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The hardest part about getting “healthy,” other than understanding exactly what “healthy” really means, is often just getting started. We’ve included some basic exercise and nutrition tips, as well as some information to better define “healthy.” As always, we recommend working with a healthcare professional as changes to diet, weight, and physical activity can have both positive and negative effects on your body. This partnership—your doctor performing and evaluating tests, and making recommendations regarding lifestyle and nutrition, followed by you eating well and exercising—makes certain you’re a winner. |
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Mental preparation |
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Train your body and your mind |
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Start, and stay, positive |
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Physical preparation
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How to start exercising |
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Determine your heart rate |
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Improve your diet |
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What to eat and how much |
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Understanding calories |
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Understanding carbohydrates |
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Defining healthy weight |
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Just
doing it |
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How and when to stretch |
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How much to lift |
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How far to run |
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How many push-ups |
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How many sit-ups |
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Train your body and your mind |
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Just as your muscles benefit from exercise, your brain’s connections benefit from repeated stress-reduction techniques. Changing your perspective on life, while not easy, can result in mental and physical benefits.
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Stress can cause physical and psychological illnesses, such as heart disease and depression.(46) Since stress can be brought on by any situation that makes you feel frustrated, anxious, or angry, learn to cope by exercising, eating healthy, getting enough sleep, and balancing work and play.
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When frustrated:
- count to 5 before speaking
- concentrate on breathing deeply
- remove yourself from the source of stress, even if only momentarily
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Regular calcium intake has also been shown to have a beneficial effect on mood and behavior.(16) Omega-3 fatty acids have been found to protect against mood fluctuations.(15)
Learn more.
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Start, and stay, positive |
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Studies have shown that your state of mind is an essential element in your health and well-being. Negative thoughts can present hurdles in the path towards reaching goals, but switching the brain to positive thoughts produces benefits like endorphins (natural painkillers), gamma globulin (fortifies the immune system), and interferon (combats infections and viruses).(33) Could laughter be part of the best medicine?
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Use our Health Evaluation Tools to help determine where you’re starting from. |
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Complete a Personal Health Worksheet to help plot your next step |
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How to start exercising |
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First, choose a physical activity that you like to do…and do more of it! Duration, repetition, and exertion are all key:
- pursue the activity 3−5 days a week
- spend at least 30 minutes being physically active (at once, or in three 10-minute intervals)
- use the conversation test to judge exertion (you should be able to comfortably carry on a conversation while being physically active and break a sweat at the same time)
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Remember: start small, but think long term. Seek advice from your health professional. And reward yourself for a job well done (within reason, that is, and not with food).
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Determine your heart rate |
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Knowing your heart rate is helpful in evaluating the progress of an exercise program. Specifically, there are 4 aspects of the heart rate that you should understand:(47, 48)
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1) Resting Heart Rate—this is your baseline. The best time to determine this number is after a good night’s sleep, before getting out of bed. Take your pulse 3 mornings in a row and average that number. Utilize either a radial pulse (via the wrist) or a carotid pulse (via the neck). The heart beats about 60–100 times a minute when a person is at rest, though the number is lower if you’re physically fit. 75 beats per minute is average for a woman.
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2) Exercise Heart Rate—this is an increased rate as a result of your body in motion from a sustained exercise. Measure it during exercise over 10 seconds (counting the first beat as 0). Multiply that number by 6 and that gives you the number of beats per minute, also known as your heart rate
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3) Maximum Heart Rate—when the heart beats at 100% of its maximum during a sustained aerobic activity. This is the highest heart rate you can achieve in an all-out effort to exhaustion without injury (eg, heart attack). The maximum heart rate can be estimated by subtracting your age from 220. Note: your maximum heart rate declines with age; also, it is not recommended to consistently work at 100% of your maximum heart rate.
