There are plenty of ways and opportunities to be physically active every day. You
can find time or make time in between classes, during lunch break, after work, prior
to work or during work and not forgetting the weekends. By doing a variety of moderate
intensity activities, such as gardening, jogging, riding your bicycle, or walking
you will find it fun and easy to incorporate physical activity into your daily lifestyle.
Adults should do at least 30 minutes of physical activity daily, while children should
do at least 60 minutes of physical activity daily.
If you rarely do physical activity, please begin lightly by walking every day whenever
you can e.g. to the store, at lunch, with your children or at the park.
If you do physical activity sometimes, you should try to increase your heart rate
by riding a bike, walk vigorously, swim, dance at a quick pace, jog and set weekly
or monthly goals. Give your heart and lungs a workout with aerobic exercise three
to five days a week.
If you do physical activity often, choose a mixture of aerobic, flexibility, and strengthening
activities. Running, stair climbing, moderately paced hiking, sit-ups, push-ups, leg
lifts, arm curls, weight lifting or use of tension bands. These activities should
be incorporated with other daily activities to ensure maximum output. Mix up your
routine to keep it fun. Try new physical activities and challenge yourself with new
goals.
Cut down on watching TV, playing on computers, sitting at work all day and surfing
the internet.
Getting enough rest allows your body to deal with the daily wear and tear of a stressful
life. You wake up more energized and ready to face the day.
Your body heals a lot quicker and rejuvenates a lot faster.
Sunscreen with at least SPF15 is recommended for daily wear to protect the skin from
harmful sun rays.
Sunscreen should be worn by children as well as adults at all times while out in the
hot sun. Children under the age of 6 months should consult their primary Physician/Health
Care Provider prior to wearing sunscreen.
Keep your body hydrated at all times to prevent dehydration, dizzy spells or feeling
faint due to insufficient water intake.
Keeping your cells hydrated allows you to function better.
Cut down on coffee drinking if you drink more than one cup a day or drink high energy
super caffeinated drinks e.g. red bull. These drinks deplete the water in your body.
If you are working out carry a bottle of water to replenish what you are losing through
sweat.
Replenish fluid loss while exercising and after exercising.
Consult with your SMC health center nurses, dietitian or your primary Doctor/Health
Care Provider if you have any concerns about your health, even if you think it is
something simple like a discolored toe nail.
Do not wait for long periods with a problem because you are hoping the problem will
go away. Sometimes the problem may be worse than what you think by the time you see
the Doctor/Health Care Provider.
Set up a schedule for your yearly or bi-annual physical exam.
Make a list of what you want done or what your concerns are prior to going to your
Doctor/Health Care Provider.
Feel free to discuss with them even the most intimate items that may be of concern
to you, even if it pertains to you only or through association with your partner.
Have routine STD (Sexually Transmitted Disease) screening and use protection when
having intercourse.
