OK, ladies, it's time to get moving

• Published May 03, 2008

S ince 1983, May has been celebrated as National Physical Fitness Month. Mother's Day kicks off Women's Health Week, May 11-17 - a time for women to celebrate their physical health and well-being. Consider these tips:

n Daily physical activity: Exer cise reduces stress and creates better health. How does a busy mom find the time? Take the kids for a walk. Listen to music and dance while doing dishes or laundry. On average, you should get at least 30 minutes of exercise per day most days of the week. Fortunately, accumulating minutes of exercise t hroughout the day in short, 10-minute breaks can provide health benefits. Choose an activity you like - one you can make a part of your daily routine. For example, use a daily coffee break at work for a brisk 10-minute walk, walk 10 minutes at lunch and take a friend on a 10-minute walk in the evening to reach your daily goal.

n Nutrition counts: The American Heart Association recommends l imiting foods high in calories but low in nutrition and limiting how much saturated fat, transfat, cholesterol and sodium you eat. Find information about choosing foods that are right for you by going to www.mypyramid.gov. Women need to pay close attention to their calcium intake to prevent future osteoporosis. Depending on your age or stage in life - whether you are pregnant or going through menopause - recommendations vary slightly. Fiber, water, fresh fruits and vegetables are an integral part of a balanced diet.

n V isit your health care provider: Depending on your age and circumstances, a physical exam can include blood pressure, cholesterol, sugar level and weight checks. A Pap test and pelvic exam should be conducted once every one to three years. Do monthly self breast checks. Make sure you are current on all vaccinations. If you are younger than 27, ask your health care provider about the Human Papilloma Virus vaccine, which can protect against cervical cancer.

n Take time to unwind: Carve 30 minutes from your day to relax while doing an activity you enjoy. This will decrease stress levels, clear y our mind and prepare you to take on the rest of your day. Also, make certain you are getting the recommended seven to nine hours of sleep each night. You will feel more focused and energized the next day.

These preventive measures can help you feel great. For more health tips, go to www.womenshealth.gov.

Take care of yourself because you are important in the lives of many others. Here's to good health!

Dr. Diana Yu is the health officer for the Thurston County Public Health and Social Services Department, 412 Lilly Road N.E., Olympia, 98506. For information from the Health Department, call 360-786-5581.