Health:e:.

e1s
4#ril 701;
Sleep: When is Enough, Enough?

4d(lts re+(ire 7 to 9 ho(rs o2 slee# dail)< adolescents re+(ire =.5 to 9.5. 70> o2 4mericans re#ort less than an a3era*e o2 6 ho(rs o2 slee# a ni*ht. The res(lt o2 *ettin* #oor or not eno(*h slee# is called slee# de&t. ?o(r slee# de&t contin(es to *ro1 as )o( @add onA missed slee# time. Bein* a1a,e 2or 1= ho(rs #rod(ced im#airment e+(al to a &lood alcohol concentration o2 0.05 Cle*al limits 2or drin,in* is 0.0=D. 42ter 7; ho(rs o2 &ein* a1a,e< it E(m#s to 0.10. %3en i2 )o( onl) lose 1:7 ho(rs #er ni*ht< dro1siness can im#air )o(r a&ilit) to dri3e at a rate that is hi*her than the le*al alcohol limit. %9ercisin* 2or as little as 30 min(tes a da) )o( can red(ce )o(r ris, o2 heart disease. $n 2act< st(dies sho1 that 2or e3er) ho(r o2 1al,in*< )o( ma) increase )o(r li2e e9#ectanc) &) t1o ho(rs. The time to *et mo3in* is no1F "tart 1ith a small *oal and commit to it re*(larl). $t 1onGt &e lon* &e2ore )o(Gre enEo)in* the &ene2its o2 an acti3e li2est)le.

TriHealth Wellness Team

Mollie Holtman Wellness Coordinator Mollie_holtman@trihealth.com 513 977 0036 Liz onzer Health !itness "#ecialist $ %liza&eth_#onzer@trihealth.com 513 977 0051 trihealthcor#oratehealth.com

Sleep & Exercise

eo#le 1ho re*(larl) hit the *)m slee# &etter and 2eel more alert d(rin* the da). 4ltho(*h the *(ideline 2or *ettin* 150 min(tes o2 moderate to 3i*oro(s acti3it) 1as intended to im#ro3e cardio3asc(lar health< there are additional &ene2its. eo#le 1ho ha3e 150 min(tes o2 moderate to 3i*oro(s acti3it) a 1ee, ma) see a si*ni2icant im#ro3ement in slee# +(alit).

'eso(rces
Tr)in*

Tips for Getting a Good Nights Sleep

HonGt (se a com#(ter< cell #hone or handheld de3ice at least 90 min(tes &e2ore &edtime. Lo1er the tem#erat(re in the ho(se or &edroom &e2ore &ed< the &od) li,es cooler slee# tem#erat(res. 4 li*ht car&oh)drate snac, &e2ore &ed hel#s slee#< 2or e9am#le toast or a small m(22in. Iee# a slee# diar) to trac, #atterns. "ta) consistentF Ta,e a hot &ath 90:170 min(tes &e2ore &ed. $n3est in a *ood mattress and #illo1< it is 1ell 1orth itF

to +(it smo,in*- .eed Hel#-

/isit0
111.smo,e2ree.*o3

4ddin* more 2r(its 5 3e**ies to )o(r diet- 6et 75 smoothie reci#es 3isit0
111.1holeli3in*.com8smoothie

.eed hel# rela9in*- /isit0

111.s#ar,#eo#le.com

.eed a com#arison 2or #ortion control- /isit0

111.cancer.or*8Health)8%atHealth)6et4 cti3e8

6et 'id o2 ?o(r 'e#etiti3e Wor,o(ts

J(r &odies are smart eno(*h to catch onto the same 1or,o(t ro(tines da) a2ter da). To s(r#rise )o(r &od) and &(rn those e9tra calories it is essential to s1itch (# 1or,o(ts 1ee,l)< i2 not dail). Tr) not to sta) the same consistent s#eed no matter 1hat 1or,o(t )o( are doin* the treadmill< elli#tical or e3en the stationar) &i,e. Warm:(# 2or 5 min(tes< Eo* 2or 7 min C5.5 m#h 2or e9am#leD< then 1al, 2or 7 min C3.5 m#hD or s#rint 2or a 2e1 min at 7.0 m#hF 'e#eat the di22erent s#eeds 2or 70 or 30 min(tes. "et (# a m(sic #la)list o2 )o(r 2a3orite son*s to enhance )o(r 1or,o(t. %3er) time the son* chan*es< s1itch (# )o(r s#eed< intensit)< incline or resistance. $nstead o2 co(ntin* )o(r re#s 1hen 1ei*ht li2tin*< li2t (ntil )o( 2eel )o( canGt an)more. "ome da)s #(sh )o(r:sel2 a 2e1 e9tra li2ts in *ood 2orm.

The more )o( chan*e it (#< the &etter )o( 1ill &e at &lastin* a1a) 2at and *ainin* m(scleF

Tho(*ht2(l T(r,e) "alad

Ingredients 8 cups baby spinach cup sliced strawberries cup fresh goat cheese or feta (crumbled) 2 tbsp walnuts (best when toasted) 2 oz smoked turkey, torn into thin slices 1 tbsp oli e oil tbsp balsamic inegar Directions: !n a large mi"ing bowl, combine the spinach, strawberries, cheese, walnuts and turkey# $rizzle oli e oil and inegar and season with salt and pepper to taste# %eady to eat&

Nutritional acts:
!inutes to prepare: " !inutes to coo#: " Nu$%er of Ser&ings: ' ($ount per ser&ing: Calories0 570 !at0 37 * rotein0 3; * "(*ar0 6 * "odi(m0 9;0 m* !i&er0 = *

TriHealth.com | 513 569 5400