Adding the Right Activity

Spring is one of the best seasons to start your health journey by increasing your daily activities; crisp air and sunny weather makes being outside enjoyable for almost anyone. Being active is one of the best things you can do to get fit and stay healthy. It helps you feel stronger and have more energy. It can help you lose fat, build muscle, and reach a healthy weight. Being active may also help you feel better, sleep better, and focus. 

Walking is an excellent way to increase activity. 

How do you get started with adding more activity? Experts recommend at least 2½ hours of moderate activity, or 1¼ hours of vigorous activity each week to stay healthy. But it can be hard to get into the habit of daily activity. It's important to find activities that fit your lifestyle and your personality.

Answering the questions below may help you figure out what activities would be best for you.

• Do you prefer to be active by yourself or with others? Joining a group or a class can help keep you motivated. But some people are more likely to stay with an activity or exercise if they do it alone.
• Do you like to be outdoors when possible, or do you feel safer and more confident indoors? Many people love being outside. But you may not like it when the weather is too hot, too cold, or too wet. Or you may be uncomfortable being alone outdoors away from home. If you're mostly an indoor person, keep that in mind when you choose an activity.
• Do you prefer to compete with others, compete with yourself, or not compete at all? Some people do better if they have someone to compete with—even if that someone is themselves. Others do better when there's no competition to worry about. For example, choose gardening or dancing over team sports or tennis if you don't like competition.
• Do you like a mental challenge, or would you rather not have to think or concentrate while you are active? Some activity options exercise your brain as well as your body as you think about what your next move should be. Riding a bike requires you to pay close attention to your surroundings and where you're headed. If you'd rather shut off your brain and let your body do the work, try doing housework set to music. Or rake leaves or go for a walk or a jog.
• Do you prefer to be active in the morning, midday, or evening? We all have different body clocks that make us more energetic at certain times of the day. Our schedules often are the key to when we can take the time to exercise and when we can't. Which part of the day is best for you? The better you plan your activity times to match your energy levels and your daily schedule, the more likely you are to keep up your healthy activity habits.
• Are you interested in taking classes or getting instruction to learn a new activity? You may not know how much you'll enjoy a certain activity until you become familiar with it. A class or other type of lesson can help you find out. If you don't want to join a class, choose something you can learn or do on your own.
• Do you prefer everyday activities, such as gardening, to more structured activities? Many people find that everyday activities are easier to keep doing. Other people are more likely to stay with an activity if it requires them to show up for a class or for a game.
• How much money are you willing to spend on gear or other expenses related to an activity? There are activities to match every budget. You can walk around your neighborhood without spending any money. Try online video exercises or download a free app on your smartphone. You may be able to join a community exercise class for a small fee.

If you are interested in increasing your activity level but concerned that you might not be ready, Rains County AgriLife is hosting A Matter of Balance, a program designed to improve balance and stability. This eight-session program will be held every Monday from 10:00 am -12:00 noon, April 1st through May 20th at the Rains County AgriLife Extension office, 410 Tawakoni, Emory, Texas 75440.  Please join us if you are concerned about falls, have fallen in the past, have restricted your activities due to falling concerns, or have an interest in improving balance, flexibility, and strength.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

May is Better Sleep Month

Better Sleep Month is observed during the month of May and aims to encourage healthy patterns of sleep and educate on the benefits of sleeping well.  According to Amy Valdez, Texas A&M AgriLife Program Specialist, “sleep is just as important as including a well-balanced eating pattern and physical activity into our daily lives. It can have a great impact on our physical and mental health, and a lack of sleep can be detrimental”.

Sleep is a crucial part of our daily lives. It is recommended by the National Sleep Foundation that most adults should sleep for seven to nine hours every night. Getting in a good night’s sleep not only helps us feel energized and prepared for the next day but it can also aid in maintaining a healthy immune system and managing stress.  

