Fighting the February Slump - Westmoreland County Community ...

Get Healthy, Get Moving!!!!
How small changes can lead to great results!
TRiO at WCCC

What can you do????
GET MOVING!!!
It is well known that exercise stimulates various
brain chemicals, leaving you happier and more
relaxed than before your workout. And by making
you look and feel better, exercise will also help
increase your confidence and improve your selfesteem.

Small changes make a
difference!
Choose one or two small things; over time
these will become new habits! Even small
changes can yield great results!
Look over the items on the following slides;
commit to making one or two small changes
to the amount that you move and the way
that you eat! You can do it!!!

10 Ways to Move More!!!
1. Exercise first thing in the morning. Get up 20-30 minutes earlier and get your workout in first
thing during the day.
2. Choose the “far spot” in the parking lot – at school, the mall or work. Those extra steps
between your car and your destination add up!
3. Take a "walk break" whenever you can find the time during the day. Taking short 10 minute
walks a few times a day will do wonders for your metabolism!
4. Play with kids! You’ll be having so much fun the time will fly!
5. Choose the stairs over the elevator.
6. Choose a restroom that is the furthest away if you have an option.
7. Try to get moving right after work or school. A walk or even yardwork or housework is better
than just sitting on the couch.
8. Walk, jog, or stretch when you are waiting for dinner to cook, the laundry to finish up, or for
your favorite TV show to start!
9. Break up your workouts – if you can’t find 30 minutes, exercise for 10 minutes three times a
day!
10. Turn housework into exercise. When vacuuming try to use your arm, back and abdominal
muscles to push the vacuum. When loading the dishwasher, maintain good posture as you are
bending and straightening and keep your abs tight. Scrubbing floors, cleaning the bathtub,
gardening, and mowing the lawn are great ways to burn some extra calories.

More Ways to Get Moving!
Ways to play and have fun:
Swim
Run or walk on the beach
Roller skate
Ice skate
Sled ride (climb those hills!)
Hiking
Rock Climbing
Basketball
Tennis
Bike riding
Yoga
Dance
Bowling
What else can you do???

What can you do????
Change the way you eat!
• Changing your eating habits and your
environment can help you eat healthier foods.
• A healthy diet is good for your overall health. It
also can help you reach a healthy weight and stay
there.
• To improve your eating habits, it's best to make
small lifestyle changes that you can keep doing
over time.

Small Changes for Healthier Eating
*Drink more water!!!
*Choose healthier snacks and keep them on hand:
Fresh fruits
Cut up veggies (carrots, cucumbers, green peppers, celery, etc.)
Nuts
Low fat cheese sticks
Low fat or nonfat yogurt
Whole grain pretzels or crackers
Plain popcorn
*Pack your lunch for school or work (this will save you money, too!)
*Increase whole grains:
Brown rice instead of white rice
Whole wheat or high fiber bread or pasta instead of white bread or pasta
Whole wheat pretzels or whole grain crackers
Cereals with whole grains
*Choose lean meats over fatty meats
*Think about portions and number of servings
*Start reading nutrition labels at the grocery store and look at restaurant menus online for nutritional
information before you go out to eat!

• Thank you for taking the time to complete this
workshop. Please contact your TRiO
counselor to continue the conversation and
get more information!
• Please complete the online evaluation form to
let us know what you thought of this
workshop and how we can improve!

TRiO/Student Support Services WCCC
724-925-4006
Founders Hall Room 565
wccctrio@my.wccc.edu
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Community College”