Summer’s here and so is the shorts and bathing suit season. If you’ve been a bit more sedentary during the winter months, there’s no better time to get in shape and get back on track to better health. The bonus to a healthy diet and exercise is not only a slimmer and trimmer you, but you’re more apt to avoid health issues such as high blood pressure and diabetes, which can save you money on your health insurance premium.
Statistically, individuals who smoke pay at least double the health insurance premium compared to non-smokers. High rates are also paid by those who are overweight, have high cholesterol or high blood pressure. While you can’t get away from your family’s history of chronic diseases such as diabetes, cancer or heart disease, there are many ways you can defy the odds by taking better care of yourself with a diet and exercise plan.
Wellness Programs
If you’re already experiencing these health issues, making efforts towards a clean bill of health can impact your health insurance rates, including quitting smoking. Many health insurance plans include wellness programs, which can provide a variety of services to keep you healthy so you can avoid trips to the hospital and costly prescription drug regimens. Programs offered may include: quitting smoking, losing weight, stress reduction (which can help to boost your immune system, lower blood pressure and reduce your susceptibility to other illnesses), along with health assessments and complete physicals.
If your current healthcare provider does not provide such programs, getting online health insurance quotes is an easy way to shop for health insurance that does support wellness.
Tips for a Slimmer, Healthy Body Through Diet and Exercise:
- Get moving. Getting regular exercise will not only help to reduce your weight so you can show off your slimmer, summer body, the health benefits also pack a punch. Research has shown that because of the added flow of blood to the brain during exercise, your mind can stay sharper. Only 30 minutes of moderate activity a day can help to reduce the risk of chronic diseases such as diabetes. Increasing activity to 60 to 90 minutes a day will contribute to weight-loss and keeping it off. Exercise should include cardiovascular and strength training, the latter of which not only increases muscle strength but can make for stronger bones.
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Keep your calories in check. While calorie counting is not on many people’s favorites list, the numbers, the low numbers, get results. In combination with an exercise program, you can lose almost four times more weight with a low calorie, healthy diet. A diet that becomes a part of your lifestyle, not a fad diet that provides only temporary results. There are more choices and resources than ever, including websites, books, and even a variety of meals and desserts in the frozen food section. Taking the time to do a little research and finding low-cal menus that work for you, providing balance and satisfaction, can lead to a long-term, lean and healthy body.
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Eat more fiber. Scientific research shows that fiber cancels out calories by pushing them through your digestive system. This enables your body to absorb 90 fewer calories a day. Most people only intake 15 grams a day. To get the right results, shoot for 25 to 35 grams. You can do this by including whole grains and complex carbohydrates at every meal – a whole grain muffin with breakfast, whole wheat pasta with chicken and vegetables for lunch, and a dinner that includes sweet potatoes or brown rice.
- Know your fat. The other added benefit to fiber is that it helps to keep cholesterol low. So does avoiding hydrogenated and partially hydrogenated fats – known as trans fats. This kind of fat increases the "bad" (LDL) cholesterol and lowers your "good" (HDL) cholesterol, which carries excess cholesterol to the liver. While more products such as crackers and bread found at the grocery store have removed trans fats, it’s also important to avoid fried foods from restaurants. Do add good fats to your diet, including avocados, olive oil, and walnuts, which increase your HDL cholesterol.
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Watch your sodium intake. These days, sodium appears most in processed foods such as soup, condiments, and frozen dinners. Too much sodium can cause an increase in blood pressure. Fixing your own tasty meals that combine lean protein, fresh or frozen vegetables and grains enables you to control the sodium you consume. If you are buying pre-made food, read the label and choose products that have no more than 350 milligrams or less per serving.
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Get good sleep. According to a recent study, sleep deprivation can increase cravings for high-carb, high calorie foods. Additional studies support the belief that getting seven to eight hours of sleep a night is as important as diet and exercise, and helps to reduce obesity, diabetes and heart disease.
It’s always wise to consult your doctor before taking part in any diet and exercise program. At the same time, getting in shape for summer and beyond, while incorporating healthy living habits can lead to that clean bill of health from your doctor and a lower health insurance premium.
See how much you could save today on your health insurance. Get your free health insurance quotes today!
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