Fitness & Nutrition

Providing fitness and nutrition support for women’s health

At Southwest General, we are committed to helping women of all ages in our community lead healthier lives. This commitment is part of the overall medical services we provide and includes education, programs and facilities focused on both fitness and nutrition.

Proper fitness and nutrition significantly improve quality of life and result in better overall health.

Exercise

At Southwest General, we believe that the importance of regular exercise is one of the best things you can do for your health and wellness and should include:

Cardiovascular exercise to strengthen your heart.
Strength exercise (using resistance) to build and maintain lean body mass, improve flexibility, maintain and improve both bone health and heart health and for weight control.

Exercise Guidelines

Before starting any exercise program make sure to check with your health care provider to make sure it is safe for you to do so and to find out what limitations you should be aware of.

Women who exercise should do so at least three to five times a week for 20- to 60 minutes at a time. Your exercise routine should include activity that involves large muscle groups and increases your heart rate (for example walking, running, cycling, or swimming) and also include strength training and flexibility exercises. When you have selected your routine always be sure to follow these following recommendations to avoid injury:

Always do both warm-up and cool-down exercises for at least three to five minutes to prepare your body for the exercise. Warm-up and cool-down exercises can be light activity (like slow walking or stretching).
Never "work through the pain" when exercising. Doing so may result in injury.
Drink plenty of fluids, especially water.
Wear appropriate clothing. (If exercising indoors or on a hot day, be sure to wear cool clothing. If exercising outside in cool weather, be sure that your head, hands, and feet are kept warm.)

LifeWorks of Southwest General

LifeWorks of Southwest General Women Curling Weights

Join LifeWorks

Southwest General conducts physical fitness programs for women at its LifeWorks facility located at 7390 Old Oak Blvd., Middleburg Heights, Ohio 44130. This premier health and fitness facility provides a comfortable atmosphere in which professional staff assist members toward living a healthier lifestyle. Membership includes six appointments with an exercise specialist and a personal trainer as well as more than 100 weekly group exercise classes, including TRX, Spinning, Zumba and so much more For more information, call 440-816-4210.

Nutrition

The importance of following a healthy and nutritious diet, besides maintaining your overall health, is essential in weight control, improving your body’s condition and reducing the potential for acquiring chronic diseases such as diabetes, cardiovascular disease and even cancer. It also can help to improve your body image.

Dietary Guidelines

The Dietary Guidelines for Americans are jointly issued and updated every five years by the Department of Agriculture (USDA) and the Department of Health and Human Services (HHS). These guidelines provide authoritative advice for Americans aged two and older about:

Consuming fewer calories
Making informed food choices
Being physically active to attain and maintain a healthy weight
Reducing risk of chronic disease
Promoting overall health

A Healthy Diet

Southwest General’s dietary guidelines follow “Dietary Guidelines for Americans” which are jointly issued and updated every five years by the Department of Agriculture (USDA) and the Department of Health and Human Services (HHS). These guidelines describe a healthy diet as one that:

Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
Includes lean meats, poultry, fish, beans, eggs, and nuts
Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars

The recommendations in the Dietary Guidelines for Americans and in MyPlate are for the general public over aged two. Please note that MyPlate is not a therapeutic diet for any specific health condition. Individuals with a chronic health condition should consult with a health care provider to determine what dietary pattern is appropriate for them. “The Dietary Guidelines in MyPlate” help individuals to:

Make smart choices from every food group
Find balance between food and physical activity
Get the most nutrition out of calories
Stay within daily calorie needs

Fitness, Nutrition and Body Image

The American Dietetic Association (ADA) advises women not to develop an unrealistic perspective of their health by comparing themselves to women appearing on the covers of magazines etc. Poor self esteem and body image can cause one to develop an unrealistic perspective of their personal health and result in inappropriate exercise or nutrition habits which in turn can result in serious health conditions.