‘Get Fit with 5′ During 5 A Day Week

'Get Fit with 5' During 5 A Day Week Proper nutrition and physical activity are the two basic elements of fitness, says Marcy Lund, RN Community Health Nurse, and National 5 A Day Week, Sept. 12-18, is the perfect time to learn more about combining the two.

A 1998 Department of Health survey found 33.3 percent of South Dakotans were physically inactive and only 20 percent ate the recommended five servings of fruits and vegetables a day.

Two of the easiest and most concrete things people can do for better health are to combine at least five servings of fruits and vegetables a day with 30 minutes of moderate physical activity on most days of the week.

The following are suggestions for incorporating fruits and vegetables and fitness into the daily routine:


* Get motivated � Choose physical activities that you enjoy. Walking, gardening, dancing, riding your bike, playing catch with your children or working out to exercise videos can all add up to better health. The same goes for eating fruits and vegetables � choose the kinds you really enjoy eating.


* Set goals � Whether you're trying to lose weight, tone your body or get stronger, recognize that it will take time and a plan. Make a pact with yourself to work toward a desired goal and make sure that goal is realistic.


* Prioritize � Put 5 A Day and physical activity on your "to do" list and set aside time to make them part of your day.


* Get equipped � Don't think you need the latest workout gear to get fit. All you need are clothes and sneakers that you feel comfortable wearing. Get equipped to eat 5 A Day by walking to the local market and picking up your favorite fruits and vegetables. Stock up on canned or frozen fruits and vegetables so you always have them handy and don't be afraid to try new varieties. Try bringing fresh or dried fruit along to work or school.


* Find a stay-fit buddy � Make fitness fun by combining family and friend time with healthy food and physical activity. Take a walk to the park, play Frisbee and pack a picnic including your favorite fruits and vegetables. It's easier to stick to a fit, healthy lifestyle if you have the support of other people.

People should also know that serving sizes are smaller than they think. One serving can be a medium piece of fruit; 1/2 cup of cooked, canned or cut-up vegetables or fruit; a cup of chopped lettuce or other raw leafy vegetables; 3/4 cup (6oz) of 100-percent fruit or vegetable juice; 1/2 cup of canned legumes (beans and peas); or 1/4 cup dried fruit.

To learn more about nutrition and fitness, contact Lund at 677-6767. Or call 1-800-4-CANCER and order the brochure "Energizing Tips for a Healthier Family."

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