May 11 is Child Care Provider Appreciation Day. thread is celebrating by recognizing Alaska’s early childhood educators all month long! This month, we are encouraging YOU to take care of yourself by eating well and staying active.
Did you know just 30 minutes of walking every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance? It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis, and some cancers.
Eating a diet rich in fruits and vegetables is an important part of staying healthy. Eating at least two servings of fruit and three servings of vegetables daily can have many benefits: they help lower cholesterol, risk of disease, diabetes, and weight gain. Fruits and vegetables are high in fiber and low in calories, and best of all, they can be added to any meal.
Don’t forget your daily water intake! Try tips like drinking a glass of water right when you wake up, carrying a water bottle with you throughout the day, or setting a periodic reminder. Adult men need about 13 cups per day of fluid while adult women need about 9 cups. However, these amounts are just suggestions and will vary depending on size of the individual and their level of activity. Always remember to drink water before and after exercising.
Getting enough sleep every night is also an important part of keeping yourself healthy. Not only does getting adequate sleep put you in a better mood, it can reduce your risk for obesity, heart disease, high blood pressure, and chronic medical conditions like diabetes. Sleep is also linked to our ability to learn and remember information. Doctors recommend that adults get 7 to 9 hours of sleep each night. To help you get the best sleep, turn off electronics before bed, avoid alcohol and caffeine, and stick to a regular sleep schedule, even on weekends.