by Ricki McWilliams | Apr 14, 2015
Spring has Sprung
Still trying to get past those winter blues? Get outside, enjoy the Spring weather, and do something active! Regardless of age or fitness level it is important to incorporate physical activity into your daily routine.
Some people might say they cannot be active due to lack of time however, fitting in physical activity can be simple and easy. As little as 10 minutes of activity at a time can provide healthful benefits. Being physically active can limit conditions such as heart disease, type 2 diabetes, high blood pressure, high blood cholesterol, and risk of stroke (Physical Activity, 2015). There are many types of physical activity; aerobic, muscle strengthening, bone strengthening, and balance and stretching.
To make exercise easy, fun and beneficial just mix and match:
- take a 10 minute walk at lunch time
- walk the dog
- garden
- lift weights
- join an exercise group
- practice yoga
- jump rope
- swim
Make being active a family affair. Strengthen family bonds and improve quality of life through a variety of outdoor activities that provide exercise and entertainment. Outdoor family fun activities include but are not limited to: walking, hiking, swimming, running, bicycling, kayaking, canoeing, and tree climbing. The body is able to convert sunshine into vitamins and when physically active the body releases good endorphins improving mood/outlook. Good for the mind and body, outdoor activities can also increase awareness of the environment, as well as, be easy on the budget.
Click here for more tips on how to increase physical activity at home, work and play. Make being active a part of your daily routine.
Still feeling like there are barriers keeping you from being active? Read more here on overcoming common barriers to physical activity.
Resource:
Physical Activity. (2015). http://www.choosemyplate.gov/physical-activity/why.html
by Marjorie Moore | Nov 22, 2014
Eat, drink, be happy and be healthy this holiday season. My favorite holidays are just around the corner. It is an exciting time to be with family and friends. There is usually lots of food that may come with lots of calories and carbohydrates. Are you wondering how to survive this holiday season without adding more calories and carbohydrates to your diet?
The first thing to keep in mind is to plan your meals to help keep your diabetes management on track. Persons with diabetes should space out their carbohydrate intake throughout the day. Fruits, starchy vegetables, dairy foods, and grain foods all contain carbohydrates. Eating the right amount of carbohydrates throughout the day will help you control your blood glucose levels. The Idaho Plate method of meal planning is one of many tools to help control carbohydrates while recommending at least one-half your plate consist of vegetables. More information on the Idaho Plate can be found at http://edis.ifas.ufl.edu/fy334 .
If you going to a party or eating at a friend or relative’s home and the meal time is around your normal dinner time, try to eat the same amount of carbohydrate that you normally would eat. You may ask your host if you can bring a covered dish. If so, take your favorite low carbohydrate dish to share.
Avoid or limit the amount of sugary drinks like soda, fruit punch or drinks, sweet tea and eggnog. These drinks raises blood glucose and can provide lots of calories in one serving. For example, one cup of fruit punch contains 100 calories or more and at least 30 grams of carbohydrate; and, one cup of eggnog may have as many as 344 calories and more than 34 grams of carbohydrates. A much better choice is to choose diet or other low-calorie drinks that are available in several flavors. Remember, water is a much healthier choice and has no calories.
Fill up on salad first. Filling up on salad or other raw veggies will fill you up without lots of calories.
Don’t forget to focus on conversation. Make an effort to meet new friends or circulate with those you know instead of eyeing the food.
Stay active this holiday season. Put yourself on your gift list by treating yourself to a personal trainer, fitness class series or membership to a gym.
Learn more about how you can enjoy eating healthy as a diabetic this holiday season by contacting your local UF/IFAS Extension Office .
by Ricki McWilliams | Jul 29, 2013
Can you believe it ~ we are half way through the summer season! Summertime isn’t a time to worry about the children being bored but it’s the time to enjoy some good quality time with family. Outdoor family fun can be done on any budget while helping everyone stay fit and healthy.
First, gather the family and have every member of the family write down their favorite activity. Second, look at the family’s ideas and compare them to what’s available in your local area such as: local parks, community pools, state forests and summer specials at area businesses for family-friendly events. Last, use the information that you collect to create a summer family “bucket list” and start moving.
Budget friendly activities for the family can include: walking, hiking, swimming, bicycling, tennis, kayaking (paddle sports) volleyball and bowling. Even activities such as gardening, camping, fishing, horse backing riding and boating can lead themselves to fun times and lots of movement. If you are picnicking don’t forget the Frisbee, softball or horseshoes. Get original and grab a piece of chalk and a rock to create some hop-scotch fun (add bubble wrap for additional entertainment). Summer family fun is limited only by your imagination.
Physical activity is any body movement that uses energy. People of all ages, shapes, sizes and abilities can benefit from physical activity. Being physical active can improve strength, flexibility, weight loss and/or maintenance, stress and energy levels as well as reduce the incidence of heart disease, diabetes, high blood pressure, high cholesterol and stroke.
Physical activity is the key to staying healthy. The Centers for Disease Control and Prevention have set the following guidelines:
- Children and adolescents (ages 6-17) should do 60 minutes (1 hour) or more of physical activity each day.
- Adults (ages 18-64) need at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). (If you’re 65 years of age or older, are generally fit, and have no limiting health conditions you can follow these same guidelines.)*
Fitting regular exercise into your daily schedule may seem difficult at first but it’s easier than you think. Spread it out and break your activity into attainable segments. Ten minutes at a time is fine. Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.
*When to Check With Your Doctor: Doing activity that requires moderate effort is safe for most people. But if you have a chronic health condition such as heart disease, arthritis, diabetes, or other symptoms be sure to talk with your doctor about the types and amounts of physical activity that are right for you.
See this print-friendly brochure for examples of physical activity.
Source: Centers for Disease Control and Prevention – Physical Activity
Remember: Play, Don’t Lay
If you would like to contact Ricki McWilliams for more information, you can reach her at the UF/IFAS Extension Walton County Office (850) 892-8172.