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4) Target Heart Rate—the number between 50% to 85% of your maximum heart rate. Knowing your target heart rate helps you get the most out of your exercise program by staying in this range. To calculate the low end of this zone, use the following formula:
• 220 – (your age) = Max Heart Rate
• Max Heart Rate – (resting heart rate) = Heart Rate Reserve
• Heart Rate Reserve x 50% = training range %
• Training range % + resting heart rate = low end of target heart rate zone
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Here’s an example using a 45-year-old woman with a resting heart rate of 60 beats per minute:
• 220 – 45 = 175
• 175 – 60 = 115
• 115 x 50%= 57.5
• 57.5 + 60 = 117.5 beats per minute
For this person, their low end target heart rate starts at 117.5 beats per minute.
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Determine your heart rate CONTINUED |
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Note: These numbers can vary depending on your age and existing fitness level. Anyone taking heart medications or who has a pacemaker should keep a log of her exercise pulse checks. This information will help your physician determine the needs and effectiveness of your treatment. Always check with your doctor before beginning an exercise regimen.
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Try the American Cancer Society’s online target heart rate calculator |
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Improve your diet |
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According to the
President’s Council on Physical Fitness and Sports, the percentage of adults in the U.S. who were overweight (body mass index >25) in 1999−2002 was 65%. Obesity cuts across all ages, genders, racial and ethnic groups, and can cut years off your life.(36) For steps you can take to be healthier, click here.
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An easy way to begin improving your diet is to embrace the revised food pyramid. (37) There is now an emphasis on physical activity where there was none before. Of course, one of the guiding principles of the government’s plan is to make smart choices about what we consume and when to consume it (meals should be consistent in amount, and should not include a lot of fried foods, processed foods, or sweetened beverages).
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Understanding calories |
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All of us need calories for fuel. They are what the body burns for energy—24 hours a day. Activity burns more calories than sleeping or sitting. Exercise burns the most calories.
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When a woman is overweight, her body is less efficient at burning calories and more efficient at storing them; extra calories are stored as fat. A woman who is physically fit burns extra calories before they store as fat in her body. Metabolism, the rate at which the body burns calories, is low in an overweight body and high in a fit one. Exercise changes metabolism.(49)
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The
FDA has determined a 2,000-calorie-a-day diet to be healthy for adults and teenage girls. Many sedentary women, older adults, and children need fewer than 2,000 calories a day and may want to select target levels based on 1,600 calories a day. Very active women, as well as some active men and teenage boys, may want to select target levels based on 2,800 calories per day. By knowing what you’re putting into your body, you’ll have a better expectation of what you can get out of it. So read labels on canned goods and bottles; peruse the packaging on chips and snacks; examine the wrappers on fast food and candy. (38)
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Understanding carbohydrates |
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Carbohydrates, in addition to proteins and fats, are one of the major food categories. They can be found in fruit, starchy vegetables, milk and yogurt, and bread, cereal, rice, and pasta. Carbs provide fuel for the body in the form of glucose (a sugar that powers the cells of the body). Basically, carbohydrates are your body’s main energy source. They fall into 2 categories: |
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1) Simple carbohydrates: sugars like glucose, sucrose, lactose, and fructose, that are found in refined sugar and fruits.
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2) Complex carbohydrates: starches found in beans, nuts, vegetables, and whole grains.
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Complex carbohydrates are considered healthier than simple carbohydrates because they contain fiber and are digested by the body slowly, providing a steady source of energy. Simple carbohydrates are broken down very quickly and easily stored by the body as fat.
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As with most things, too much of a good thing can be problematic. We all need the energy, but a carb-heavy diet can lead to weight gain, which in turn can lead to a whole host of other problems, including diabetes and cardiovascular disease. Eating sensible portions at appropriate times will help control your blood-sugar level and maintain body weight proportionate to your height.
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According to the Dietary Guidelines for Americans, the most effective method of healthy lifelong weight management includes an eating plan that is based on complex carbohydrates, such as whole grains, fruits, and vegetables, moderate in protein and relatively low in fat, coupled with daily physical activity. This advice is based on the National Academy of Sciences’ recommendations that adults obtain 45% to 65% of their calories from carbohydrates, 20% to 35% from fat and 10% to 35% from protein. (3,50)
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How to burn more calories |
| Inactivity |
Average Calories
Burned in 30 Mins*(51) |
Activity |
Average Calories
Burned in 30 Mins*(51) |
| Sitting |
29 |
Taking the dog
for a walk |
88 |
| Watching TV |
29 |
Doing beginners' yoga |
74 |
Listening to
music |
29 |
Dancing to
music |
133 |
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*These figures are based on activities engaged in by a 130 lb individual. Your actual calories burned may be more or less, depending on your age, weight, height, gender, and the amount of physical effort put into the activity.
