Tips for a Healthy Lifestyle

Exercise Regularly

Exercise 30 minutes most days of the week with a moderate-intensity activity, and 60-90 min. daily for weight control (check with health care practitioner before starting any exercise program).

  • Aim for at least 30 minutes a day or two 15 minute periods of exercise.
  • Maximize health benefits by making exercise a part of your daily routine.
  • Do warm ups and cool down exercises to help prevent muscle injury.

Eat Sensibly

Eat a wide variety of foods in moderation and follow the Food Pyramid for portion size. Use the Nutrition Facts label as an aid for healthful choices.

  • Limit total fat. Limit saturated fat. Avoid hydrogenated or partially hydrogenated oils, known as trans fats, (read the ingredient section).
  • Replace unhealthy fats with healthy monounsaturated fats like olive, canola or peanut oil.
  • Eat at least two fish meals a week. Cold water fish contain healthy Omega-3 oils.
  • Drink 4-6 glasses of water a day. Maintain a healthy weight. Don't crash diet.

Control High Blood Pressure

High blood pressure often has no symptoms; that's why it's called the Silent Killer.

  • Take medication exactly as prescribed.
  • Optimal blood pressure is 120/80mm Hg. A blood pressure reading of 135/85 or above is considered high and greater than 140/90 requires drug therapy.
  • Monitor high blood pressure regularly. Ask your doctor about blood pressure self-monitoring. Be aware of risk factors for high blood pressure.
    • Heredity
    • Race (twice as frequent on African-Americans)
    • Obesity (2-6 times more likely to develop)
    • Age (risk goes up as you get older)
    • Salt intake
    • Excess alcohol intake
    • Lack of exercise
    • Stress

Avoid Potential Problems

  • Don't smoke. Control diabetic blood sugars.
  • Reduce the risk of drug interactions by letting all of your doctors know about every medication you are taking, even over the counter medicines, vitamins, herbals and birth control pills.
  • Alcohol is an addictive drug and excess alcohol consumption is a risk factor for heart disease and other diseases and contributes to domestic violence and automobile fatalities.

© 2017 INTEGRIS Health Pencil
Oklahoma's largest hospital network
3300 N.W. Expressway
Oklahoma City, OK 73112 Phone: (405) 951-2277
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