How can I start feeling fit and fabulous?
Did you know that people tend to gain body fat as they get older? Many women notice that they put on weight in the years leading to menopause (when menstrual periods end). They may find that losing the extra weight is not easy.
Overweight and obesity are also major health problems for black women. More than 82 percent of U.S. black women age 20 and older are overweight or obese. And over 58 percent of black women are obese. This brochure is part of a series of materials and program designed to encourage black women to move more and eat better. You may use this brochure and others in the Sisters Together series to help you and other black women become physically active and make healthy food choices.
Being physically active and eating well may help you to stay fit and feel fabulous over the years. If you are overweight or inactive, you may have a higher risk for these health problems:
Why should I move more and eat better?
Being physically active and making healthier food choices are good for you. In addition to improving your physical health, moving more and eating better may also do the following:
Your family and friends can be great sources of support as you adopt a healthier lifestyle. Ask them to join you in healthy eating and physical activity. Being healthy is important for them, too! By making healthy choices together, you may find it is easier to move more and eat better!
How can I add more movement to my daily routine?
You may have a chronic health problem that makes it difficult to move more in the ways suggested in this article. If so, talk to your health care provider about setting your own goals.
Tip: If you are over age 50 or have heart disease, high blood pressure, diabetes, osteoporosis, or obesity, talk to your health care provider before starting an intense physical activity program. In most cases, you don't need to talk to your provider before starting a less strenuous activity like walking.
Aim to move more for 30 minutes a day - Try to do at least 30 minutes of moderately intense physical activity on most or all days of the week. Moderately intense activities, like brisk walking or dancing, speed up your heart rate and breathing. Getting 150 total minutes spread over the week is suggested. But even 60 total minutes a week of activity that is moderately intense may bring you health benefits.
Start with 10 - Fitting in physical activity is not as hard as you may think. You don't have to do the whole 30 minutes at one time. Start with a 10-minute session three times a day, then move to 15 minutes twice a day.
Strengthen your muscles - Also try to do activities to strengthen your muscles at least two times a week. If you have weights or a rubber exercise band, they are good options to use. You can also lift canned food as weights for strengthening your arms and back. These activities are important because older adults—especially women—tend to lose muscle and bone every year. Activities to strengthen your muscles may help prevent or reduce this loss.
Battle your barriers - Several reasons may occur to you about why you find being physically active difficult. If some of the thoughts below sound familiar to you, try the tips after each comment to overcome things that may keep you from being active.
"It's too late for me to get physically active." - It is never too late to start moving more! Physical activity may help you manage your arthritis and osteoporosis (bone loss). Being more active may also help you do the following:
“Physical activity is a chore.”
“I spend time and money on my hair and don’t want to mess it up.”
“It's too expensive.” - There are lots of ways to be physically active that are free or low cost.
“I don't have enough time.” - No matter how busy you are, there are ways to fit in 30 minutes or more of physical activity each day:
“I'm not an athlete so why strength train?” - Activities to build strength are good for everyone, including older adults.
Tip: To avoid injury, it is important to use good form when you do strengthening activities.
For example, lifting weights may help protect your bones. Strength training may also help you perform your daily activities with more ease. In addition to weight lifting, there are many ways to become stronger.
What are some simple ideas for eating well?
Make healthy meals that taste good - Fried foods and fatty meats may taste good, but they are high in saturated fat, which is not healthy for your heart. There are other ways to add flavor to your food.
Save time and money when you cook - You don't have to spend a lot of time in the kitchen or a lot of money to eat well.
What should I do if i'm a vegetarian?
Many people are now getting more vegetables on their plates by enjoying "meatless Mondays" or becoming vegetarians. If you're a vegetarian, you can get the nutrients you need in a vegetarian diet by eating a variety of foods. Just make sure you watch your portions and work within the calorie guidelines based on your sex, age, and activity level.
Here are some ideas for people who prefer to eat mostly plant-based foods:
How can I eat well when away from home?
In real life, you can't always cook your meals. Here are some ways to make healthy choices when you are away from home:
I can do it!
Set goals and move at your own pace to reach them. Ask your family and friends to help you. They can encourage you, help you with setbacks, and be there to celebrate your successes!
No matter what, keep trying—you can do it!
National Institutes of Health
NIH Publication No. 03–4927
January 2003
Updated February 2012
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