In the United States, 1 in 3 adults are not getting adequate sleep. Insufficient sleep can play a role in various aspects of one’s health. Not getting enough can lead to increased risk of weight gain, depression, and certain chronic diseases such as heart disease and type 2 diabetes. Just as getting enough sleep as an adult can be an issue, so is too much sleep or oversleeping.  Oversleeping can be linked to individuals gaining weight, experiencing depression, headaches, or backaches.

Getting a good night’s sleep does not always come easy. Try these tips to help you get a better night’s sleep:

• Exercise During the Day - Physical activity during the day can make it easier to fall asleep. Avoid exercise close to bedtime as this may have the opposite effect.
• Keep it Consistent- Aim to go to bed and get up at the same time each day. Keep a bedtime routine to allow your body to wind down.
• Prepare your Area for Quality Sleep - Sleeping in a room that is dark, cool, and has limited distractions can provide for a better night’s sleep. Ensure your sleeping area has all of the necessary items you may need to sleep, such as pillows, blankets, and a sound machine to muffle distracting noises.
• Reduce Use of Electronics - The blue light from electronics can interrupt the production of sleep hormones, causing difficulty sleeping. Aim to put away electronic devices at least 30 minutes before bedtime. 
• Avoid Caffeine - Caffeine is typically used to provide a boost of energy. Consuming caffeine before bed can make it hard to fall asleep and make sleep not as restful. The general recommendation for cutting off caffeine products is a minimum of eight hours before going to bed.

While these tips may work for some individuals, this does not replace treatment for any forms of chronic sleep deprivation. If there is a continuous pattern of inadequate sleep or concerns, visit and speak with your healthcare team.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Healthy Heart Lifestyle Changes

Making healthy heart lifestyle changes is a positive commitment to yourself and your loved ones, but it is not always a simple process. Creating a healthy lifestyle can be stressful, time consuming, and often filled with confusing and unhealthy choices.

Along with healthy lifestyle activities such as regular exercise, not smoking, and lowering stress levels, eating a variety of healthy foods is excellent for your heart health. The American Dietetic Association recommends adding these foods to your regular diet to jump start your healthy heart journey.

• Blueberries are packed with the colorful antioxidant, anthocyanin, fiber, vitamin C, and are easy to find year-round. Blueberries are great on their own, but they add amazing flavor to cereal, smoothies, or salads.
• The American Heart Association recommends including omega-3 rich foods into your diet at least twice a week for a healthy heart. Salmon is loaded with protein and omega-3 fatty acids.  Salmon is easy to cook and has a pleasant flavor. Try grilled or baked salmon paired with a fresh spinach salad or grilled vegetables.
• For many, oatmeal is a staple in a heart healthy diet. Whole grain oats are an excellent source of vitamins, minerals, and most importantly, cholesterol-lowering fiber. Oatmeal is tasty on its own or it can be dolled up by adding various fruits and berries. Oatmeal is a great substitute when baking. Replacing one-third of the flour in a pancake, muffin, or cookie recipe with oatmeal will add in fiber without taking away from the taste! If you are interested in trying overnight oats for an easy breakfast, visit http://agentsarah.blogspot.com/ for several overnight oat recipes.
• The benefits of eating spinach are too long to list. Just remember, Popeye was on to something! Spinach is loaded with vitamins and minerals, notably folate and iron. If you or someone you know is pregnant or trying to become pregnant spinach should be a regular on the menu. Fresh spinach is delicious in a salad or blended up in a green smoothie.

Texas A&M AgriLife Extension’s Dinner Tonight Program is a great resource for healthy, tasty, and budget-friendly recipes. Visit https://dinnertonight.tamu.edu or follow Dinner Tonight on Facebook for daily recipes and health tips.

Having a healthy heart requires a mixture of activities and lifestyle changes. Strive to create a healthy balance between exercise, diet, and lifestyle. If healthy habits are new to you, start out slow by making small changes over time. Healthy habits do not form overnight, so it is important to be patient with you progress. Remember, Rome was not built in a day!

If you have questions or concerns, please contact me, Sarah.Latham@ag.tamu.edu or (903) 473-4580. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.