Start eating right and exercising this summer
By Dr. Jane Benton
We are having a beautiful spring, perfect for starting new healthy habits and continuing others already established. As the threat of the COVID-19 pandemic wanes, we can enjoy more activities together that include both physical activity and eating.
The confinement during the pandemic as well as the emotional toll and disruption of routines during that time has led to weight gain for many. Based on a survey from the American Psychological Association, 42% of adults said they gained too much weight, and the average weight gain (as of February 2021) during the pandemic was 29 pounds1. This gain was likely related to being less active, snacking more, eating more takeout foods, consuming more alcohol, and experiencing more stress. This weight gain has led to increased overweight and obesity, which in turn may lead to unwanted health consequences such as stroke, heart disease, fatty liver, metabolic syndrome, type 2 diabetes, more severe asthma, depression, anxiety, low self-esteem, obstructive sleep apnea, gallstones, and even certain types of cancer2.
The benefits of regular exercise are numerous, including improved sleep, stress relief, improved mood, increased energy and stamina, weight reduction and better cardiovascular fitness3. Both the amount and the type of food consumed directly influence our health and well-being. The website dietaryguidelines.gov has suggestions for ways to “make every bite count.” To keep it simple, most of us would benefit from increasing our fruit and vegetable intake while limiting intake of added sugars and saturated fat4.
In adopting new habits, sometimes the hardest part is getting started. It is important to recognize that change can be hard, and to be realistic about our expectations. Try not to be overly ambitious with your goals. Small changes can have a big impact! It is often easier to start new habits or routines than to change an existing one. Though this may seem like a minor distinction, the mindset required to start a new habit may make that behavior more attainable than trying to change an old behavior.
Making a commitment to be active with a friend or neighbor, such as walking each day can help you stay accountable and meet your goals. Keep some kind of record of what you do—your activity and your eating habits. This can be both informational (“I didn’t realize I was eating that many cookies every day!”), and self-reinforcing (“I’m so excited that I walked for twenty minutes today. Now I know I can do it!”). The more successful you are in attaining your goals, the more you feel encouraged and able to continue them. It is also important to do what you can in your own environment to help you succeed. For example, if you have trouble resisting unhealthy food, such as chips or ice cream, don’t keep them around!
Summer is just around the corner, a time of year that often allows more time for kids to be active. Be sure to choose safe options. Always use sunscreen and wear a hat when outdoors. The more enjoyable activities you can find for yourself or your children, the more likely you or they will want to and will continue to do them, and remain active. Keep your focus on healthy lifestyle choices involving physical activity and healthy eating habits. The resulting improved mental and physical well being demonstrating your success will make it worthwhile!
Dr. Benton works with pediatric patients at the Brevard Health Alliance. Prior to working with the Brevard Health Alliance, she was co-director of Nemours Health Choices Clinic in Orlando. She currently serves on the board of the Space Coast Health Foundation.
1. https://www.apa.org/monitor/2021/07/extra-weight-covid
2. https://www.cdc.gov/obesity/adult/causes.html
3. www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
4. https://www.dietaryguidelines.gov/sites/default/files/2020-12/DGA_2020-2025_Infographic_MakeEveryBiteCount.pdf