HURIS® Skills Directory
- Eat varied, well-rounded, balanced diet
- Eat moderate portions- moderation!
- Ingest less than 1,800 kilocalories per day ('calories')
- Maintain moderate protein diet[ about 15% of daily calories ]
- Decrease total dietary fat[ < 30% of daily calories ]
- Consume less than 61 grams of total fat per day
- Consume less than 19 grams of saturated fat per day[ < 10% daily calories ]
- Eat more fruits and vegetables
- Drink more water and fruit juices
- Reduce risk of colorectal cancer
- Reduce risk of coronary artery disease (atherosclerotic heart)
- Avoid sedentary lifestyle
- Engage in aerobic, strength, and flexibility training
- Strengthen cardiovascular system through aerobic exercise
- Strengthen respiratory system through aerobic exercise
- Strengthen musculoskeletal systems through resistance (strength) exercise
- Strengthen heart
- Improve circulation
- Increase regular, vigorous exercise
- Pursue cardiopulmonary & vascular fitness
- Engage in moderate exercise program[ about 4 hours each week ]
- Jog (walk) about 15 miles each week[ about 780 miles per year ]
- Maintain accelerated heart rate for 30+ minutes during exercise session
- Exercise using machines & weights [ 3 sets of 12 repetitions each ]
- Drink water before, during and after excercises
- Exhale during exertion phase of exercise
- Take a short break between exercise sets
- Reduce risk of essential hypertension[ optimal blood pressure: 120/80 mm Hg ]
- Reduce risk of heart-attack and coronary death
