choosewellwww.healthyalberta.com

Movingtoward a

Your personal logbook

Get Active Your Way, Every Day For Life!

Scientists encourage 60 minutes of mild physical activity every dayto stay healthy or to improve your health, but you can start slowlyand build up. Add up your daily activities in periods of at least10 minutes each. As you progress to moderate activities, you cancut down to 30 minutes on four days a week. Choose a variety ofactivities from these three groups.

Physical ActivityEvery little bit counts, but more iseven better everyone can do it!

Purpose of theHealthy U LogbookMoving Toward a Healthy U (developed as part of Alberta Healthand Wellness Healthy U campaign) can help you build more activeliving and healthy eating into your life. Choosing active living andhealthy eating will improve your health, help prevent disease, andallow you to get the most out of life.

This logbook provides some basic information both about activeliving and healthy eating. We have also included charts that youcan use to set personal goals and to chart your progress in MovingToward a Healthy U.

Starting slowly is very safe for most people. Not sure?Consult your health professional.

1. Endurance 47 Days a Week

Continuous activities for your heart,

lungs, and circulatory system

(e.g., walking and gardening).

Source: Health Canada and the Canadian Society for Exercise Physiology, Canadas Physical Activity Guide to Healthy Active Living, 1998.

Benefits of Regular Activity:

better health

improved fitness

better posture and balance

better self-esteem

weight control

stronger muscles and bones

feeling more energetic

relaxation and reduced stress

continued independent living in later life

Health Risks of Inactivity:

premature death

heart disease

obesity

high blood pressure

adult-onset diabetes

osteoporosis

stroke

depression

colon cancer

2. Flexibility 47 Days a Week

3. Strength 24 Days a Week

Gentle reaching, bending, and

stretching activities (e.g., yoga)

to keep your muscles relaxed

and joints mobile.

Activities to strengthen muscles and

bones to improve posture (e.g., stair

climbing, weight training, push-ups).

Different People Need Different Amounts of Food

The amount of food you need every day from the four food groups andother foods depends on

your age;

body size;

activity level;

whether you are male or female; and

if you are pregnant or breast-feeding.

Thats why the guidelines provide a lower and a higher number of servings for each food group. For example, young children can choosethe lower number of servings, while male teenagers can go to the higher number. Most other people can choose servings somewhere in between.

Food ChoicesEnjoy a variety of foods from eachgroup every day.

Grain Products 512 Servings per Day

Choose whole grain and enriched products

more often.

Choose lower-fat milk products more often.

Vegetables and Fruit

510 Servings per Day

Milk Products 24 Servings

per Day (for Adults)

Choose leaner meats, poultry, and fish, as well

as dried peas, beans, and lentils more often.

Meat and Alternatives

23 Servings per Day

Taste and enjoyment can also come from

other foods and beverages that are not part of the four food

groups. Some of these are higher in fat or

calories, so choose these foods in moderation.

Other Foods

Source: Health Canada, Canadas Food Guide to Healthy Eating, 1997.

Examples of one serving include 1 slice of bread

30 g of cold cereal 175 mL (3/4 cup) of hot cereal

Examples of one serving include 1 medium-size vegetable or fruit 125 mL (1/2 cup) fresh, frozen

or canned vegetables or fruit 250 mL (1 cup) of salad

125 mL (1/2 cup) of juice

Examples of one serving include 250 mL (1 cup) of milk

50 g (3" x 1" x 1") cheese or 50 g (2 slices)

of processed cheese 175 g (3/4 cup) of yogurt

Examples of one serving include 50-100 g (1.75 oz-3.5 oz)

of meat, poultry or fish 50-100 g (1/3-2/3 can) of fish

1-2 eggs 125-250 mL (1/2-1 cup) of beans

100 g (1/3 cup) of tofu 30 mL (2 tbsp) of peanut butter

Choose dark green and orange

vegetables and orange fruit more

often.

You are much more likely to achieve a

specific goal than a general goal.

Establish concrete criteria for measuring your

progress toward each goal you set.

Your goals should be set by you rather than by

someone else. You are the best judge of your

strengths and weaknesses, and you can use this

information to maximize your chances of success.

A realistic goal is an objective toward

which you are both willing and able

to work.

Establish a reasonable deadline for achieving

your goal.

Specific Measurable Attainable Realistic Time Frame

Studies show that individuals who set goalsare much more likely to achieve them. Onceyouve decided to make the move to a healthier you, set SMART goals.

Setting Goals

Outline in detail your specific goals

(the "what, how, why").

Decide how you will assess your progress (e.g., running speed, stamina, strength).

Set goals that are within your reach (e.g., you

might split a large goal into smaller goals).

Set goals that are challenging, yet possible (you are

more likely to succeed if your goals

are realistic).

Establish a deadline for goal completion (be realistic, so that

you dont set yourself up for failure).

Specific Measurable Attainable Realistic Time Frame

A SMART plan is one that is:

Share your goals with people who will support your effortsand then celebrate your accomplishments together!

Review your goals frequently. You may find that you achieve your goals a lot faster than you thought and that you need to create new ones.

Goals and Action Steps Time Frame

Goal: Example

Action Steps 1.

2.

3.

