Healthy HabitsGulf Coast Healthy Living Magazine Volume 3, Issue 1 - Weight-Loss - Heart
Achieve Your New Year's Resolutions
What’s the most important tip for making New Year’s resolutions? Develop a strategy for sticking with them. Here are five tips that will help you see your resolutions through to success.
Fruits and vegetables are part of a balanced diet and can help us stay healthy. That’s why it’s so important to eat plenty of them. A simple rule of thumb is to think FIVE-A-DAY. Eat five servings of fruit and vegetables every day. To get the most benefit, include a variety of choices because different fruits and vegetables contain different combinations of fiber, vitamins, minerals and other nutrients.
Examples of one serving of fruits and vegetables:
- 1 small apple
- 1 large orange
- 1 cup leafy greens like spinach
- 1 banana
- ½ cup berries or grapes
February is Heart Month
Did you know that heart disease is the No. 1 killer of women? One out of three female deaths is attributed to heart disease. That’s more deaths than those caused by all the cancers combined. It’s never too late to start protecting your heart, and it’s not complicated.
- Don’t smoke.
- Eat a healthy diet.
- Exercise regularly.
- Control stress.
Visit Healthy Lives for tips, seminars, classes and coaching that will help you protect yourself against heart disease.
How to do a Wall Pushup
STEP 1: Stand in front of a bare wall and lift your arms up to shoulder level. Place your palms against the wall so that they are slightly wider than your shoulders with your fingertips pointing up. Back your feet a couple of feet away from the wall so that your elbows are bent as you lean at an angle into the wall. Don’t arch your back. Arching your back during a chest exercise can put too much pressure on the lower spine and cause injury. Hold your tummy in and tuck your hips under throughout the exercise. This helps to support your upper body.
STEP 2: Inhale before beginning the exercise and exhale as you push off the wall until your arms are in an outstretched position with elbows slightly bent. Inhale as you go back to the starting position.
REPEAT five to 10 times. Gradually work up to 20 or more wall push-ups for increased chest strength. When you can complete the exercise with ease using the proper form, increase the repetitions.