Califon Fit

Along about this time last year, I wrote about the many opportunities our beloved Califon offers in pursuing better health and fitness. My opinion remains unchanged . . . Califon offers tremendous health potential! But this time of year, many of us are making some very personal resolutions to “do better” and be healthier! Here are a few you may want to consider.

By Councilman Tony Forrester, Ph.D., R.N.

No matter who you are or what your age, if you’re stressed, go dancing! You know your heart benefits from exercise. Your brain does, too! Studies show that regular, moderate exercise – 30 minutes of walking or a light one-mile run helps in fighting the effects of aging on the brain. No “Iron Man” workouts required! All types of exercise count: walking, bicycling, hiking, swimming, aerobics, weight training . . . and dancing are all great exercise, especially on these cold winter days and evenings. Compelling research evidence suggests that exercise stimulates the body to fight the stress that occurs in all our lives — stress that causes oxidative changes in the brain and contributes to premature aging. So why not de-stress and stay young with a little exercise . . . why not go dancing?

If you’re a kid, get more sleep! Lack of sleep can affect more than sleepiness in school. Childhood obesity is pandemic in the US and studies suggest an important link between skimping on sleep and being overweight. Sleep shortfalls may increase “hunger” hormones so kids eat more and are less likely to exercise and burn calories than when they’re well-rested and re-energized. Kids differ, but general guidelines from the National Sleep Foundation are as follows: ages 3-5 (11-13 hours); ages 5-12 (10-11 hours); and ages 11-17 (9+ hours). To get a good night’s sleep, keep a regular bedtime routine and: quiet down a few hours before bedtime; avoid meals just before bedtime; remove TVs, computers and gadgets from your bedroom; and make sure your bedroom is quiet, dark, relaxing and not too hot or cold.

If you smoke . . . QUIT . . . and don’t worry about weight gain! Some people pick up 4 or 5 pounds early on, but that’s only temporary. Get help and support from your primary care provider, family friends, and co-workers. Your primary care provider (doctor or advanced practice nurse) can help you tailor an approach that best suits you. There are many FDA-approved medications available to help you quit smoking. You can greatly increase your odds of quitting for good, by combining medication with other strategies like – avoiding your “smoking triggers” and changing your daily routine. Also, some foods and drinks make cigarettes taste better; some make them taste worse. Try eating more vegetables and less meat. Swap out that coffee (or alcohol) for a glass of water or milk. Let your taste buds stifle those ruthless cravings!

Being “Jersey Strong” starts with each of us as individuals and the personal decisions we make about our own health-seeking behaviors! Whatever your health goals, whatever health challenges you face, reaffirm your commitment to better health and a healthy lifestyle by being “Califon Fit!”

Last modified: December 29, 2014