what you need for fresh salads, soups, and sides right outside your door can enable you and your family to have a healthier diet. And did you know that when children are involved in the gardening process, they are actually more likely to increase their consumption of fruits and vegetables? Pull the kids off the couch and get whole family involved in garden planning, planting, maintaining, harvesting, and cooking.
Spring is the time to plant beans, cucumbers, eggplant, melons, okra, field peas, peppers, summer and winter squash, sweet potatoes, and tomatoes. Just think of all the possibilities for an abundance of healthy eating this summer!
Getting started is easy. Check out these UF IFAS resources to help get you on the right path to growing your own produce:
Edible Landscaping
Florida Vegetable Gardening Guide
Plant These Spring Herbs
Produce Pointers Recipes
by Amy Mullins | Oct 26, 2017
We all have family traditions that make our holiday celebrations special. From your great-great-grandma’s sweet potato casserole or pecan pie, to your mother-in-law’s sausage stuffing or decadent plum pudding, there’s one thing that always seems to be a common factor among traditional holiday dishes: a massive amount of, fat, sugar, salt, and calories!
It’s not only a single meal but rather an entire season of parties, events, gatherings festivities, and unhealthy choices that add up to that holiday weight gain we resolve to lose when January rolls around. As the holiday season begins its rapid approach, take time and consider those past eating habits that set your new year off on the wrong foot. Why not make a resolution now to eat healthier this holiday season?
Just a few simple strategies can help make the difference and keep those unwanted pounds away. Here are some suggestions:
- Don’t skip meals. Eating healthy on a regular basis will keep you from overindulging at holiday gatherings.
- Use smaller plates for meals and gatherings and be mindful of portions
- Choose more vegetables and smaller helpings of entrees and desserts
- Drink more water and minimize alcoholic drinks and eggnog
- Make healthier recipe ingredient substitutions when cooking and baking (Mayo Clinic):
- Instead of heavy cream, use fat free half and half or evaporated skim milk
- Instead of bacon, try Canadian bacon, turkey bacon or smoked turkey
- Decrease sugar in baked goods by half and add vanilla, nutmeg, or cinnamon to intensify sweetness
- Substitute applesauce or prune puree for half of the butter, shortening, or oil
- Use two egg whites or ¼ cup egg substitute for each whole egg
- Replace salt with fresh or dried herbs and spices.
We can all still experience the joy of the holiday season, without making food the focus. Make a resolution to be mindful and eat healthier this holiday season, and your waistline will thank you.
Some additional links that you may find helpful:
https://healthyforgood.heart.org/eat-smart/articles/holidays-healthy-eating-guide
https://www.cdc.gov/features/HealthyResolutions/
https://choosemyplate-prod.azureedge.net/sites/default/files/printablematerials/2013-HolidayMakeover.pdf
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/healthy-recipes/art-20047195?p=1
by Amy Mullins | Aug 24, 2017
It’s something we all hopefully learned as children and carry with us now into adulthood: washing our hands often and properly. But I’m sorry to say that we’ve probably all witnessed numerous instances of people leaving the restroom, coughing or sneezing, touching their cell phones or any number of other filthy surfaces, and then neglecting to wash their hands. According to a research study from Michigan State University (2013), only 5% of people washed their hands properly after using the toilet with 7% of men and 15% of women not washing their hands at all. This type of behavior is a recipe for disaster, leading to the spread of germs and pathogens.
Germs and pathogens are invisible and ubiquitous, living on every imaginable surface. Even though they can’t be seen by the naked eye they have the ability to make us very sick, and can even be deadly. According to Dr. Charles Gerba, a microbiologist with the University of Arizona, a typical cell phone has approximately 25,000 germs per square inch! We spread germs very easily from surface to surface and from hand to mouth, increasing the potential for illness to ourselves and others every step of the way. If these germs contaminate food contact surfaces or the food we eat, the likelihood for a foodborne illness has been created. Common symptoms of foodborne illness include diarrhea, vomiting, nausea, and abdominal cramps. The Centers for Disease Control and Prevention (CDC) estimates that each year roughly 1 in 6 Americans (or 48 million people) gets sick, 128,000 are hospitalized, and 3,000 die of foodborne diseases.
The good news is that we all have the power to stop the spread of germs. The Food and Drug Administration says that “washing with plain soap and running water remains one of the most important steps consumers can take to avoid getting sick and to prevent spreading germs to others.”
It’s good practice to always wash your hands (CDC):
- Before, during, and after preparing food
- Before eating food
- Before and after caring for someone who is sick
- Before and after treating a cut or wound
- After using the toilet
- After changing diapers or cleaning up a child who has used the toilet
- After blowing your nose, coughing, or sneezing
- After touching an animal, animal feed, or animal waste
- After handling pet food or pet treats
- After touching garbage
Are you following these steps to proper handwashing (CDC)?
- Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
- Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails.
- Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.
- Rinse your hands well under clean, running water.
- Dry your hands using a clean towel or air dry them.
Soap and water may not always be available, so using hand sanitizer is the next best thing. Although hand sanitizers don’t kill all germs, the CDC recommends choosing a sanitizer with at least 60% alcohol to significantly reduce the number of germs and pathogens on your hands.
For more information on handwashing and hand sanitizers refer to the CDC Handwashing Factsheet. Additional information about foodborne illnesses and the pathogens that cause them can be found at https://www.cdc.gov/foodsafety/foodborne-germs.html
by Amy Mullins | Apr 3, 2017
It’s no secret that exercise is good for you and can improve your life in so many ways. The idea of exercise can be daunting for some people, especially if you’ve never done it on a regular basis. You don’t have to go to the gym and lift weights or run a half -marathon to “exercise.” It’s important to keep in mind that many different types of physical activity can be considered exercise and can get you on the path to feeling great every day.
Benefits of physical activity include:
- Increasing your chances of living longer
- Feeling better about yourself
- Decreasing your chances of becoming depressed
- Sleeping well at night
- Moving around more easily
- Having stronger muscles and bones
- Achieving and maintaining a healthy weight
- Being with friends or meeting new people
- Enjoying yourself and having fun!
Consider some new ways to become active such as:
- Volunteering within your community
- Taking group walks around the neighborhood
- Taking up gardening and growing vegetables or flowers
- Doing stretches and chair exercises throughout the day and while watching TV or on the computer.
The idea is to find FUN activities that will keep you moving, active, and engaged. If you decide to start a more rigorous exercise regimen, make sure to ask your doctor first.
Always keep proper hydration in mind, especially when exercising outdoors during the summer heat. Dehydration is a leading cause of hospitalization and serious health problems for older adults. Signs and symptoms of dehydration include headaches, constipation, muscle cramps, dry mouth, sleepiness, and rapid heart rate. It’s important to hydrate yourself with at least eight 8-oz. cups of water during the day. Stay ahead of the game and don’t wait until you’re thirsty to drink… by then, you are already dehydrated.
The National Institutes of Health, National Institutes on Aging recommend making these five tips a priority everyday:
- Try to be physically active for at least 30 minutes on most or all days of the week
- Eat plenty of fruits and vegetables
- Choose foods that are low in added sugars, saturated fats, and sodium
- Pick whole grains and lean sources of proteins and dairy products
- Practice all four types of exercise: endurance, strength, balance, and flexibility
For more information about exercise, hydration, nutrition, and safety for older adults, visit https://go4life.nia.nih.gov/.
