Healthy Living: Exercise, Diet and Stress DIVISION OF YOUTH CORRECTIONS

The Division of Youth Corrections (DYC) and the Colorado Department of Human Services (CDHS) do not require their employees to follow a healthy lifestyle. However, maintaining a healthy balance between eating patterns and activity levels are highly recommended by health professionals and medical experts. Let's get started

The Division of Youth Corrections (DYC) and the Colorado Department of Human Services (CDHS) do not require their employees to follow a healthy lifestyle. However, maintaining a healthy balance between eating patterns and activity levels are highly recommended by health professionals and medical experts.

EXERCISE There is an increasing prevalence of obesity, cardiovascular disease, diabetes and some cancers in this country due to poor physical health. Establishing a healthy lifestyle is your primary and best prevention against many of these conditions.

There is an increasing prevalence of obesity, cardiovascular disease, diabetes and some cancers in this country due to poor physical health.

Establishing a healthy lifestyle is your primary and best prevention against many of these conditions.

EXERCISE Experts say just 30 minutes of activity three to four days per week will help you stay healthier. Exercise will make you feel better, improve your health and help you perform at your best every day. Best of all, it is never too late to start.

Experts say just 30 minutes of activity three to four days per week will help you stay healthier.

Exercise will make you feel better, improve your health and help you perform at your best every day.

Best of all, it is never too late to start.

The question is: How do I do this? There are many ways to exercise every day with out going to the gym or to a fitness club. Here are a few: Park farther away from work, the grocery store, or the shopping mall. Take your dog for a 20-30 minute walk every other day. Add exercise into your weekend plans. Turn your coffee break into a walking break. Use the stairs instead of the elevator/escalator.

There are many ways to exercise every day with out going to the gym or to a fitness club. Here are a few:

Park farther away from work, the grocery store, or the shopping mall.

Take your dog for a 20-30 minute walk every other day.

Add exercise into your weekend plans.

Turn your coffee break into a walking break.

Use the stairs instead of the elevator/escalator.

What are the benefits of exercising? Here are just a few: Capacity of lungs increases. Heart muscle grows stronger. Promotes strong and healthy bones. Increases intellectual capacity and productivity. Antidote for emotional disturbances – a.k.a. stress. Realistic way to lose weight.

Here are just a few:

Capacity of lungs increases.

Heart muscle grows stronger.

Promotes strong and healthy bones.

Increases intellectual capacity and productivity.

Antidote for emotional disturbances – a.k.a. stress.

Realistic way to lose weight.

HEALTHY EATING Guide your food choices with the help from the “Food Guide Pyramid” and the “Dietary Guidelines for Americans” . A well-balanced diet coupled with regular exercise is a successful combination to help keep your body fit.

Guide your food choices with the help from the “Food Guide Pyramid” and the “Dietary Guidelines for Americans” .

A well-balanced diet coupled with regular exercise is a successful combination to help keep your body fit.

HELP! Changing personal behaviors and attitudes about nutrition and health can be challenging. The following world wide web sites may assist you in making some lifestyle changes: www.eatright.org www.webmd.com www.healthfinder.gov www.nutrifit.org

Changing personal behaviors and attitudes about nutrition and health can be challenging. The following world wide web sites may assist you in making some lifestyle changes:

www.eatright.org

www.webmd.com

www.healthfinder.gov

www.nutrifit.org

STRESS Stress is simply the body’s non-specific response to any demand made on it. Stress is synonymous with nervous tension or anxiety. Stress can also cause exhaustion, illness, heart attacks and other adverse conditions. One important thing to remember about stress is that certain forms are normal and essential.

Stress is simply the body’s non-specific response to any demand made on it.

Stress is synonymous with nervous tension or anxiety.

Stress can also cause exhaustion, illness, heart attacks and other adverse conditions.

One important thing to remember about stress is that certain forms are normal and essential.

RECOGNIZING STRESS The following are indicators that you may be encountering negative stress: General irritability. Elevated heart rate/ Increased blood pressure. Floating anxiety-anxious feeling for no specific reason. Trembling. Insomnia. Headaches Indigestion. Pain in neck and/ or lower back.

The following are indicators that you may be encountering negative stress:

General irritability.

Elevated heart rate/ Increased blood pressure.

Floating anxiety-anxious feeling for no specific reason.

Trembling.

Insomnia.

Headaches

Indigestion.

Pain in neck and/ or lower back.

STRESS MANAGEMENT STRATEGIES The following are tips on how to maintain a healthier lifestyle and to prepare you to cope with the stress of everyday living. Structure at least three to four days a week to include a minimum of 20 minutes of aerobic exercise. Eat well-balanced meals, more whole grains, nuts, fruits and vegetables. Reduce caffeine. The substance may aggravate anxiety, insomnia, nervousness and trembling. Avoid alcohol and drugs. These substances may add to headaches and swelling, decrease coping mechanisms and add to depression. Get at least 7 hours of sleep each night. Spend time each day with at least one relaxation technique-imagery, daydreaming, prayer, yoga, meditation…. Go for a walk. “ Release that which you can not control”

The following are tips on how to maintain a healthier lifestyle and to prepare you to cope with the stress of everyday living.

Structure at least three to four days a week to include a minimum of 20 minutes of aerobic exercise.

Eat well-balanced meals, more whole grains, nuts, fruits and vegetables.

Reduce caffeine. The substance may aggravate anxiety, insomnia, nervousness and trembling.

Avoid alcohol and drugs. These substances may add to headaches and swelling, decrease coping mechanisms and add to depression.

Get at least 7 hours of sleep each night.

Spend time each day with at least one relaxation technique-imagery, daydreaming, prayer, yoga, meditation….

Go for a walk.

“ Release that which you can not control”

The End Division of Youth Corrections Office of Quality Assurance