January is Healthy Weight Awareness Month. Maintaining a healthy weight is hard all year round, but especially challenging after the winter holiday season. According to the CDC, maintaining healthy weight happens when a person keeps his or her weight at the right amount based upon a person’s height, the amount of food/drink he or she eats, and his or her activity level.
People can improve their health and well-being by becoming active with moderate intensity regularly. The following are some of the benefits of a regular exercise program:
Keep Tabs on Your Weight. Physical activity and diet are two important components in controlling your weight. To maintain weight, 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity is required per week.
Reduce your risk. The two leading causes of death in the United States are heart disease and stroke. Take care of yourself by reducing the risk of this disease. A minimum of 150 minutes/week of moderate-intensity aerobic activity is required.
Don’t forget. Consider the risk of Type 2 diabetes & metabolic syndrome. A minimum of 120 to 150 minutes per week of moderate-intensity aerobic activity will lower rates of Type 2 Diabetes and Metabolic Syndrome.
Improve your mental health. Exercises that include aerobic and strengthening for 30-60 minutes 3 to 5 times per week can assist in thinking, learning, and judgment skills.
Keep these tips in mind for maintaining a healthy weight:
- It is recommended that people take 10,000 steps per day for optimal health. How can you squeeze in that many steps per day? Consider parking your car farther away from your destination, walking your pet, or taking a lunchtime walk with a coworker.
- Exercise even if you don’t feel like it. Think of exercising like eating or sleeping. In your mind, exercise should be like eating or sleeping … put it on your non-negotiable list!
- Either through an online program or in a journal, log your progress. Take body measurements and weight. Also, log in or write down your feelings about your progress on your fitness journey. By being aware of your journey, you may sleep better, have more energy or concentrate better at work. Write it down!