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SMC|Student Services|Student Health Services Center|Health and Nutrition

Health and Nutrition

Take Charge of Your Health

Eat healthy and maintain a regular fitness program

There are plenty of ways and opportunities to be physically active every day. You can find time or make time in between classes, during lunch break, after work, prior to work or during work and not forgetting the weekends. By doing a variety of moderate intensity activities, such as gardening, jogging, riding your bicycle, or walking you will find it fun and easy to incorporate physical activity into your daily lifestyle.

Adults should do at least 30 minutes of physical activity daily, while children should do at least 60 minutes of physical activity daily.

If you rarely do physical activity, please begin lightly by walking every day whenever you can e.g. to the store, at lunch, with your children or at the park.

If you do physical activity sometimes, you should try to increase your heart rate by riding a bike, walk vigorously, swim, dance at a quick pace, jog and set weekly or monthly goals. Give your heart and lungs a workout with aerobic exercise three to five days a week.

If you do physical activity often, choose a mixture of aerobic, flexibility, and strengthening activities. Running, stair climbing, moderately paced hiking, sit-ups, push-ups, leg lifts, arm curls, weight lifting or use of tension bands. These activities should be incorporated with other daily activities to ensure maximum output. Mix up your routine to keep it fun. Try new physical activities and challenge yourself with new goals.

Cut down on watching TV, playing on computers, sitting at work all day and surfing the internet.

Eat a variety of foods from the food pyramid to maintain a healthy body and mind.

The following food pyramid/image can be accessed through www.mypyramid.gov

Food Pyramid

Portion/Serving Size

Get plenty of rest at least 8 hours of sleep at night.

Getting enough rest allows your body to deal with the daily wear and tear of a stressful life.  You wake up more energized and ready to face the day.

Your body heals a lot quicker and rejuvenates a lot faster.

Always wear sunscreen when you are out in the hot sun, especially the summer months.

Sunscreen with at least SPF15 is recommended for daily wear to protect the skin from harmful sun rays.

Sunscreen should be worn by children as well as adults at all times while out in the hot sun. Children under the age of 6 months should consult their primary Physician/Health Care Provider prior to wearing sunscreen.

Drink plenty of fluids (water) daily at least 8 glasses a day to keep yourself hydrated.

Keep your body hydrated at all times to prevent dehydration, dizzy spells or feeling faint due to insufficient water intake.

Keeping your cells hydrated allows you to function better.

Cut down on coffee drinking if you drink more than one cup a day or drink high energy super caffeinated drinks e.g. red bull. These drinks deplete the water in your body.

If you are working out carry a bottle of water to replenish what you are losing through sweat.

Replenish fluid loss while exercising and after exercising.

Seek medical advise when a health issue or concern comes up.

Consult with your primary Doctor/Health Care Provider if you have any concerns about your health, even if you think it is something simple like a discolored toe nail.

Do not wait for long periods with a problem because you are hoping the problem will go away. Sometimes the problem may be worse than what you think by the time you see the Doctor/Health Care Provider.

Have routine check-ups with your primary Doctor/Health Care Provider.

Set up a schedule for your yearly or bi-annual physical exam.

Make a list of what you want done or what your concerns are prior to going to your Doctor/Health Care Provider.

Feel free to discuss with them even the most intimate items that may be of concern to you, even if it pertains to you only or through association with your partner.

Have routine STD (Sexually Transmitted Disease) screening and use protection when having intercourse.