Healthy Living:

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DIVISION OF YOUTH CORRECTIONS

• Healthy Living
• Exercise, Diet and Stress

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• The Division of Youth Corrections (DYC) and the
  Colorado Department of Human Services (CDHS) do
  not require their employees to follow a healthy
  lifestyle. However, maintaining a healthy
  balance between eating patterns and activity
  levels are highly recommended by health
  professionals and medical experts.

Let's get started
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EXERCISE

• There is an increasing prevalence of obesity,
  cardiovascular disease, diabetes and some cancers
  in this country due to poor physical health.
• Establishing a healthy lifestyle is your primary
  and best prevention against many of these
  conditions.

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EXERCISE

• Experts say just 30 minutes of activity three to
  four days per week will help you stay healthier.
  
• Exercise will make you feel better, improve your
  health and help you perform at your best every
  day.
• Best of all, it is never too late to start.

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The question is How do I do this?

• There are many ways to exercise every day with
  out going to the gym or to a fitness club. Here
  are a few
• Park farther away from work, the grocery store,
  or the shopping mall.
• Take your dog for a 20-30 minute walk every other
  day.
• Add exercise into your weekend plans.
• Turn your coffee break into a walking break.
• Use the stairs instead of the elevator/escalator.

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What are the benefits of exercising?

• Here are just a few
• Capacity of lungs increases.
• Heart muscle grows stronger.
• Promotes strong and healthy bones.
• Increases intellectual capacity
  and productivity.
• Antidote for emotional disturbances a.k.a.
  stress.
• Realistic way to lose weight.

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HEALTHY EATING

• Guide your food choices with the help from the
  Food Guide Pyramid and the Dietary Guidelines
  for Americans.
• A well-balanced diet coupled with regular
  exercise is a successful combination to help keep
  your body fit.

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HELP!

• Changing personal behaviors and attitudes about
  nutrition and health can be challenging. The
  following world wide web sites may assist you in
  making some lifestyle changes

www.eatright.org www.webmd.com www.healthfinder.go
v www.nutrifit.org
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STRESS

• Stress is simply the bodys non-specific response
  to any demand made on it.
• Stress is synonymous with nervous tension or
  anxiety.
• Stress can also cause exhaustion, illness, heart
  attacks and other adverse conditions.
• One important thing to remember about stress is
  that certain forms are normal and essential.

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RECOGNIZING STRESS

• The following are indicators that you may be
  encountering negative stress
• General irritability.
• Elevated heart rate/ Increased blood pressure.
• Floating anxiety-anxious feeling for no specific
  reason.
• Trembling.
• Insomnia.
• Headaches
• Indigestion.
• Pain in neck and/ or lower back.

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STRESS MANAGEMENT STRATEGIES

• The following are tips on how to maintain a
  healthier lifestyle and to prepare you to cope
  with the stress of everyday living.
• Structure at least three to four days a week to
  include a minimum of 20 minutes of aerobic
  exercise.
• Eat well-balanced meals, more whole grains, nuts,
  fruits and vegetables.
• Reduce caffeine. The substance may aggravate
  anxiety, insomnia, nervousness and trembling.
• Avoid alcohol and drugs. These substances may
  add to headaches and swelling, decrease coping
  mechanisms and add to depression.
• Get at least 7 hours of sleep each night.
• Spend time each day with at least one relaxation
  technique-imagery, daydreaming, prayer, yoga,
  meditation.
• Go for a walk.
• Release that which you can not control

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The EndDivision of Youth
CorrectionsOffice of Quality Assurance