Manage Your Weight

Exercise is an important way to manage your weight. Aerobic exercises and strengthening exercises burn calories by increasing heart rate. Physical activity need not be strenuous to achieve health benefits. Women of all ages benefit from a moderate amount of physical activity, preferably daily. The same moderate amount of activity can be obtained in longer sessions of moderately intense activities (such as 30 minutes of brisk walking) as in shorter sessions of more strenuous activities (such as 15 to 20 minutes of jogging). Previously sedentary women who begin physical activity programs should start with short intervals (5 to 10 minutes) of physical activity and gradually build up to the desired level of activity. Women with chronic health problems, such as heart disease, diabetes, or obesity, or those who are at high risk for these conditions should first consult their physician before beginning a new program of physical activity. Women over age 50 who plan to begin a new program of vigorous physical activity should first consult their physician to be sure they do not have heart disease or other health problems.

CHOOSE YOUR RESPONSES TO HOLIDAY EATING AND STRESS

We all have the ability to choose our responses to events in our lives. Yet each holiday, hundreds of people tell me that they have gained 10 pounds because of overeating. Others are already telling me that they are stressed out because of the holidays and Christmas is still two weeks away!

You can change your thinking! Replace the negative thoughts like:

There’s nothing I can do to stay healthy during the holidays.
That’s just the way I am during the holidays.
The holidays make me feel so stressed.
I can’t take the time to work out until after the holidays.
I Can’t…………………I Must……………….If Only

With proactive thoughts such as:

I’ll find alternatives to overindulging this happy season.
I can choose a different approach this year.
I control my own feelings at all times and I choose to feel great!
I want to take the time necessary to make sure I stay healthy during the holidays.
I Choose……………….I Prefer……………I Will