Updated in May 2017
- Identify one or two specific behavioral changes that you want to make and can incorporate in your life for the long term.
- Continue these behaviors, and identify and adopt one or two additional specific behavioral changes.
- Adopt these behavioral changes for several weeks — > success!
Choose goals that fit your individual circumstances and personality.
For example, choose physical activity that you will enjoy (e.g. walking with a friend or moving to music) and fits in your daily routine (e.g. walk up stairs instead of taking elevator or escalator).
Caution: Do not reward physical activity with food.
Make changes in your eating habits that you can sustain long-term.
Plan what you will eat.
- Healthy foods: vegetables, fruits, whole grains, low-fat dairy and meat, fish
- Unhealthy foods: high in sugars, fats or salt
- Smaller portion sizes — easier with foods that take time to chew and have low-calorie density, served ahead of time on small plate
To help you stick to your plan:
- Change your environment (e.g. no junk food in your home).
- Eat only at kitchen or dining room table, not in front of TV.
- Use a food diary to identify triggers for overeating and plan incompatible actions.
- If you slip up, don’t give up; just resume your original plan.
The following table lists local and Internet resources for physical activity, nutrition and weight control, smoking cessation, etc.
Additional information can be found on the NAMI website.
|YMCA||www.philaymca.org215.963.3700||The YMCA has a pool with aquatic classes, fitness center and classes, weight room, health and wellness classes, educational classes, non-competitive sports leagues and social opportunities. Multiple locations throughout the Philadelphia area.|
|Bryn Mawr Hospital’s Stretch Your Limits program||www.mainlinehealth.org484.337.5206||Stretch Your Limts is a program that builds strength and tones muscles using resistance tubes. The program is specially developed for middle-aged or older adults with cardiac problems.|
|Main Line School Night||Mainlineschoolnight.org||Several exercise classes including boot camp, kettle bell, core, cardio and strength, sculpt and toning as well as dance classes that will keep you fit–Zumba, belly dancing, salsa, funk & hip hop, and even tap. Classes are held at local schools. Register online.|
|Centers for Disease Control and Prevention||www.cdc.gov/physicalactivity/everyone/guidelines||Shows how much, what kinds and what intensity of physical exercise adults need. Home page has links to short videos about general introduction to physical activity, what counts as aerobic activity and how to strengthen your muscles.|
|Mayo Clinic||www.mayoclinic.com/health/fitness/my00396||Fitness basics, stretching and flexibility, aerobic exercise, strength training|
|U.S. Dept. of Health and Human Services||www.health.gov/paguidelines/factsheetadults.aspx||Physical activity guidelines for Americans including examples of moderate and high intensity activities.|
|National Institute of Diabetes and Digestive and Kidney Diseases||https://www.niddk.nih.gov/health-information/health-topics/weight-control/walking-step-right-direction/Pages/walking-step-right-direction.aspx#firststep||Walking: A Step in the Right Directions includes benefits of walking, how to start a walking program, safety tips, how to stretch (including diagrams).|
|FUN PLACES TO WALK|
|Chester County||www.co.chester.us.pa||Chester County website has trail maps for each of the five County parks.|
|Delaware County||www.co.delaware.us.pa||Delaware County has several county and municipal parks as well. For more information call about park recreation activities call 610.891.4663 or 4664.|
|Haverford College||www.haverford.edu||Offers a picturesque 2 mile loop.|
|Montgomery County||www.montco.us.pa||Montgomery County has numerous parks, trails, historic sites.|
|Schuylkill Center for Environmental Educ.||www.schuylkillcenter.org215.482.7300||4 mile walking trail and many activities.|
|Wissahickon Valley Park||www.fow.org||1800 acre park that runs 7 miles between Chestnut Hill and Manayunk and has 50 miles of trails. Several walking/hiking /running clubs meet here.|
|NUTRITION AND WEIGHT CONTROL|
|Centers for Disease Control and Prevention||https://www.cdc.gov/healthyweight/healthy_eating/index.html||Lose weight by making lifestyle changes and; and prevent weight gain through planning.|
|Main Line Health||https://www.mainlinehealth.org/specialties/nutrition-counseling-and-weight-management||Offers nutrition counseling and weight management services.|
|Mayo Clinic||http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477||Nutrition basics: dietary fats, sodium, the food pyramid, reading labels for nutrition facts, tips on following a healthy diet.|
|National Health Information Center||www.healthfinder.gov/prevention/category||Quick Guide to Healthy Living includes links to nutrition and fitness, important screening tests, heart health, everyday health and wellness, and diabetes.|
|National Institute of Diabetes and Kidney Diseases||http://win.niddk.nih.gov/publications/health_risks||Includes information on many problems complicated by weighing too much–type 2 diabetes, coronary heart disease and stroke, metabolic syndrome, cancer, sleep apnea, osteoarthritis, gallbladder disease, fatty liver disease, etc. Also has links to other pages.|
|SMOKING, ALCOHOL AND OTHER DRUGS|
|Alcohol Anonymous||www.aa.org||12 step program for alcoholics; many meetings in the area every day|
|Narcotics Anonymous||www.na.org818.773.9999||12 step program for addicts with local meetings|
|Nicotine Anonymous||www.nicotineanonymous.org877.879.6422||12 step program to stop smoking. Internet, telephone, and local meetings|
|Smoke Free||www.smokefree.gov800.QUITNOW||Online guide with access to speak with a counselor and to print resources, and clinical trials|
|SmokeFREE||https://www.mainlinehealth.org/conditions-and-treatments/treatments/smoking-cessation800.CALL MLH||Main Line Health Hospitals hold periodic SMOKE Free programs a 6 week program, once a week for 2 hours each.|
|Alcohol Screening||www.alcoholscreening.org||If you drink alcohol, how much is too much?|
|American Heart Association||www.americanheart.org/presenter.jhtml?identifier=3003499||Heart Attack – Coronary Heart Disease – Metabolic Syndrome Risk Assessment. In order to complete you must know your cholesterol (HDL and LDL), triglycerides (high/normal), blood pressure, and fasting glucose level.|
|Centers for Disease Control and Prevention||https://www.cdc.gov/healthyweight/assessing/index.html||Determine whether or not your current weight is healthy.|
|Main Line Health||www.mainlinehealth.org866.CALL MLH||Main Line Health’s website has various calculators for cardiac risk assessment. .Bryn Mawr, Lankenau, and Paoli (as well as most hospitals) hold free blood pressure screenings semi-monthly. You can also register for a stroke screening by calling.|