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Healthy Living with a Busy Schedule

Spring Activities Into Your Daily Lives (activity guide .PDF)

 staying on track info
Get Moving!
Research shows that multiple short walks throughout the day can help you establish the physical activity habit. Also, by getting up and taking short walks (2-5 minutes) you can prevent the discomfort of fatigue and stiffness that often accompanies long hours working at your desk.

Choose Activities You Enjoy
In order to maintain consistent physical activity you must find an activity that you enjoy and can fit into your schedule without difficulty. The best exercise for you is the one that you like to do and can continue to enjoy for a lifetime.
If you are just getting started with physical activity it is best to choose a moderate intensity activity such as walking, gardening, or dancing. You can develop the physical activity habit by adding short walks throughout your day that will add up to 30 minutes of moderate physical activity. Research has revealed that accumulating moderate intensity activity throughout your day will lead to a significant reduction in health risks and will also lead to greater success with exercise adherence.
If you have already established the exercise habit, you will want to experiment with a variety of physical activities that will continue to challenge you and help you maintain motivation. Once an exercise becomes tedious it is time to try something new or simply add variety to an old routine. For example, if you have been walking or jogging for several months or longer and you are beginning to feel bored, you can spice up your routine by walking or jogging some of the nature trails in the Columbus Metro Parks. You could also add yoga, Pilates, or weight training to your walking or jogging routine (separate days).
Remember, whether you are just starting out or you have been exercising for years, motivation is the key to exercise adherence.

Reduce Stress
Long term stress can create a tremendous strain on the cardiovascular system and can eventually contribute to heart disease. Although we cannot eliminate stress in our lives, we must find a way to reduce and cope with our stress. Some great stress reduction techniques include:

1. Physical Activity
2. Progressive Relaxation Techniques
3. Deep Breathing
4. Yoga
5. Take a Break When the stress builds get up and take a short walk.

There are many more methods available for reducing stress but the key to reducing stress in your life is to experiment with a variety of stress reduction techniques until you find the method or methods that work best for you. Once you have established your stress reduction technique, you will need to remain consistent with your chosen method, especially during periods of increased stress in your life.


Eat Healthy
Eat in moderation and eat foods that are nutrient dense. Too often we subject ourselves to the fast food philosophy of consuming food in extra large portion sizes that are calorie dense but relatively poor in nutrient content. Here are a few tips for eating heart healthy:

Cook only enough food for one moderate portion size.
Use small plates when serving food. This encourages smaller portions.
After serving the food, put away any extra portions so that the temptation to go back for seconds will be less.
Eat dinner before 6:00 PM and do not snack after this time in the evening. If you cannot eat dinner early, focus on making dinner your smallest meal of the day.
Eat whole grain breads and cereals and greatly reduce the quantity of refined sugar in your diet.
Eat fruits and vegetables!
Pack your lunch rather than buying fast food. Packing your lunch is cheaper and healthier than buying fast food.
 

Related Information

Staying on Track with Your Fitness Goals

Arthritis and Other Joint Conditions (PowerPoint)

Diabetes Awareness and Prevention (.PDF)

Copy Machine Stretches

Office Exercises No. 1

Office Exercises No. 2

Office Circuit Training

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