How do you picture yourself in your retirement years? Do you look forward to walks through the neighborhood, living independently, and pursuing the hobby you’ve always been interested in? Or do you envision yourself in a wheelchair, maybe in a nursing home or other care facility?
You’re probably anticipating the former scenario. To help you accomplish your dream, the government has identified the top 10 inhibitors to healthy living now and in the future. Topping the list is lack of exercise.
If you want to increase your life expectancy, improve your mental health, and decrease your risk of disability and disease, implement 10 healthy living suggestions:
1. Regular physical activity – Be more active throughout the day in addition to getting at least 30 minutes of moderate physical activity on most, or preferably all, days of the week. If you are trying to maintain healthy weight after weight loss you should be even more active. Children need at least 60 minutes of physical activity daily. Limit inactive forms of play such as television watching and computer games.
2. Healthy weight – A healthy diet and regular physical activity are both important for maintaining a healthy weight. Over time, even a small decrease in calories eaten and a small increase in physical activity can help prevent weight gain or facilitate weight loss. Obese individuals who are trying to lose substantial amounts of weight should seek the guidance of a healthcare provider.
3. No tobacco use – There is no safe tobacco alternative to cigarettes. If you smoke or chew, take steps now to stop.
4. No substance abuse – Just say “No.”
5. Responsible sexual behavior – Condoms, if used correctly and consistently, can help prevent both unintended pregnancy and sexually transmitted s. Abstinence is the only method of complete protection.
6. Mental health – Mental health is sometimes thought of as simply the absence of a mental illness but it’s actually much broader. It’s a state of successful mental functioning, resulting in productive activities, fulfilling relationships, and the ability to adapt to change and cope with adversity. Mental health is indispensable to personal well being, family and interpersonal relationships, and one’s contribution to society. Don’t hesitate to seek the help of a professional counselor, psychologist, or psychiatrist.
7. Reduce injury and violence – More than 400 Americans die each day from injuries due primarily to motor vehicle crashes, firearms, poisonings, suffocation, falls, fires, and drowning. The risk of injury is so great that most people sustain a significant injury at some time during their lives. (Check out the Safety Center articles to learn more about reducing your risk of injury.)
8. Environmental quality – An estimated 25 percent of preventable illnesses worldwide can be attributed to poor environmental quality. Two indicators of air quality are ozone (outdoor) and environmental tobacco smoke (indoor). Wash foods sprayed with pesticides (or buy organically grown produce) and do what you can to improve the air quality where you live.
9. Immunizations – Vaccines are among the greatest public health achievements of the 20th century. Immunizations can prevent disability and death from infectious diseases for individuals and can help control the spread of infections within communities.
10. Access to healthcare – Find and regularly visit a doctor’s office, clinic, health center, or other place where you can receive quality health care or receive health-related advice.
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