is part of "The Monday Campaigns" in association with Columbia University, Johns Hopkins University, and Syracuse University.
December 1 - Can't sleep? Exercise Might Be the Cure
Regular physical activity at the right times may help you sleep better. People who exercise 4 days a week report improved sleep quality, longer sleep, and less time falling asleep. That being said, the National Sleep Foundation recommends that you finish your workout at least 3 hours before you plan on going to bed.
Sleep soundly this week by adding exercise to your morning, afternoon or early evening. Track your progress by keeping a sleep journal and noting how you feel when you wake up in the morning.
Nov 24 - Research for the Road -
There’s no reason you can’t eat well while you travel! Plan your meals the way you would plan your wardrobe or lodging: go online to find local eateries and menus, pack healthful snacks or schedule a supermarket trip when you arrive at your destination. Then come up with a plan for how you will fit healthful meals into your itinerary. If you’re planning an upcoming vacation or business trip, take time to consider your meals. Having an idea of what’s available will help you feel in control and reduce your chances of overdoing it.
Nov 17 -Add Exercise When You Can! -
Regular physical activity benefits every part of your body and can reduce your risk of cardiovascular disease, type-2 diabetes and more. While it’s recommended that adults engage in at least 150 minutes of moderate-intensity activity each week, every bit is better than nothing! It’s important to start moving and gradually increase intensity and duration.
Start strong this week by adding activity whenever possible. It can be as simple as walking while
on the phone, parking at the end of the lot, or taking the stairs instead of the elevator. Write down this week’s moves and think of ways to build on them.
Nov 10 - Create a Supermarket Plan
A good mood or hunger pangs can make a big difference in what you bring home from the grocery store. Both feelings tend to lead to a pile up of unnecessary junk and other impulse buys. And once these items are in your home you may feel obligated to eat them!
Have a plan of attack this week! Write a grocery list and stick with it: even include a few healthful snacks so you don’t feel deprived.
Nov 3 - Get Active Without the Gym
You don’t need an expensive gym membership or fancy equipment to get active. Exercise is any
movement that works your muscles and uses more energy than resting. Try walking around your
neighborhood, playing tag with the kids, using resistance bands, running up and down the stairs,
making your own weights at home or doing push ups and sit ups.
Come up with some creative, free fitness ideas this week. Remember that playing sports, swimming, biking and other fun activities all count as exercise!
Oct 27 - Do It for Your Health!
Eating large amounts of red and processed meat (like bacon, deli meats, and hot dogs) has been linked to an increase in colon, rectal, and prostate cancer. Excessive meat consumption can also lead to other preventable diseases, such as obesity, diabetes, heart disease and stroke.
This week, start off with a Meatless Monday. See if you can swap red and processed meats for leaner sources of protein like beans, lentils or tofu.
October 20 - Embrace Your Creative Side
Recent research shows that cultural activities, such as going to a museum exhibit or creating an art display, increase happiness and satisfaction in life while decreasing depression and anxiety. Activities that involve being active in the creative process are more beneficial than passive and receptive activities (i.e. watching television).
This week, experiment with a creative activity that interests you; it can be anything from photography or painting to arranging flowers or singing.
October 13 - Go the Whole Way
Nutrients are most heavily concentrated when foods are in their natural state. Though many processed foods have health claims on the box, whole foods usually offer more antioxidants, fiber and essential vitamins. Plus, processed foods pack unhealthy extras like sugar, fat, sodium and other additives.
Purify your diet this week by choosing whole foods over more processed options; replace applesauce with sliced apples, choose baked potato wedges with olive oil over French fries, or opt for whole grain oats over packaged granola bars.
October 6 - Beat Stress with
changes in appetite, muscle tension, problems sleeping, a racing heart,
dizziness, a clenched jaw, headaches, and aches and pains are all signs
of stress. Giving yourself time to pause and breathe deeply when you
encounter these stress signals can help you discover their cause and
reduce their impact in the future.
If you begin to notice any of these symptoms this week, slow down!
Pause for a moment and focus on 10 deep breaths. Remember that most
stress triggers are manageable and there are plenty of tools at your
September 29 - Do the best for your breasts
Breast cancer is the second most common type of cancer diagnosed in American women. And although it’s more rare, men can develop breast cancer, too. Fortunately, eating a healthy and balanced diet (especially high in fruits and vegetables), exercising regularly, maintaining a healthy weight, not smoking, and limiting alcohol consumption may all lower your risk of developing breast cancer.
This week, evaluate your current breast cancer prevention practices and check to see when your next screening should be. If you’re between the ages of 50 and 74, you should have a mammogram once every 2 years. If outside of this age range, talk with your physician about your risk factors and when you should get screened for breast cancer.
September 22 - Cook to Preserve Nutrients - Raw fruits and vegetables usually provide more vitamins than their cooked counterparts, but there are ways to prevent nutrient loss while still savoring prepared foods! Careful cooking with minimized heat and water may only result in a 5-15% nutrient loss (compared to processed foods, which can lose 50-80%.) This week, try steaming or quick sautéing vegetables and cooking meat over low heat to presserve as many nutrients as possible. You might even discover a new favorite recipe!
September 15 - Exercise Can
Provide Energy -
Ever feel “too tired to exercise” in
the morning or after work? It’s more likely that you’re emotionally
tired and unmotivated. Look past this initial reaction and follow
through with your fitness plans; your body will appreciate the
short-term energy boost and stamina that comes with physical activity!
Challenge yourself to fight fatigue and stick to your exercise routine
this week. Note how refreshed and energetic you feel after your
September 8 - Stay on Track When Eating Out - Don’t let your good habits disappear when eating out! There are plenty of healthful options available in restaurants like grilled entrees (instead of fried), simple salads with dressing on the side, and extras like broth-based soups and steamed veggies. Don’t be afraid to order exactly what you need to stay healthy, or take part of your food to go!
Look at your schedule this Monday and see if you’re eating out this week. Take some time to research the restaurant’s menu online, or to look up some healthy options in that culinary tradition.
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