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Types of foods and their calories and carbohydrate (52) |
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Food group |
Calories per serving |
Carbohydrate per serving |
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Grains, beans, starchy vegetables
(3 ounces OR 1/3 to 1/2 cup)
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80 |
15 g |
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Vegetables (1/2 to 1 cup)
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25 |
5 g |
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Fruit (1 portion OR 1/2 cup)
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60 |
15 g |
meat substitutes (1 ounce)
-Very lean
skinless chicken breast, tuna canned in
water, egg whites
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35 |
0 g |
-Lean
steak with fat trimmed away, salmon,
catfish
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55 |
0 g |
-Medium-fat
ground beef, fried fish, pork chop
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75 |
0 g |
-High-fat
country pork ribs, regular cheese
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100 |
0 g |
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Milk, yogurt (1 cup) |
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-Skim |
90 |
12 g |
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-Low-fat |
120 |
12 g |
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-Whole |
150 |
12 g |
Fat*
sour cream, olive oil (1 teaspoon)
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45 |
0 g |
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Sweets* |
varies |
15 g/ounce |
Alcohol*
wine (5 oz)
regular beer (12 oz)
hard liquor (jigger of gin, rum, vodka,
whiskey)
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104
140
96
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1—3 g
13 g
0 g
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*Use sparingly; each of these has little nutritional value and is high in calories.
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Foods with less than 20 calories and 5 grams of carbohydrate per serving.
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following throughout a day: (53) |
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| Dill pickles (unsweetened, 1 ½ medium) |
Whipped topping (2 Tablespoons) |
| Sugar-free jam/jelly (serving=2 teaspoons) |
Sugar-free syrup (2 Tablespoons) |
| Low-calorie salad dressing (1 Tablespoon) |
Ketchup (1 Tablespoon) |
| Taco sauce (2 Tablespoons) |
Salsa (1/4 cup) |
| Have as much of the following as you like
throughout a day as long as your health
care provider approves: (53)
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| Sugar-free soft drinks |
Sugar-free drink mixes |
| Carbonated/mineral water |
Black coffee, no sugar |
| Club soda |
Sugar-free tonic water |
| Low-calorie salad dressing (1 Tablespoon) |
Ketchup (1 Tablespoon) |
| Black tea, no sugar |
Horseradish |
| Sugar-free gelatin |
Seasoning/spices |
| Low-calorie salad dressing (1 Tablespoon) |
Ketchup (1 Tablespoon) |
| Mustard |
Vinegar |
| Hot sauce |
Broth |
| Cilantro |
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Defining a healthy weight for a woman |
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To best understand the relationship between weight and height, check out our body mass index (BMI) chart within the Health Evaluation Tools section. The higher your BMI, the greater the risk of developing certain health problems
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Remember, weight management depends on 3 things:
1) How many calories consumed via food AND drink (taking in more than you burn results in weight gain).
2) How many calories burned at rest (everyone burns different amounts of calories, which may explain why it might take more of an effort for some people to maintain their weight than others; you’ll sometimes hear this referred to as having “fast” or “slow” metabolism).
3) How many calories used for physical activity (burning more calories than you eat can result in weight loss).
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An effective workout program includes both strength training and aerobic exercise.
Strength training builds muscle. Aerobic exercise
increases metabolism. Heart rate, speed, strength, and metabolism all improve as a body gets fitter and trimmer.
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How and when should you stretch? |
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Hal Higdon, a famous runner and author, features some very helpful tips on his Web site.(54)
Some things he emphasizes:
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• Stretching is important during your warm-up because it increases blood flow to the muscles. However, be gentle and take it easy when your muscles are cold (pre work-out).
• Stretching during cool-down helps to remove lactic acid from the muscle, which in turn reduces muscle soreness and promotes better flexibility.
