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Path to BeFit to Be'ne'fit
Top Ten Tips
- Reasons to Take the Stairs
- Ways to Eat Healthfully
- Ways to Burn Extra Calories
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Seasonal Tips
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"Be Fit to Be'ne'Fit"

630 W. 168th Street
Presbyterian Hospital
Floor 10, Room 310
New York, NY 10032
Tel: 212.305.6639


 
A Columbia University Medical Center & NewYork-Presbyterian Hospital Initiative

Top Ten Tips

Top 10 Reasons to Take the Stairs at CUMC
1.    This workout is free!
No need to buy special equipment or pay a membership fee.

2.    Burns ten times more calories than taking the elevator.
Stair climbing uses about 8-11 kcal of energy per minute. Two flights of stairs climbed per day could lead to a 5.94 lb. weight loss over one year.  

3.    It's faster than taking the elevator!
Why wait for those slow moving elevators when you can find a stairwell close to your office?

4.    Improves heart health.
Physical activity can increase the amount of "good cholesterol" in the blood – (HDL concentrations).

5.    Reduces the risk of osteoporosis.
There is a strong association between exercise and increased bone density, especially in post-menopausal women.

6.    Helps you to breathe better.
Be more FIT and have a high aerobic capacity.

7.    Lowers mortality risk.
A significantly lower risk of mortality is indicated in studies where participants climbed more than 55 flights per week.

8.    Boosts confidence.
You just climbed two flights…and took steps towards better health. Congratulations!

9.     Increases leg power and reduces the risk of injury.
Today two flights might be a challenge, but in two weeks two flights will be no sweat!

10.   Relieves stress and tension.
Need to take a break? Step outdoors for a quick breath of fresh air, and then climb the stairs to break up your afternoon routine.

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Top 10 Ways to Eat Healthfully at CUMC
 1.    Start your day with a well-balanced breakfast.
Example: Whole grain fiber cereal, low-fat yogurt, and fruit.

2.    Eat unprocessed foods.
Whole grains retain more nutrients and fiber than refined white flour products. Unprocessed veggies likely contain less sodium and other additives than versions that have been processed into convenience foods.

3.    Eat your fruit - don't drink it!
Eliminate fruit juice. Although it seems like a healthier option than soda, the fiber and some nutrients are lost during processing of the whole fruit into juice. Plus, juice contains lots of calories.

4.    Always drink plenty of water.
Drink at least eight or more 8 oz. glasses daily.

5.    Include 2 vegetables of different colors in each meal.
More variety in color = more variety in nutrients.

6.    Have fruit for dessert.
Replace high calorie desserts with stewed fruit, fruit salad, or fresh fruit pieces with a dollop of low-fat whipped cream. You’ll trim calories and enjoy fresh flavors.

7.    Plan snacks ahead when you are not hungry; you'll make better choices.
Often hunger kicks in when healthy options might not be easily obtained. Many healthy options are very portable – handful of nuts, piece of fruit, ½ PB&J sandwich.

8.    Ask for a to-go bag while eating out.
Easier said than done! Start trying to leave 1 bite uneaten, and work your way towards saving 1/3 – ½ of your dish to be eaten for a later meal.

9.    Shop for color.
This doesn’t mean look for a colorful box! This means getting more fresh fruits and vegetables that are loaded with various nutrients.

10. Split a meal with a friend and add a salad.
Restaurant meals often provide more than enough food to serve two. Add a small salad and choose a low-fat dressing to get those veggies.

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Top 10 Ways to Burn Extra Calories at CUMC
1.    Break up exercise throughout the day into 3 or 4 mini-workouts.
Aim for a total of at least 30 – 40 minutes of exercise per day.

2.    Jump – start your metabolism by doing strength training before work.
Fifteen minutes of free weights, sit ups and pushups can be done before you jump in the shower in the morning.

3.    Wear a “step counter”.
Track your progress towards the goal of 10,000 steps a day. Continue to increase your speed and distance over time.

4.    Park further away from your office.
Get some steps – a mini-workout – in before you get to your desk in the morning.

5.    Take the stairs or walk up escalators.
Get to your destination more quickly and burn calories while you’re at it.

6.    Communicate in person. 
Instead of sending an email or calling, take a walk down the hall to communicate with co-workers.

7.    Take a walk or go to the gym during your lunch break.
Bring an easy to eat lunch, such as a sandwich and fruit, do your exercise, and then eat lunch in the garden.

8.    Go shopping during lunch or on your way home from work.
Even just walking around to do window-shopping is physical activity.

9.    Get off the subway one stop earlier.
Walk home at a brisk pace, to increase calories burned in this mini-workout.

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"Be Fit to Be'ne'Fit"
A Columbia University Medical Center & NewYork-Presbyterian Hospital Initiative
2005
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