When people think about getting healthy, they tend to focus on cardiovascular exercise (like walking or jogging) and on healthier eating. Those are important — but if you overlook strength training and balance and stability exercise, it can reduce your overall progress and lead to difficulties down the road.
On average, people lose between 3 and 5 percent of their lean muscle mass each decade after the age of 30. This can decrease functionality, reduce metabolism and contribute to chronic health conditions. The good news is that by incorporating strength and balance training into your routine, you can reduce or even prevent such loss and improve your overall health.
Check out this month’s fitness plan for a full schedule of strength and balance exercises. Our video will walk you through each exercise, and we’ve also added a few tips below:
For the balance and stability workout, perform 12-20 repetitions, 2-3 sets as tolerated.
Complete each strength exercise for 8-12 repetitions, 3-5 sets as tolerated.
A healthy eating style includes choosing from a variety of foods to get the nutrients and calories you need — in the right proportions. Healthy eating can help you keep your weight in a healthy range and also help reduce your risk of diseases such as heart disease, diabetes, and cancer.
But planning and preparing healthy meals can feel overwhelming, especially when you don’t know where to start. What if I told you there was a tool you could use to help reduce the stress of cooking and ensure that you and your family are getting adequate nutrition? Well — there is! MyPlate is a food guide published by the United States Department of Agriculture that gives you an easy, visual reminder of how to build a healthy plate at every meal.
A well-balanced, nutritious meal should match the proportions of MyPlate’s five food groups: fruits, vegetables, proteins, dairy products, and grains. It is also important to consume whole fruits and a variety of vegetables, make half your grains whole grains, choose low-fat or fat-free dairy products, and select lean sources of protein for an overall healthy diet.
You can read more about MyPlate in our previous blog article (or una version en Espanol). For immediate help making your plate match MyPlate’s guidelines, click any of the recipes below, or download our Eat for Health guide, which includes all of the recipes, a meal plan and a grocery list in one convenient place!
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