30 / 5 / 365

Three numbers to remember 30, 5, and 365.

30 - The Surgeon General recommends that adults get 30 minutes of moderate physical activity five days per week. Moderate physical activity can be brisk walking, bicycling, raking leaves, or push mowing the yard.

5 - Each person should eat 5 servings of fruits and vegetables per day. What is a serving? 1 medium apple or a cup of cooked green beans cound as a serving each. 8 oz of orange juice count as a serving, but don't get all your servings from fruit juices because whole fruits have more fiber and less sugar than juices.

365 - This stands for 365,000 deaths each year in the US that are caused by persons not getting enough physical activity and eating a poor diet. That is 1,000 persons per day who die! If people were more physically active and ate better less people would die from heart disease, stroke, certain forms of cancer, and lots of other diseases.

Being active and eating healthy is simple but not always easy to do. If you miss 1 day it won't kill you, but those days turn into weeks and the next thing you know you are really out of shape. If you have slipped and need to get back in shape, then start small. Remember that "Rome wasn't built in a day," so start walking a little bit each day. Increase it by a few minutes each time out, try to add an apple to your diet each day and cut out the soft drink. Small steps add up to big strides, so you remember you can do it.

I like this quote from former NFL coach Mike Ditka, "I don't think anything is unrealistic if you believe you can do it." You have to believe in yourself and realize that you can do it. It make take some time but it will be worth the effort. So take that first step, put on some comfortable shoes and take a walk. If you are already active, then try and kick it up a notch! Go the extra mile! Your body will thank you later.

If you haven't heard of it yet, try the Fall Fitness Challenge. It is a 6-week challenge to get Wilkes County residents physically active. See earlier posts about places to pick up the activity log, and how to track your physcial activity.

Good Luck and Get Moving!

Pick Up Fall Fitness Challenge Activity Logs

Activity Logs can be picked up at the following locations:

Wilkes Family YMCA
Wellness Center
Wilkes County Health Department
Wilkes Journal Patriot
The Record

Would you like a copy mailed to you? Would your civic group or church like to give out copies to its members? Call 651-7449 to ask for copies or post a message to this blog.