2) Physical Activity Recommendations
The South Dakota Department of Health recommends 30 to 60 minutes of physical activity each day to enhance overall health. Physical activity at a moderate level performed on most days of the week can substantially reduce the risk of heart disease, developing colon cancer, diabetes, and high blood pressure.

Regular Physical Activity

• Improves strength and endurance.

• Helps build and maintain healthy bones, muscles, and joints.

• Helps control weight, develop lean muscle, and reduce body fat.

• Reduces anxiety and stress and increases self-esteem.

• May improve blood pressure and cholesterol levels.

• In addition, young people say they like physical activity because it is fun; they do it with friends; and it helps them learn skills, stay in shape and look and feel better.

Stretching Tips

• Always stretch within your limits.

• Relax while you stretch.

• Stretch with a steady pressure and hold the stretch for 20-30 seconds.

• Never bounce while stretching.

• Stretching should not be painful, if you feel pain you are over stretching.

• Breathe while you stretch.

• When you have finished your physical activity, stretch again while your muscles are warm and it will decrease muscle soreness.

Muscular Strength

• Benefits

  • Helps maintain strong bones.

  • Controls body fat.

  • Reduces your risk of injury.

  • Increases energy levels.

  • Improves body image.

  • Improve sleep.

• Tips

  • Join a gym or obtain equipment to perform exercises at home.

  • Perform 2 to 3 sets of strength training sessions per week.

  • Session should include three sets of 8-10 or 8-12 repetitions of strength-training exercises (choose the proper weight of resistance level so you are able to complete one set of 10-12 repetitions. If just beginning, start with light weight and gradually progress).

  • Perform exercises for each muscle group.

  • Stop if you feel sharp pain.

  • Rest at least one day between sessions exercising a specific muscle group.

  • Learn more about starting a strength-training program.

Make Physical Activity Fun

• Park your car farther away from school, office or store.

• Take the stairs when possible instead of an elevator.

• Think of one of your favorite places outdoors and take a walk there.

• Go for a walk with a friend you have not had time with in awhile.

• To increase the intensity of your walking, add more arm movements.

• Devote a portion of your break time each day to being active.

• Try skipping! It is almost impossible to skip and not smile.

• If getting outside is difficult, jump rope without a rope while watching the evening news.

• If time is a problem try shorter periods of exercise like three times a day for 10 minutes.

3) Nutrition Basics

Drink Plenty of Liquids

• Water - Drink plenty of water before, during and after being active, especially when it's hot or humid. If you're going to be active in the heat for an hour, drink water at least 15 minutes before you go out and every 15 minutes during your activity. Don't wait until you feel thirsty to drink.
• Soft Drinks - Soft drinks are no longer an occasional treat. They have become a daily habit, which is a leading cause of tooth decay. Sugar in pop combines with bacteria in your mouth to form acid. Diet pop contains its own acid. The acid attacks your teeth and continues with every sip. Ongoing sipping prolongs sugar and acid attacks which each last about 20 minutes. This ongoing acid attack weakens your tooth enamel. Heavy pop consumption has also been linked to obesity, diabetes, heart disease, kidney stones and osteoporosis. Artificial sweeteners and additives in soft drinks raise other health concerns. Caffeine can cause nervousness, irritability, rapid heartbeat, sleeplessness, and headaches. Dyes can cause asthma, hives, runny nose and hyperactivity. There is no nutritional value in soft drinks either so water, milk or fruit juice are healthier, wiser choices.
• Alcoholic Beverages - Avoid alcohol, including beer and wine. They increase dehydration and make it difficult to make good decisions.
• Rehydration drinks.

Ensure Proper Nutrition

• Eat 3 meals a day and 2 snacks.

• Limit high sugar and high fat foods.

• Eat 5 - 9 servings of fruits and vegetables per day

• Eat 2 -3 servings of lean meats per day.

• Eat at least 3 servings low-fat dairy products to meet calcium needs.

• Eat plenty of whole grains and foods that are high in fiber.

• Practice food safety.

  • Wash fruits and vegetables before eating.

  • Avoid undercooked meats and poultry.

