Feeling good 100 ways to feel better every day Printed on recycled paper 61715-0104 Feeling good: 100 ways to feel better every day The information in this booklet is for educational purposes only. It should not be interpreted as medical advice and is not intended to be a substitute for professional medical advice. Always seek the advice of your health care provider if you have questions or concerns about your health. Always be sure to talk with your health care provider before you start an exercise program. © 2004 Ceridian Corporation. All rights reserved. Feeling good 100 ways to feel better every day How good do you feel? Let’s begin by answering the following ten questions. Do you have regular checkups? Do you exercise for at least 30 minutes 4 or more days a week? Do you eat balanced meals? Do you get close to 8 hours of sleep most nights? Do you follow your doctor’s advice to quit smoking, lose weight, or limit your consumption of alcohol? YES NO YES NO YES NO YES NO YES NO Are you often irritable or short-tempered with people you care about? Do you have frequent headaches or stomachaches? Do you feel sad or down very often or cry for no reason? Do you often feel too busy and “stressed”? Do you have social, medical, or financial worries caused by drugs, alcohol, gambling, or shopping? YES NO YES NO YES NO YES NO YES NO The fact is, we could all take better care of ourselves—physically and emotionally. For some of us, that may mean getting more exercise, losing weight, or eating a healthier diet. For others, it may mean learning how to make time for the people we care about or learning how to manage stress so we have the energy to meet the challenges that come our way each day. What are some of the things you can do every day to feel better in your life? Look back to the questions on the quiz for some answers. If you answered “No” to any of the first five questions, these are the areas to work on with your physical health. If you answered “Yes” to any of the last five questions, these are the areas to pay attention to with your emotional health. Feeling good involves taking care of both your physical health and your emotional needs. You’ll find hundreds of ideas in this booklet on how to do that. As you read through the suggestions that follow, think about how you might pay better attention to your overall well-being. Is it by eating a healthier diet? Making more time for fun in your life? Getting more exercise? Renewing your spiritual self? Next, jot down in the back of the booklet the things you can do to help your body and mind feel better, using the suggestions included here as well as your own ideas. “Whether we live to a vigorous old age lies not so much in our stars or our genes as in ourselves,” writes Harvard physician George Vaillant in his helpful book Aging Well. Take care of yourself. Maintain close friendships. And choose to feel good even when things aren’t wonderful. Experts agree that these are the secrets to successful aging—and to feeling good throughout your life. Start your morning off right. Breakfast boosts memory, improves your mood, and can help control your weight. A number of research studies have found that students who eat breakfast score higher on tests. The same is true for adults. People who eat breakfast also are generally thinner. Start the day with a healthy breakfast like high-fiber cereal or oatmeal and a glass of juice. If you’re not much of a breakfast eater, try having a “smoothie” for your morning meal—blend a banana, low-fat yogurt, and orange juice together. New research shows eating a nutritious breakfast every morning may improve memory in healthy elderly people. –AlzheimerSupport.com 1 Cut back on caffeine. Coffee tastes great and it’s safe to drink in moderation. But too much caffeine can make you irritable. It can also upset your stomach and disturb your sleep. Medical experts recommend that you consume no more than 300 milligrams of caffeine a day. That’s the equivalent of about two cups of brewed coffee. Start feeling better today by moderating your intake of coffee, caffeinated tea, and soft drinks with caffeine. Which has more caffeine? An 8-ounce cup of brewed coffee or brewed tea? The answer is an 8-ounce cup of brewed coffee. 2 [...]... according to the President’s Council on Physical Fitness A great way to look and feel better is to walk Walking is good for people of all ages It helps you lose weight and keep weight off, and keeps your muscles toned You can make walking a lifetime habit by starting with this simple plan: Walk 10 minutes a day this week Then gradually work up to 30 minutes a day 4 days or more a week For every mile... physically and mentally 15 Find a doctor you like and trust Research shows that patients who have a good relationship with their doctor feel better about their health • Don’t wait until you are sick to find a doctor A doctor who is familiar with you and your medical history is more likely to be able to help you get the best possible care • Look for a board-certified doctor who is well trained and experienced... want to disappoint That way, you won’t cancel on days when you aren’t feeling very motivated • Exercise with your partner or spouse Couples who go to the gym together are more likely to stick with their exercise program • Let your dog be your exercise buddy • Schedule time to exercise and stick to it More than 60 percent of adults and 13 percent of children in the U.S are overweight, according to recent... Many studies have shown that spending time with your pet eases feelings of stress, loneliness, and depression It may even lower blood pressure Try to spend some time with your pet every day After a long day at work, playing with your pet is a great way to unwind and reduce stress If your circumstances don’t allow you to own a pet, offer to walk a friend’s pet 20 Take your daily multivitamin The Journal... Use your commuting time to relax, feel good, and make the transition from home to work and back • Listen to books on tape You might listen to a novel, language tapes, or an inspirational recording Many public libraries have audio books • Be a discriminating listener Avoid radio shows that make you feel annoyed and that waste your time • Spend some time in silence Revisit your day, think about what’s... helps to prevent bone loss It’s an ideal way for men and women to stay toned and fit Experts agree that two evenly distributed sessions a week of strength training are enough to build and strengthen muscles It’s easy to begin a program at home All you need are dumbbells (hand weights), ankle weights, an exercise mat, and a book or a video about strength training to help you get started Be careful not to. .. your child’s school and get together once a month or so to talk about parenting Organize activities at work that bring people together Get involved with your faith community Offer to help a co-worker, neighbor, or friend Donate your time to a community organization Become involved in activities that bring younger and older generations together Be the person who brings people together in your extended... We’re all drawn to people with a sense of humor Humor is a great way to release tension and shake a bad mood It can also make the workday more fun— so long as the humor is appropriate, not offensive to others, and doesn’t interfere with work • Use humor to lighten up a difficult situation • Look for opportunities to laugh with co-workers Start a joke-of-the-month contest Clip and post cartoons that make... days or more a week For every mile that you walk, you burn 95 -100 calories Tip: Wear a pedometer or step-counter when you walk It’s a great motivator and an easy way to track your distance They’re available at most sporting goods stores 8 Find an exercise buddy If you exercise with someone else, you’re more likely to stick with it • Commit to exercising with someone you like Find a walking partner or... relationships Smiling makes everyone feel good • Smile at your manager and co-workers • Smile when you walk in the door and greet your partner • Smile when you talk on the phone with your mother • Try it right now! Smile and notice how it makes you feel more relaxed and cheerful Women smile more than men, according to a Yale University study published in Psychological Bulletin 7 Walk every day We’re less active . Feeling good 100 ways to feel better every day Printed on recycled paper 61715-0104 Feeling good: 100 ways to feel better every day The information. Ceridian Corporation. All rights reserved. Feeling good 100 ways to feel better every day How good do you feel? Let’s begin by answering the following ten questions.