One of my favorite vacations ever was a bicycle trip through the state of Vermont some years back. I spent 5 days biking from one quaint village town to another, enjoying the peaceful Vermont countryside and picnic lunches along the way. Each night was spent at a different bed-and-breakfast, charming and antique-filled, with wonderfully prepared meals and time to relax on the porch or explore after dinner. A beautiful state and great memories. I also recall being struck by the vitality of the people I met there, so it was no surprise when I read that a recent Gallup poll ranked Vermont first in two areas of major importance to optimal health: diet and exercise.
I’m a big believer in keeping things as simple as possible, so here are a couple simple ways to incorporate healthier habits into your life today, courtesy of the state of Vermont.
• Go for shorter workouts. The majority of adults in the state of Vermont report exercising three or more days a week for at least 30 minutes. (Hawaii and Montana placed second and third.) Physical activity and the outdoors is a way of life in this state, and Vermonters spend lots of time being active at both work and play.
Even a few short exercise sessions a week boosts metabolism, improves heart health, and helps you stay strong. Exercise sessions can be broken up throughout the day, as long as each session lasts at least 10 minutes. (Research shows that exercising in ten-minute increments at a moderate intensity can be just as effective as exercising for 30 minutes straight.) Walking or biking to and from work, to lunch or class, or after dinner all count. Shorter workouts also have the advantage of being easier to add into your day. You may not have time on a Tuesday for an hour at the gym, but you can likely find 20 minutes for a brisk walk or jog. Doing something is always better than doing nothing and it all adds up.
• Eat your vegetables. The Gallup poll also found that residents of Vermont consume the most produce on a regular basis. Over 67% of Vermonters stated that they ate at least five servings of vegetables four or more days per week. (Montana was second, and Washington state third.) Fresh and cooked vegetables add key nutrients and fiber, and vegetables overall are generally lower in calories. It’s probably no coincidence that Vermont also ranked in the lower one-third in state obesity rankings.
A salad with protein for lunch, or a side salad at dinner with an extra serving of steamed or grilled vegetables is an easy way to get your servings in. There are also lots of delicious vegetarian main dishes and soups on menus these days.
These healthful practices are easily incorporated into anyone’s life, and will help you live better, stronger and longer – no matter what state you’re in.