As we approach the last days of the summer, the start of a new school year and the beginning of the holiday season, life seems to get a little more chaotic.  During these times when it can be more of a challenge, it’s especially important to remember to take care of our health. As health professionals, it is also vital to help your patients and clients identify ways that they can be and stay well.
 
September is America on the Move month, which reminds us to keep (or start) being active while enjoying delicious, nutrient-rich foods, two important components of staying healthy. One major strategy that AOM focuses on is to balance activity and healthy eating by promoting a simple idea: eat 100 calories less and walk an extra 2,000 steps (about 1 mile) each day.
 
The new guidelines for physical activity for adults recommends at least 150 minutes of activity each week, or about 30 minutes each day. Even small amounts of physical activity (any activity is better than none) can provide a wealth of health benefits, including:

• stress relief
• improved mood, sleep and self-esteem
• increased energy levels
• improved immune function
• improved blood sugar, blood pressure and cholesterol levels
• bone and muscle strength
• weight management.

Dairy Council of California’s MyFitness Planner can help reinforce these positive messages about physical activity. Users are prompted to set activity goals and receive weekly follow-up emails aimed to assist them in improving activity levels. In fact, a randomized, controlled trial by Dairy Council of California and the National Cancer Institute showed that women who used the MyFitness Planner significantly increased their levels of physical acitivity by more than 30 minutes each week. That is equivalent to adding one additional day of physical activity per week to their previous routine. One study participant wrote, "I'm staying motivated about exercise, fitness, nutrition and commitment. I also motivate my friends and family."
 
So, take a walk at lunch, a hike on the weekend and a bike ride after dinner with your family or friends. There are 1,440 minutes in the day—set aside just 30 of them to move your body and reap the benefits!