When is National Women’s Health and Fitness Day?
September 25, 2019 marks a national health movement to promote and acknowledge the healthy living of women. It is the last Wednesday of September every year. This day recognizes the importance of physical activity and a healthy diet. At Massapequa Pain Management & Rehabilitation, we offer a variety of services such as physical therapy, rehabilitation, orthopedic, and chiropractic care. Below are some diet and exercise recommendations so you can improve your life today.
How Can I Become More Active?
The Department of Health and Human Services recommends that adults exercise moderately for 150 minutes or vigorously for 75 minutes per week. We will break this down for you:
Moderate aerobic exercise can include the following:
- Ballroom dancing
Vigorous aerobic exercise includes activities such as:
- Jumping rope
If you find it difficult to find time in your busy day to exercise, some physical activity is better than none. Consider a quick, five-minute walk to break from long periods of sitting. Even if you are reaching your physical activity goals, a sedentary lifestyle can lead to other risks, too. Find every chance in your day to get on your feet, such as:
- Standing while watching television
- Using a standing desk
- Take a quick break every 30 minutes from sitting
How Can I Change My Diet?
Nutrient-rich foods are not only energy-boosting, but they also decrease your risk of disease in the future. So why not use National Women’s Health and Fitness Day as a reason to start? If you are looking to bring more color to your plate, here are a few suggestions:
- 3 oz equivalents – whole grains
- 3 servings of low-fat/fat-free dairy products
- 5-5 ½ oz equivalents – protein
- 2 cups of fruits
- 2 ½ cups of vegetables
A healthy diet is mostly similar for women and men, but there are certain foods that women should consider throughout each stage of their life.
- Folate and folic acid – To decrease the risk of birth defects, women are encouraged to consume 400 micrograms of folate daily, during their reproductive years. This value changes if a woman is pregnant. Some foods with folate are citrus fruits and leafy vegetables. Some cereals and bread contain folic acid. Talk to your nutritionist before taking any supplements.
- Iron-rich foods – Foods that contain iron are a great source of energy for pre-menopausal women. Some examples of foods with iron are spinach, beans, and meats such as chicken and pork.
- Calcium and Vitamin D – By consuming enough calcium through cheese, yogurts, and other foods, you lower the risk of osteoporosis and other bone diseases. As women get older, their need for calcium and Vitamin D increases. For Vitamin D, consider salmon, eggs, and fortified beverages such as milk in your diet.
- Fiber – Making sure you are consuming enough fiber is crucial for your digestive system as well as maintaining proper bowel movement. Foods that are high in fiber fill you up for longer, as well as help in preventing certain disease. This may include high blood pressure, diabetes or even bowel cancer. Fiber-rich foods include, but are not limited to, beans and legumes, darker colored vegetables, bananas, as well as bread and grains.
The Next Step:
September 25th is National Women’s Health and Fitness Day, but you can start a healthy lifestyle any day. If you have anybody aches or pains, we can assist you at Massapequa Pain Management and Rehabilitation. Our experienced team is here to help through our chiropractic, physical therapy, orthopedic, and rehabilitation services. Contact us with any questions or to book an appointment today!