For those just beginning to exercise, The Dept of Health recommends 75 minutes of aerobic activity a week and strength training exercises 2 times a week. A schedule we like is a 30-minute workout (20 minutes of aerobic + 10 minutes of strength training) four days a week. Whether your choice of activity is running, swimming, biking, yoga or rowing, a good way to stay on track is to join a running group, sign up for a class, enlist a buddy and most importantly PUT IT IN YOUR CALENDAR. Commit.
For those who know they need to modify their eating habits, answer this: how much are you eating? Be honest, keep a food journal if you need to. Know what a healthy portion size really is, and know what your calorie limit should be. Read package labels and balance your plate – hint: half of a meal should consist of fruits and vegetables. http://ChooseMyPlate.gov is a good site with lots of information.
Calorie allowances vary by age, gender and activity level. You can view Dietary Guidelines for Americans at http://www.cnpp.usda.gov/Default.htm. For example: A woman age 31-50 of moderate activity should target 2,000 calories a day; a man age 31-50 of moderate activity should target 2,400-2,6000 calories a day.
So, this is the starting line. Arm yourself with knowledge and make the commitment to ingrain it into your lifestyle. Follow us on Twitter @BrewerTweet for more resource links.