Goal-SettingWorksheetTake time to record yourgoals on paper. People whowrite down their goals aremore likely to achieve them.

When setting your goals, play it SMART. Goals should be Specific, Measurable, Attainable, Realistic, and have a Time frame.

1.

2.

3.

4.

5.

Goal 1

Action Steps 1.

2.

3.

Goal 2

Action Steps

Goal 3

Action Steps

1.

2.

3.

1.

2.

3.

SuccessIndicators(e.g., recording steps in your logbook or stars on your calendar)

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Week 2 Totals:

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Week 3 Totals:

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Week 4 Totals:

Endurance Flexibility Strength Total Minutes Total Steps

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Week 1 Totals:

Examples include walking and gardening Examples include yoga or stretching Examples include stair-climbing, weight-training, and push-ups.

My Weekly PhysicalActivity TrackerUse this Physical Activity Tracker to track the number of minutes ofactivities you do and/or the numberof steps you take each day. You can do 30 to 60 minutes of activity all at once or add up 10-minute periods over the course of a day. Where are you now? (using your pedometer): Active adults: 7,000-13,000 steps/day; Active older adults: 6,000-8,500 steps/day; Inactive adults: 3,500-5,500 steps/day.

Gradually increase your steps by an additional 2,500-3,000 steps/day. Remember, starting slowly is very safe for most people. Not sure? Consult your health professional. Place a checkmark () in the appropriate circle for every 10 minutes of activity. If you are counting steps, place the total daily number of steps in the Total Steps column.

Always satisfy your thirst. Choose water often and be sure to drink more in hot weather or when you are very active.(Source: Health Canada, Using the Food Guide, 1997.)

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Vegetables & Fruit5-10 servings*

Grain Products5-12 servings*

Examples include 1 slice of bread, 30 g (1 oz) cold cereal, 1/2 bagel,

pita or bun, 125 mL (1/2 cup) pasta or rice.

Examples include 1 medium-sized vegetable or fruit, 125 mL (1/2 cup) fresh, frozen or canned vegetables or fruit,125 mL (1/2 cup) juice, 250 mL (1 cup) salad.

Milk Products

2-4 servings*

Meat & Alternatives2-3 servings*

Examples include 250 mL (1 cup) milk,

50 g (2 slices) of cheese, or 50 g cheese (3" x 1" x 1"),

175 g (3/4 cup) yogurt.

Examples include

50-100 g meat, poultry, or fish, 1/3-

2/3 can of fish, 100 g (1/3 cup) tofu,

1-2 eggs, 125-250 mL (1/2-1 cup)

beans, 30 mL (2 tbsp) peanut butter.

My WeeklyFood Tracker

Place a checkmark () in the appropriate circle for the food choices you make each day.

Use this Weekly Food Tracker to track your daily food choices.

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Always satisfy your thirst. Choose water often and be sure to drink more in hot weather or when you are very active. (Source: Health Canada, Using the Food Guide, 1997.)*Serving sizes as per Canadas Food Guide to Healthy Eating

Get PhysicallyActive One StepAt A Time!

What is a pedometer?

A pedometer is a simple device used to measure the number of stepsyou take in a day.

How does a pedometer work?

When positioned correctly, your pedometer records a step each timeyour hip moves up and down. Your pedometer also measures thingsyou do throughout your day in addition to walking, such as bending to tie your shoes.

How do I wear it?

Attach the pedometer to your belt or waistband over the middle of your leg.

How do I get started and progress safely?

Wear the pedometer for three days and calculate your average dailycount. Choose two workdays and one non-workday. Your daily stepgoal should be

personally relevant;

to improve your average daily count;

sustainable for the long term;

recorded to help keep you motivated to be active.

How will I benefit from walking?

To get the most health benefit from walking, walk regularly. Walkinghas many benefits, including

helping to prevent heart disease and stroke by improving cholesterol levels, blood flow, and heart function;

reducing blood pressure and preventing adult-onset diabetes by reducing body fat;

helping to prevent bone loss and osteoporosis.

Where are you now?

Active adults average between 7,000 and 13,000 steps/day

Active older adults average between 6,000 and 8,500 steps/day

Inactive adults average between 3,500 and 5,500 steps/day Gradually increase your steps by an additional 2,500 to 3,000 steps/day.

Will my pedometer work if I run?

Yes, it works for running. Keep in mind that the pedometer does notmeasure intensity of activity, but steps are counted just the same.

How do I care for my pedometer?

Avoid dropping or crushing, as this could break the crystal.

Avoid excessive moisture.

Do not force the pedometer clip on to the beltthis may break the clip.

Change the battery when the digital display fades. Insert a coin into the dime-sized slot on the side and turn to open the front face to reveal the battery.

Starting slowly is very safe for most people. Not sure?Consult your health professional.

choosewellwww.healthyalberta.com

Prepared for the Alberta Health and WellnessHealthy U at Work project by

2003 Alberta Health and Wellness

www.centre4activeliving.ca

Be Fit for Life Centreshttp://provincialfitnessunit.ualberta.ca/bffl

The Alberta Centre for Active Living and Be Fit For Life Centres are supported through AlbertaCommunity Development and the Alberta Sport, Recreation, Parks and Wildlife Foundation. GOVERNMENT OF ALBERTA