Healthy Snacks

Do you ever wonder why you start to feel droopy at about 10 in the morning and 3:30 in the afternoon? It could be because of the snacks you're eating at work! Munching on chips, cookies, and candy in between meals can significantly add to your calorie and sodium intake each day. Extra calories in the morning can get your metabolism going and help you burn more calories throughout the day. Satisfying your hunger with a healthy snack in the afternoon may help you to avoid pigging out at your evening meal. Try this short list of "Morning Munchies" and "Afternoon Eats." Each is under 100 calories and can be easily prepared, packed and taken to work.

• Morning Munchies

  • 1 cup strawberries

  • Half a grapefruit, sprinkled with 1 Tbsp. sugar

  • 1/4 of a cantaloupe

  • Half an apple with 1 Tbsp whipped peanut butter

  • 1/2 cup Cheerios

  • 2 graham crackers

  • Individual container of fruit cocktail or applesauce

  • Chewy granola bar, any flavor

• Afternoon Eats

  • 20 baby carrots with fat-free ranch dressing

  • 2 1/2 cups air popcorn, topped with Parmesan cheese

  • 2 saltines with peanut butter

  • 1/2 cup strawberries with low-fat vanilla yogurt

  • Container of "light" or nonfat yogurt (artificially sweetened)

  • 1/2 English muffin with 1 tsp. margarine or butter

  • Frozen yogurt bar

  • 10 animal crackers

  • 6 reduced-fat crackers with cucumber slices on top

  • 6 ox. can of tomato juice with 1 rice cake

• Other Ideas

  • Bread, toast, bagels, bagel chips, or low-fat crackers. Spread with jelly or peanut butter if desired.

  • Low-fat microwave popcorn.

  • Cereal snack-mix or trail mix. Cut down on margarine in recipe. Use spices such as garlic or onion powder.

  • Fresh fruits such as berries, apples, bananas, peaches, oranges, tangerines, or grapes. Try exotic fruits such as mango, papaya, and star fruits.

  • Fresh vegetables such as broccoli, carrots, cucumbers, or radishes. Try some unusual vegetables, such as raw sweet potatoes and jicama!

  • Pretzels, rice or popcorn cakes, unsweetened cereal, or corn or flour tortillas.

  • Fruit and nut breads made with minimal sugar and fat.

  • Low-fat commercial snacks such as vanilla wafers, gingersnaps, or fig bars

More information

4) Avoid Injury

• Tips

  • Listen to your body and rest when needed.

  • Use appropriate equipment and clothing for your activity.

  • Prior to your activity check all equipment for safety.

  • Take 5 minutes at the beginning and end of an activity to stretch and properly warm up and cool down your muscles.

  • Start at an easy pace and work up to higher levels of activity.

  • Drink plenty of water before your activity and while you are being active.

   

• Proper Footwear -The number one cause of foot pain is shoes that are too small. Make sure there is at least a half-inch between your longest toe and the end of the shoe. Wearing shoes that have lost their ability to support and cushion your feet is another problem. If the tread is worn down or the inside lining of the shoe is torn the shoe has lost its shock-absorbing ability and should be replaced.
   

• Injury Management (RICE)
  • Rest : Stop what you are doing and let the injured area rest.
  • Ice: Put ice on your injury right away. Do this several times a day for 15-20 minutes at
    a time. Swelling should disappear in a couple of days.
  • Compression: Use a tight sock or wrap to help reduce swelling to the injured area. Be careful not to wrap the area too tightly.
  • Elevation: Raise the injured area higher than your heart. This will help to keep the swelling to a minimum. if you have any concerns about your injury you should contact your physician.
     
• Buckle Up - We all make decisions in everything we do every day. It is important to make wise choices. Here are some things to think about when you're driving and others are riding in your vehicle. The facts show the chances of surviving a crash are much higher if you wear a seat belt. We know that wearing seat belts saves lives and that 75% of the occupants who are ejected from passenger cars in a crash are killed.
  Remember to Buckle Up!
   
