"The first wealth is health."
–Ralph Waldo Emerson

Other factors that play a role in obesity

Assessment tools for diet and physical activity can help you analyze your food intake and physical activity.

What's a good way to gain weight if you're underweight? (Mayo Clinic)

How much do you know about folic acid? take the folic acid quiz

Can eating omega-6 fatty acids cause heart disease? (Mayo Clinic)

Small Steps Change of the Month

Studies show that for every hour of walking, you may increase your life expectancy by two hours, so get walking!

Adults

Exercise and Immunity

Battling another cough or cold? Feeling tired all the time? Taking a daily walk or following a simple exercise routine a few times a week may help you feel better. Exercise not only helps your immune system fight off simple bacterial and viral infections, it decreases your chance of developing heart disease, osteoporosis and cancer.

While exercise is beneficial, be careful not to “overdo” it. People who already exercise regularly are cautioned not to develop too vigorous a workout program in the hopes of increasing the immunity benefits.

Studies show that people who benefit most from starting and sticking to an exercise program are those who go from a sedentary or “couch potato” type lifestyle to a moderately energetic lifestyle. Exercise can help us feel better about ourselves, just by making us feel more energetic and healthier. A moderate program can consist of: 

• Bicycling a few times a week
• Daily 20-30 minute walks
• Going to the gym every other day
• Playing golf regularly

Eating Smart is an Energy Booster

Boost your energy by eating smart. Keep a serving or two of your favorite fruit or vegetable handy wherever you are for a quick snack during the day. Avoid big meals; heavy, fatty foods can leave you feeling groggy. Eating smaller and more frequent meals will help balance out your energy and blood sugar levels over the course of the day. Whole grain fiber-rich goods are a great filler-upper. Fiber causes food to stay in your stomach longer, so you feel full longer. Avoid quick fixes like coffee, high-calorie energy bars and candy – which rely on caffeine and sugar – and can lead to energy spikes and crashes. Drink lots of water. Dehydration reduces energy levels.

Learn more about eating smart to boost energy.

Did you know?

Walking poles work your arms, shoulders, chest and upper back muscles through a full range of motion as you walk. They are good for brisk walking. They turn your daily walk into a full-body workout. They help you to burn more calories and foster balance and stability. They help you maintain proper posture in the upper back and take some of the load off of the lower back, hips and knees

	BMI Calculator Underweight=less than 18.5 Normal weight=18.5-24.9 Overweight=25-29.9 Obesity=30 or greater Current Weight lbs. Height ft. in. Your BMI: What does this mean?

Exercise in cold weather (Mayo Clinic)

Why you should strengthen your core muscles (Mayo Clinic)

Extra calories, low protein are culprits in weight gain

Start! Walking at Home (AHA video series)

American Heart Association guidelines for physical activity

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