• Stretching too far can damage muscles.
• Don’t bounce while stretching; hold your stretch in a static position.
• Combine stretching and strengthening—a good time to do your stretching exercises is while resting between lifts during strength training.
• Maintain good form; don’t look sloppy while stretching.
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For some examples of stretches, accompanied by pictures, visit Hal Higdon’s site.
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It’s important to emphasize that when starting any exercise regimen, seek the advice of your doctor. Also consider working with a personal trainer or a group of like-minded individuals for support and advice.
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How much weight should a woman be able to lift? |
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Identify the heaviest weight that you can successfully (meaning with proper form) lift within a given position (bench press, curl, etc). Lifting 60%−80% of this weight is a good place to start and the best way to lose fat by stimulating muscle growth. Stay close to that 60% number and keep your repetitions between 8 and 16 if your goal is to lose weight and gain fitness. If you’re looking to get visibly bigger muscles, focus on that 80% weight and complete fewer reps.(55)
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Break your reps into sets (e.g. a set of 16 reps). Add a set every week until you hit 3 sets. When 16 reps becomes easy, up the weight so that you can only complete 8−12 reps within a set. Remember, continually lifting the same weight can keep you from seeing changes (visible muscle) in your body.(55)
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How far should I be able to run?
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When talking about running, you need to think about, well, talking. New runners need to determine a personal aerobic pace that is comfortable, repeatable, and consistent. Can you have a conversation mid run? Or are you out of breath? Build up to running a distance of one mile a day, alternating days of rest for one week. At the end of 7 days, you should know your aerobic pace. You can use this constant to measure your progress. With each run, your heart rate
and breathing level should be the same. The time to cover a mile should go down as your fitness level goes up. Some other pointers:(56)
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• Wear good shoes sold to you by someone who runs often (seek out a local store specializing in outfitting both beginners and marathon runners).
• Find a more experienced runner to help encourage and educate you.
• Increase your mileage by no more than 10% a week (if you’re running 10 miles one week, add 1 mile to your overall mileage the next week).
• Increase the length of only half of your runs (if you exercise 4 times a week, increase the length of only 2 runs).
• Increase your mileage only if your body can take it (prolonged muscle pain, severe fatigue, and joint pain mean you need rest and possibly a visit to a doctor).
• Walk before you run; stretch when you’re done.
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Get help creating a running program. |
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How many push-ups should a woman be able to do?
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Push-up
Test (Number of Repetitions) |
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Age |
Low |
Moderate |
High |
Women* |
20–29 |
16 or lower |
17–33 |
34 or higher |
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30–39 |
11 or lower |
12–24 |
25 or higher |
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40–49 |
7 or lower |
8–19 |
20 or higher |
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50–59 |
5 or lower |
6–14 |
15 or higher |
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60–69 |
2 or lower |
3–4 |
5 or higher |
Men** |
20–29 |
34 or lower |
35–44 |
45 or higher |
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30–39 |
24 or lower |
25–34 |
35 or higher |
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40–49 |
19 or lower |
20–29 |
30 or higher |
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50–59 |
14 or lower |
15–24 |
25 or higher |
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60–69 |
9 or lower |
10–19 |
20 or higher |
*Half push-ups
** Full push-ups |
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How many sit-ups should a woman be able to do?
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1-Minute
Sit-up Test (Number of Sit-ups) |
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Age |
Low |
Moderate |
High |
Women |
20–29 |
32 or lower |
33–38 |
39 or higher |
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30–39 |
24 or lower |
25–30 |
31 or higher |
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40–49 |
18 or lower |
19–25 |
26 or higher |
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50–59 |
14 or lower |
15–20 |
21 or higher |
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60–69 |
9 or lower |
10–15 |
16 or higher |
Men |
20–29 |
36 or lower |
37–42 |
43 or higher |
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30–39 |
28 or lower |
29–34 |
35 or higher |
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40–49 |
23 or lower |
24–29 |
29 or higher |
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50–59 |
18 or lower |
19–24 |
25 or higher |
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60–69 |
13 or lower |
14–19 |
24 or higher |
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Source: Harvard Health Publications, Harvard Medical School. |
