Beech Tree News Network

Since Daylight Savings Time comes to an end next weekend, I’ve begun to consider my exercise goals for shorter and colder days. My daughter(s) and I usually walk after work – the new sidewalks have been helpful, but our time before dark will soon be limited. So, we’re trying to find solutions to help us make healthy choices.

Choosing a healthy lifestyle is a behavioral choice. On the website of the Office of Disease Prevention and Health Promotion (ODPHP) managed by the U.S. Department of Health and Human Services, individual behavior was listed as a health factor. Since a person’s behavior plays a role in health outcomes, many health interventions focus on changing behaviors (for example, substance abuse, diet, and physical activity) and encouraging positive changes. The website stated, “Positive changes in individual behavior can reduce the rates of chronic disease in this country” (https://www.healthypeople.gov/2020/about/foundation-health-measures/Dete...). Controlling our own behavior is a health tool that we can learn to use. Certainly, the advice of a health care provider would be helpful in this area.

The winter months are a challenge regarding exercise. If we don’t exercise, we lose ground in living healthy lives. If we do exercise, we face logistic challenges for exercising.  The Medical Center’s fall issue of WellNews included the article “9 Ways to Prevent Sports Injuries” (p. 9). That article included some advice that may be appropriate regarding the winter months.
•    Be consistent in your exercise, and only increase the length or intensity of your routine by 10% or less per week. If we are not consistent, we face increased risk of injury. The article recommends that we get some exercise daily even if it’s minimal.
•    Wear proper protective gear for each activity. Also, if the workout is outdoors, appropriate clothing should be selected for the weather.
Many people don’t exercise in bad weather because they don’t have a plan. Yet, we can plan by identifying our exercise options for the day. After all, exercise can be indoor and/or outdoor activities. A possible option might be going to work out in one of the exercise facilities located in Morgantown or using an exercise machine at home. Also, YouTube has many exercise videos, including several “Walk Away the Pounds” videos.

Healthy eating is also important to healthy living. During the cooler months, we see increased prices for fresh foods because many of the foods are out of season. The fall Modern Woodmen magazine had an article that encouraged eating healthy on a budget. One suggestion in the article was to learn to love beans and whole grains since these foods provide vitamins, minerals, and antioxidants as well as being inexpensive. Another option might be purchasing locally grown foods directly from orchards or hot houses. Many of these foods may be purchased in bulk then frozen or canned. For instance, the Jackson’s Orchard apple season is winding down, and their apples could be frozen or canned. Such fruits and vegetables are delicious in the winter months – maybe even more so because we recognize the work that went into them.

Finally, a recent study found that exercising one hour for every eight hours spent sitting results in a significant reduction in, or elimination of, the risk of death from heart disease, diabetes and some cancers associated with sitting (The Lancet, 2016, http://www.thelancet.com/journals/lancet/article/PIIS0140-6736%2816%2930...). So, making healthy choices has a positive payoff. And since winter in Kentucky is a given, I’ll just plan day by day.