• Sunburn-Too Much Sun
  • Prevention: · Stay out of the direct sun, especially between 10 AM and 2 PM · Use sunscreen that has an SPF of 30 or higher · Wear sunglasses with UV protection
  • Signs: · Pain · Redness · Swelling of affected area · Blisters
  • Treatment: · Take a cool bath or shower · Drink plenty of water · Stay in the shade · If the sunburn is severe and blisters contact your health care provider
    
• Heat Exhaustion/Dehydration
  • Prevention: · Drink water every 15-20 minutes throughout the day, Stick with water, avoid soft drinks, caffeine and drinks containing alcohol · Wear a hat · Protect your skin from the sun · Minimize strenuous exercise during hot humid weather
  • Signs: · Muscle cramps · Feeling tired · Change in mood · Dizziness · Nausea
  • Treatment: · Move the person to a cool, shaded location · Cool them down with tepid water · Give cool fluids if conscious · If unconscious call 911 immediately
     
• Tips for Preventing Heat-Related Illness - The best defense is prevention. Here are some tips:
  • Wear lightweight, light-colored, loose-fitting clothing.
  • NEVER leave anyone in a closed, parked vehicle.
  • Although any one at any time can suffer from heat-related illness, some people are at greater risk than others.
  • Limit outdoor activity to morning and evening hours.
  • Try to rest often in shady areas.
  • More information 
     
• Tips for Preventing Dehydration - The following tips can help prevent dehydration:
  • Drink 8 to 10 glasses of fluids, such as water or rehydration drinks each day.
    • Drink extra water before, during and after exercise.
    • Take a container of water or sports drink with you when you exercise, and try to drink at least every 15 to 20 minutes.
    • Use a sports drinks if you will be exercising for longer than 1 hour.
    • WARNING: If your doctor generally limits the amount of fluid you drink or has you on water pills, ask how much you should drink while the weather is hot.
  • Do not drink coffee, colas, or other drinks that contain caffeine. They increase urine output and make you dehydrate faster.
  • Avoid high-protein diets. If you are on a high-protein diet, make sure that you drink at least 8 to 12 glasses of water each day.
  • Do not drink alcohol, including beer and wine. They increase dehydration and make it difficult to make good decisions.
  • Do not take salt tablets. Most people get plenty of salt in their diets. Use a sports drink if you are worried about replacing minerals lost through sweating.
  • Stop working outdoors or exercising if you feel dizzy, lightheaded, or very tired.
     
• Hypothermia - When the body temperature falls below normal.
  • Prevention: · Dress in layers · Wear a hat · Cover exposed skin
  • Signs: · Shivering · Loss of sensation · Dizziness · Memory loss
  • Treatment: · Remove person from the cold · Remove any wet clothing · Slowly warm the person · Do not rub the affected area

5) Stress Reduction
Stress is with us all the time. It comes from mental or emotional activity and physical activity. It is unique and personal to each of us. So personal, in fact, that what may be relaxing to one person may be stressful to another. Too much emotional stress can cause physical illness such as high blood pressure, ulcers, or even heart disease. When stress does occur, it is important to recognize and deal with it. Here are some suggestions for ways to handle stress. As you begin to understand more about how stress affects you as an individual, you will come up with your own ideas of helping to ease the tensions.

• Try physical activity – Physical exercise will relieve the "up tight" feelings, relax you, and turn the frowns into smiles. Remember, your body and your mind work together.
   
• Share your stress – It helps to talk to someone about your concerns and worries. Knowing when to ask for help may avoid more serious problems later.
   
• Know your limits – If a problem is beyond your control and cannot be changed at the moment, don’t fight the situation. Learn to accept what is – for now – until such time as you can change it.
   
• Take care of yourself – You are special. Get enough rest and eat well.
   
• Make time for fun – Schedule time for both work and recreation. Play can be just as important to your well-being as work; you need a break from your daily routine to just relax and have fun.
   
• Be a participant – One way to keep from getting bored, sad and lonely is to go where it’s all happening. Offer your services in neighborhood or volunteer organizations. Help yourself by helping other people.
   
• Check off your tasks – Trying to take care of everything at once can seem overwhelming, and, as a result, you may not accomplish anything. Instead, make a list of what tasks you have to do, then do one at a time, and check them off as they’re completed.
   
• Must you always be right? – Do other people upset you, particularly when they don’t do things your way? Try cooperation instead of confrontation. A little give and take on both sides will reduce strain and stress.
   
• Create a quiet scene – Change the scene by reading a good book or playing beautiful music to create a sense of peace and tranquility.
   
• Avoid self-medication – Although you can use prescription or over-the-counter medication to relieve stress temporarily, they do not remove the conditions that caused the stress in the first place.
   
• The best strategy for avoiding stress is to learn how to relax. Find activities that give you pleasure and that are good for your mental and physical well being. Forget about always winning. Focus on relaxation, enjoyment, and health. If the stress in your life seems insurmountable, you may find it beneficial to see a mental health counselor. Be good to yourself.

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