Martin Health System | For your health | Winter 2018

10 MARTIN HEALTH SYSTEM CORE EXERCISE Core muscles help stabilize the spine, pelvis, ribs and hips. Front plank • Lie on your stomach, elbows under your shoulders, forearms and palms down. • Tuck in your toes toward your shins. Lift your trunk and thighs off the floor. Hold your body straight for five seconds or more. • Gently lower back to the floor. • Rest for 30 to 45 seconds and repeat for two or three sets. HOW MANY CALORIES WAS THAT? Find out how much you can burn doing various activities with our Calories Burned Calculator. Check it out at martinhealth.org/calorie-calculator . 6 weight-loss tips that work BE A MINDFUL EATER If you combine nibbling with other things, like chatting on the phone or watching TV, you’re likely to lose track of how much you’re eating. MOVE MORE Exercise can help fend off nu- merous diseases, including heart disease, high blood pressure and type 2 diabetes. It can also help you manage your weight. Try to get in at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, a week. (Brisk walking is defined as a 15-minute mile.) MIND YOUR METABOLISM As we age, our metabolism slows down; we tend to lose lean muscle and gain fat. If you’ve noticed your waistline growing, make sure the number of calories you take in and the amount you burn stays about the same. To help keep from eating more than you need, limit snacking and keep portion sizes reasonable. PILE ON THE PRODUCE Almost all of us need to eat more fruits and vegetables. They’re chock-full of vitamins, minerals and fiber. You can start by filling half your plate with produce. A MATTER OF SCALE People who lose weight and keep it off are more likely to weigh themselves regularly than those who lose and regain pounds. So step on that scale every morning. HEALTHY LIVING