Tip Walk for Good Health

Walking 3-5 days per week at 30 minutes per walk improves circulation and decreases risk of heart attacks. Regular walking also:

* prevents depression,

* lowers risk of cancer, constipation, and osteoporosis,

* lengthens lifespan,

* lowers stress levels,

* improves levels of good cholesterol,

* relieves arthritis and back pain,

* strengthens muscles, bones and joints,

* improves sleep, and

* elevates your overall mood and sense of well-being.

With the winter cold, ice, and snow on the ground many people are understandably cautious about stepping outside for fear of falling. However, the risks of inactivity increase considerably as we age, and it becomes more critical to our general health and well-being to maintain a daily routine of exercise.

If you walk outdoors be sure that you have excellent traction on your walking shoes, let somebody know your walking schedule and route, and take a cell phone with you to call for help if you should need it. If you cannot safely walk outside, then walk inside a building, such as the grocery store or school.

Tip Strengthen Your Bones

Bone is living tissue that responds to exercise by becoming stronger. Young people who exercise regularly generally achieve greater peak bone mass (maximum bone density and strength) than those who do not. For most people, bone mass peaks during the third decade of life. After that time, we can begin to lose bone. The best exercise for bones is the weight-bearing kind, which forces you to work against gravity. Some examples of weight-bearing exercises include:

* weight training

* walking, hiking

* jogging

* climbing stairs

* tennis

* dancing

Examples of exercises that are not weight-bearing include swimming and bicycling. Although these activities help build and maintain strong muscles and have excellent cardiovascular benefits, they are not the best way to exercise your bones.

Tip Eat Your Fish

Omega-3s, the special fatty acids in fish, reduce the level of blood fats. They also improve "good" cholesterol levels. Omega-3 fatty acids from fish make blood clotting less likely, improve the function of blood vessels and modestly lower blood pressure. These improvements lower the chance of heart attack. Omega-3s concentrate in the eye and retina and are important for visual function. New evidence also suggests that eating fish may make cataracts less likely, too.

Tip Skip the Snacks

Many of us have an ongoing struggle with stress-eating, and the pressures of holidays, memories and available goodies can combine to shift the odds against us. Try using the urge to snack as a reminder to breathe and be kind to yourself. To help resist the urge to snack, avoid the snack table, buffet or cupboard, drink plenty of water and eat your meals slowly.

Tip Get your Vitamin D year-round

Vitamin D enables the body to perform its regular functions, helps prevent the development of conditions such as osteoporosis, boosts the immune system, helps fend off the common cold and helps your body absorb calcium which leads to bone health and maintenance.

The best source of vitamin D is sunshine, and most people can meet their vitamin D needs through sun alone.

However, residents of northern climates like Alaska where the UV energy of the sun is not sufficient in winter months, or individuals who spend little time outdoors, such as office workers and senior populations, must rely on diet as well.

Very few foods in nature contain vitamin D. The flesh of fish, such as salmon, tuna, and mackerel, and fish liver oils are among the best sources.

In fact, one 3.5 ounce serving of salmon provides 90 percent of the recommended daily allowance of vitamin D. So, eat your salmon It not only tastes great, but provides vitamin D year round.

Tip Prevent Cancer

Cancer is the second leading cause of death. Lung cancer is the primary killer followed by prostate cancer and colorectal cancer. To prevent cancer:

* Don't smoke or use other tobacco products.

* Avoid exposure to secondhand smoke.

* Exercise daily.

* Maintain a healthy weight.

* Eat a healthy diet rich in fruits and vegetables, and avoid high-fat foods.

* Limit your sun exposure. When you're outdoors, use sunscreen.

* If you choose to drink alcohol, do so only in moderation.

* Get regular cancer screenings such as mammograms and colonoscopies.

* Reduce exposure to potential cancer-causing substances (carcinogens), such as radon, asbestos, radiation and air pollution.

Tip Prevent Type 2 Diabetes

Type 2 diabetes is the most common type of diabetes. It affects the way your body uses blood sugar (glucose). Possible complications of type 2 diabetes include heart disease, blindness, nerve damage and kidney damage. To prevent type 2 diabetes:

* Lose excess weight.

* Eat a healthy diet rich in fruits, vegetables and low-fat foods.

* Exercise regularly.

Tip Control your blood pressure

High blood pressure increases risk of cardiovascular disease. Many people do not even know they have it. Because hypertension has no symptoms or warning signs, yet can be so dangerous to your health and well-being, it has earned the nickname "the silent killer."

Blood pressure can sometimes be kept in a healthy range with simple lifestyle changes, such as losing weight, increasing activity and improved diets. In other cases, medication is necessary.

Either way, reducing an elevated blood pressure can dramatically improve your health and life expectancy. Work with your health-care provider to learn what your blood pressure is and how to keep it in the normal range for you.

Tip Get Your Sleep

Insufficient sleep is directly linked to poor health and an increased risk of diabetes, heart disease, obesity and even premature death. Sleep problems affect virtually every aspect of day-to-day living, including mood, mental alertness, work performance and energy level.

Make sleep a priority in your life and take the necessary steps to ensure a good night's sleep every night.