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 Clark
County
The Heart Healthy Community Program
Fact Sheets
Heart Health Community Project - Community Choices 2010
These sheets were developed to be used in a variety of ways as mailings
and handouts. Content was based on the results of the assessment
process described on this web site. The sheets themselves are very
graphically attractive. Posters and refrigerator magnets were also
developed. The overall theme was "For a Healthy Heart, Just Count
to Five!"
| Get Five, Do Five | | Five
Ways to do Five | | Take Five to Get Five
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Get five
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Do five
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FIVE SERVINGS OF FRUITS AND VEGETABLES EVERY DAY
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BE ACTIVE FOR 30 MINUTES FIVE OR MORE DAYS A WEEK.
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Add veggies to your sandwich. Lettuce, onion, and tomato
gives you one serving. Add an apple and a handful or raisins to your lunch
and you're up to three. Carrot sticks and fruit juice for a snack make
five!
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A sliced banana to your cereal + a can of vegetable juice
for a mid-morning snack + a sliced green pepper and fig bars with lunch
adds up to a healthy five!
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Make time to play. Go to the park with your kids and climb
and swing. Or play tag. You'll have your thirty minutes of activity in
no time.
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Take the stairs whenever you can. Park farther away and walk
to wherever you're going. Ten minutes of brisk movement three times a day
five times a week is all you need.
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Make routine chores do double duty. Mowing the lawn, raking
leaves, washing windows count as active time too!
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Five Ways to Do Five!
A little bit here and there is the way to add activity to your
life. Just starting out? Go easy. Remember, even just ten minutes at a
time can quickly add up to thirty minutes a day. And thirty minutes a day,
five days a week adds up to better overall health.
Got ten minutes while you wait for the kids at the bus stop?
Then you've got ten minutes to walk briskly up, down, and around the block.
Take the long way or show the kids a new way home. Any way you get there,
move it!
Rainy day? Turn on the music inside and move. Just ten minutes
at a time quickly adds up to thirty minutes for the day.
Rent an exercise video or borrow one from the library. Try
out different ones. Thirty minutes a day, five days a week will leave you
less stressed out and more energetic.
Look for ways to fit thirty minutes of movement in to your
day. Going to the fourth floor? Take the stairs, or get off at the third
floor and climb the rest of the way.
Use errands as a chance to exercise. Take your bike to the
store for a few needed items. Use a backpack to carry them home.
Take Five to Get Five!
With five minutes of planing, you can be sure you get
five daily servings of fruits and vegetables.
Need food fast? Grab and go with a piece of fruit a fruit juice
box, or a can of vegetable juice.
A snack pack can of fruit, a bag of pre-cut, ready-to-eat carrot
and celery sticks, or a handful of dried fruit is tastier, easier, and
cheaper than anything at the drive-through.
On the road and in a hurry? Stop off at the grocery store instead
of the drive-through. An apple, carrot, package of string cheese, and bag
of pretzels is a quick, cheap, low-fat snack or meal.
No time to cook? A platter of cut-up radishes, broccoli, carrots,
green peppers, and cherry tomatoes served with a dip of non-fat yogurt
and ranch dressing mix is a quick and healthy main dish. Add rolls and
low fat milk and you're all set. Frozen yogurt or ice milk topped with
frozen berries for dessert and you're well on your way to five a day!
Keep fruits and veggies handy in plastic bags, ready to grab
and go. Have fruit juice boxes and vegetable juice on hand. Tuck snack
packs of fresh vegetables or canned fruits into purses, diaper bags, or
backpacks so when the urge to splurge hits you're ready with some healthy
alternatives.
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Kids
Fitness Program