As you consider your choices of better health, consider the subtle changes you can make to your day! Basically, if it involves movement or exercise, add it. If the food is processed, avoid it.

Think about the possible differences in choices you could make during your day.

1. Park further from the building and walk the extra distance. Take the stairs instead of the elevator.
2. Get up 10 minutes earlier and go for a brisk walk. (Calories burned: 100!)
3. Start your day with a glass of good-for-you milk. It's good for your bones and helps curb the hunger.
4. Instead of that Egg McMuffin, eat a small whole wheat bagel or piece of toast with one tablespoon of peanut butter. (Calories saved: 180)
5. And instead of that afternoon coke, drink a glass of water (calories saved: 97)
6. Choose real fruit or real nuts for snacks. An apple or a banana is a much healthier choice instead of those processed snacks you buy at the store that claim they are "made from real fruit."
7. When dining with a friend at a restaurant, order one entree and split it. Restaurants usually put too much food on a large plate. Divide it before eating it.
8. Stand up during your TV show and wiggle! (You might encourage giggles from those around you - invite them to wiggle with you!
9. Take a break during your workday to take a 15-minute walk around your building. If the weather allows, walk outside. If not, walk the floors and stairs instead.
10. Eat regularly throughout the day to keep you from feeling hungry (and binging) and to give you the energy you need for your daily tasks.

By adding exercise to your day and decreasing your calorie intake, you will find a healthier *you* awaiting tomorrow!

We asked our members how they are going to be healthier in 2011. Here's what they said:

1. I started exercising more & eating healthier (LM)
2. I am starting a regime of either riding the stationary bike or walking when it is nice. (S)
3. My own hopes and plans for 2011 are to be happy and healthy both in body and mind, physically and emotionally. (T)
4. I'm going to exercise and quit smoking. (LMV)
5. Make sure to eat all my fruits and veggies!  (CAT)

A lot of women's New Years resolutions are related to health and fitness goals. And that's a good thing—especially during menopause. Wherever you are in your menopause journey, this time of transition presents a great opportunity to make your personal health a key priority. Eating well and exercising can go a long way toward keeping your body in good health. But there are new health risks in your path—like postmenopausal osteoporosis—a major health concern for women. Make prevention your main defense.

Estrogen plays an important role in maintaining bone density. A decline in estrogen levels during menopause raises the risk of postmenopausal osteoporosis, a thinning and weakening of your bones. Women who don't receive estrogen can lose about 20% of their total body calcium during the first 5 to 7 years after menopause. Postmenopausal osteoporosis is called a silent disease because you can't see or feel low bone mass. In fact, you may not be aware that your bones are weakening until you actually break a bone.

In addition to estrogen therapy, your doctor may suggest a diet high in calcium and vitamin D. Weight-bearing exercise can help fight bone loss, too. This kind of exercise includes any activity where your body works against gravity. Anything from practicing yoga to working with light weights counts. Be sure to talk to your doctor before starting any new diet or exercise program.

Exercise does lots of great things for us.  It improves our health and fitness, helps us lose weight and tone our bodies, and reduces stress.  It’s a good thing.

If it’s been some time since you’ve exercised, it helps to plan how to be successful in your efforts.  After all, you want to keep going so you can reap all the benefits that exercise has to offer you.  If you've been inactive for a while, are overweight, or have a high risk of heart disease, see your doctor for a medical examination before you begin any physical activity program.

Choose a variety of activities that you like. This helps to make sure your physical activity does not become boring.

Choose a convenient time and place for your physical activities. Stick to your schedule.  Make it part of your daily ritual. 

Listen to music or an audio book to add to your personal enjoyment.

Find friends who share your goals. Take them with you to a class or on your daily walk.

Be sure to include a warm-up and a cool-down.

Pace yourself.

Keep a journal or daily record of your activities. Mark it on a calendar.

Wear comfortable clothes and shoes. There is nothing more discouraging than shoes that pinch and cause blisters.  Prepare for your workout the night before by packing your gym bag or, if you work out at home, laying out your workout clothes so when you get home, you're ready to go.

Drink water before, during, and after exercise.

If you haven't exercised for a while, start slow.  Add a few minutes to your walk each week to help build your strength and endurance.

Look for chances during the day to move and be more active.

Vary your exercise plan to keep things interesting.

Reward yourself at special milestones!

Pat, a HysterSisters member since 2007, shares her story of  losing weight and getting fit.  We hope she inspires you!

Five years ago, I was at least 80 pounds overweight; perimenopause was not good to me.  I thought experiencing two weeks of PMS a month was normal.  I got heavier, less active…a downward spiral.  When it got difficult to get out of a chair, I decided it had to change.  After my hysterectomy  I went on HRT: no more PMS!!  I was finally able to control my appetite!   

I started to keep track of points (Weight Watchers), writing down everything I ate.  I began paying attention to how I felt, making it a point to exaggerate how bad it felt to be full and how good it felt to be a little hungry.  I changed my eating habits to four or five small healthy meals a day and drank lots of water.  For me, thinking about how much time on a treadmill it would take to burn off that cookie or mayo on that sandwich made it easy to pass on high calorie food.  If I ate too much, I didn’t beat myself up.  Each day was a new day to eat right.  I found that I felt good when I ate well and felt bad when I ate poorly.  I found that simple carbs make me jittery and then drowsy,  making it easier for me to want to eat healthy.  

I made getting fit a top priority in my life.  Going to the gym at least three times a week was mandatory.  I used a trainer on and off as I needed motivation.  Three or four abs classes a week, lifting twice a week and using the elliptical regularly became the norm.  I also started doing yoga.  There’s nothing like a yoga class to make you feel really good!  Now I find that when I don’t work out, I feel lousy.  The stiff necks and headaches are a thing of the past.   My back rarely bothers me and I can hit a golf ball farther and straighter!  Walking is easy and enjoyable, and I can ski longer without pain in my legs the next day.  

It’s been two years since I lost 50 pounds and I’ve been able to keep it off.  I don’t have trouble eating well and staying active.  I look forward to going to the gym to see all my new friends and to get that good feeling a workout gives me.  I look for fun things to do that keep me active.  Being fit is way better than being heavy and inactive.  No food can make me feel as good as workout makes me feel.  Life is much better eating right and staying active.

We'd love to hear how you're planning to make a healthier "you" in 2011. What changes will you be making in your lifestyle? What eating habits will you change? :donut What will you do for exercise? or or Are you planning on losing weight? Share your hopes and plans for how to make 2011 a healthier year for you.

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More Discussions to join about health and wellness:

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Exercise a year post-op

Struggling w/ weight loss after hyst!

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