Healthy Living:Healthy Living:

Exercise, Diet and Exercise, Diet and StressStress

• The Division of Youth Corrections (DYC) and the The Division of Youth Corrections (DYC) and the Colorado Department of Human Services Colorado Department of Human Services (CDHS) (CDHS) do notdo not requirerequire their employees to follow their employees to follow a healthy lifestyle. However, maintaining a a healthy lifestyle. However, maintaining a healthy balance between eating patterns and healthy balance between eating patterns and activity levels are highly activity levels are highly recommended recommended by by health professionals and medical experts.health professionals and medical experts.

EXERCISEEXERCISE• There is an increasing There is an increasing

prevalence of obesity, prevalence of obesity, cardiovascular disease, cardiovascular disease, diabetes and some cancers diabetes and some cancers in this country due to poor in this country due to poor physical health. physical health.

• Establishing a healthy Establishing a healthy lifestyle is your primary lifestyle is your primary and best prevention and best prevention against many of these against many of these conditions.conditions.

EXERCISEEXERCISE Experts say just 30 Experts say just 30

minutes of activity three minutes of activity three to four days per week will to four days per week will help you stay healthier.help you stay healthier.

Exercise will make you feel Exercise will make you feel better, improve your better, improve your health and help you health and help you perform at your best every perform at your best every day.day.

Best of all, it is never too Best of all, it is never too late to start.late to start.

The question is: How do The question is: How do I do this?I do this?• There are many ways to exercise There are many ways to exercise

every day with out going to the every day with out going to the gym or to a fitness club. Here gym or to a fitness club. Here are a few:are a few:• Park farther away from work, the grocery Park farther away from work, the grocery

store, or the shopping mall.store, or the shopping mall.• Take your dog for a 20-30 minute walk Take your dog for a 20-30 minute walk

every other day.every other day.• Add exercise into your weekend plans.Add exercise into your weekend plans.• Turn your coffee break into a walking Turn your coffee break into a walking

break.break.• Use the stairs instead of the Use the stairs instead of the

elevator/escalator.elevator/escalator.

What are the benefits of exercising?

• Here are just a few: Capacity of lungs increases. Heart muscle grows stronger. Promotes strong and healthy

bones. Increases intellectual

capacity and productivity. Antidote for emotional

disturbances – a.k.a. stress. Realistic way to lose weight.

HEALTHY EATINGHEALTHY EATING• Guide your food choices Guide your food choices

with the help from the with the help from the “Food Guide Pyramid”“Food Guide Pyramid” and the and the “Dietary “Dietary Guidelines for Guidelines for Americans”Americans”..

• A A well-balanced dietwell-balanced diet coupled with coupled with regular regular exerciseexercise is a successful is a successful combination to help keep combination to help keep your body fit.your body fit.

HELP!Changing personal behaviors and Changing personal behaviors and attitudes about nutrition and health attitudes about nutrition and health

can be challenging. The following can be challenging. The following world wide webworld wide web sites may assist you sites may assist you in making some lifestyle changes:in making some lifestyle changes:

www.eatright.orgwww.eatright.orgwww.webmd.comwww.webmd.comwww.healthfinder.govwww.healthfinder.govwww.nutrifit.orgwww.nutrifit.org

STRESSSTRESS• StressStress is simply the body’s is simply the body’s

non-specific response to non-specific response to any demand made on it.any demand made on it.

• StressStress is synonymous with is synonymous with nervous tension or anxiety.nervous tension or anxiety.

• StressStress can also cause can also cause exhaustion, illness, heart exhaustion, illness, heart attacks and other adverse attacks and other adverse conditions. conditions.

• One important thing to One important thing to remember about remember about stressstress is is that certain forms are that certain forms are normal and essential.normal and essential.

RECOGNIZING STRESSRECOGNIZING STRESS• The following are indicators The following are indicators

that you may be encountering that you may be encountering negative stress:negative stress:

General irritability.General irritability. Elevated heart rate/ Increased Elevated heart rate/ Increased

blood pressure.blood pressure. Floating anxiety-anxious feeling Floating anxiety-anxious feeling

for no specific reason.for no specific reason. Trembling.Trembling. Insomnia.Insomnia. HeadachesHeadaches Indigestion.Indigestion. Pain in neck and/ or lower back.Pain in neck and/ or lower back.

STRESS MANAGEMENT STRESS MANAGEMENT STRATEGIESSTRATEGIES

• The following are tips on how to maintain a healthier The following are tips on how to maintain a healthier lifestyle and to prepare you to cope with the stress of lifestyle and to prepare you to cope with the stress of everyday living.everyday living. Structure at least three to four days a week to include a minimum of Structure at least three to four days a week to include a minimum of

20 minutes of aerobic exercise.20 minutes of aerobic exercise. Eat well-balanced meals, more whole grains, nuts, fruits and Eat well-balanced meals, more whole grains, nuts, fruits and

vegetables.vegetables. Reduce caffeine. The substance may aggravate anxiety, insomnia, Reduce caffeine. The substance may aggravate anxiety, insomnia,

nervousness and trembling.nervousness and trembling. Avoid alcohol and drugs. These substances may add to headaches and Avoid alcohol and drugs. These substances may add to headaches and

swelling, decrease coping mechanisms and add to depression.swelling, decrease coping mechanisms and add to depression. Get at least 7 hours of sleep each night.Get at least 7 hours of sleep each night. Spend time each day with at least one relaxation technique-imagery, Spend time each day with at least one relaxation technique-imagery,

daydreaming, prayer, yoga, meditation….daydreaming, prayer, yoga, meditation…. Go for a walk.Go for a walk. ““Release that which you can not control”Release that which you can not control”

The EndThe End

Division of Youth CorrectionsDivision of Youth CorrectionsOffice of Quality AssuranceOffice of Quality Assurance