Health challenge moves to Week 3

| June 20, 2014 | 0 Comments
Performance Triad

Performance Triad

Tripler Army Medical Center, Public Affairs

The Performance Triad is in Week 3.

The health challenge is designed for adults — military, their family members and retirees — to enhance their overall health through sleep, activity and nutrition, all vital components to healthy living, though difficult when other responsibilities compete for time and energy.

For the next 23 weeks, participants are asked to think about what could keep them from reaching their goals and how they can overcome these barriers.

The following are a few ways to keep moving forward with your personal challenge:

• Sleep Goal
How did you do? Did you get at least 7-8 hours of sleep?

Keep a consistent wake time, even on weekends. If you wake up at the same time every day, you reset your body’s clock, called the circadian rhythm.

Try waking up at the same time every day, making sure that you get eight hours of sleep.

• Activity Goal
Short on time? Start small. Take a five-minute walk each day this week.a

Get at least two and a half hours of moderate-intensity activity and two days of muscle-strengthening activity, per week. Ideally, take 10,000 steps during your everyday routine.

Baseline Chart

Baseline Chart

• Nutrition Goal
Check and note your waist circumference using a string or tape measure. Find out how at www.myhealthywaist.org/evaluating-cmr/clinical-tools/waist-circumference-measurementguidelines/index.html.

Men with a measurement more than 40 inches and women with a measurement more than 35 are at very high risk for cardiac disease, diabetes and high blood pressure.

This challenge should help you decrease your waist circumference and reduce your risk of chronic conditions.a

Try to increase your fruit and vegetable intake daily this week. Use fruit as a dessert and vegetables as snacks.

• More Online
For more ideas, visit www.choosemyplate.gov/healthy-eating-tips/ten-tips.html.

Learn more about the triad at http://ArmyMedicine.mil.

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Category: Community, Fitness, Health

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