Although I work for a hospital, like many people, I probably don’t always have the healthiest habits. So I decided to talk to our Health & Wellness Nurse, Kelly Burton, to ask her about the top five habits people should cultivate to improve their health. It was a bit hard finding the time to chat with her, as she is usually busy with a wealth of wellness classes and presentations —not to mention organizing this year’s annual fall race, the Swifty Swine 5k —but she generously agreed to meet with me to go over my questions.
Tip # 1: Quit Smoking
It’s probably no surprise that her first recommendation is to quit smoking. We all know that smoking is terrible for our health. The challenge is finding the motivation and tools to successfully quit. As a former smoker myself, I know firsthand it isn’t that easy.
Luckily, there are resources that can help. The American Lung Association has information about their Freedom from Smoking program on their website, or you can call them at 1-800-QUIT-NOW.
Warner Hospital and Health Services also offers a free Tobacco Cessation Program. This is a seven-week program where you can work with a trained facilitator to help you set a quit date, build a quit plan and work through your first few smoke-free months. The next one will be held toward the end of the year, just in time for a healthy New Year’s Resolution. If anyone is interested, call the Wellness Center at 217-937-5202 or email [email protected].
Tip #2: Regular Exercise
The second healthy habit that Kelly talked about is to get active. In her wellness presentations, she suggests a goal of 150 minutes of activity each week. That might sound overwhelming if you’re currently inactive or have health issues that make finding ways to exercise a challenge, but she had several good suggestions for getting started.
You can
- Walk around in your house
- Walk an extra trip to the mailbox and back each day
- Park farther away from the door when you go shopping
- Do legs lifts in bed before you get up and go to sleep
For people who are able to walk a bit more, she suggests going outside to exercise. It’s always fun explore a new park. My personal favorite is Weldon Springs State Park, home of the annual Swifty Swine 5k, sponsored by Warner Hospital.
I shared that last year, I was motivated to start running in order to participate in the race, and she said that people who already walk a lot and want to pick up the intensity can add some running in with their walks, especially if participating in an event like the Swifty Swine sounds like fun. (Although many people participate in the Swine as walkers, too.)
Of course, if you’re happier just going for a walk, there’s no need to pick up the pace for good health. That’s purely a matter of personal preference. The important thing is to find an activity that you enjoy and do it regularly.
Tip #3: Drink Plenty of Water
The third health habit she discussed is being sure to drink your water. She recommends drinking half your body weight in ounces each day. So, someone who weighs 200 pounds should aim for 100 ounces. I confessed that drinking enough water is definitely one of my challenges and asked if she has any tips for making it easier.
“Add fresh fruit or herbs,” she suggested. Some tasty ideas include tossing a couple of slices of orange or lemon in your glass or getting fancy with combos like strawberry and fresh mint.
Tip #4: Eat Your Fruits and Veggies
This leads to the next healthy habit, eating plenty of fruits and vegetables. This is another habit that most people know about, and yet it can be challenging to actually eat enough produce every day. I asked her if there are particular foods which are better than others, for those who don’t have the inclination to eat them all.
She replied that berries are a great choice for fruit, and it’s also good to prioritize low carb veggies such as asparagus, broccoli, carrots, celery, cauliflower and green beans. For more information about healthy diet, including fruits and veggies, she recommends checking out the myplate.gov website. (Which I just did, and now I recommend it, too. There are recipes!)
Tip #5: Prioritize Regular Doctor Appointments and Health Screenings
The final habit she recommends is to talk to your PCP about what screenings you might qualify for. We always think about going to the doctor when we are sick, but don’t always remember to go when we are well. Most insurance companies cover wellness programs and screenings based upon your specific criteria. It’s recommended that you check with your PCP to see what preventative programs you might qualify for, as early detection and prevention is key.
At Warner Hospital & Health Services, we care about equipping our community to embrace a healthy lifestyle. For more tips like these, be sure to explore the many programs and classes available at the Wellness Center. To sign up, call 217-937-5275 or contact [email protected].
