South Carolina Blues - Challenges

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Challenges

Dear Health Diary Challenge

Your body requires specific things to function at its very best. If you’re ready for a healthier lifestyle, start by taking a closer look at your daily routine and diet. You might be surprised at what your body has been missing.

The “Dear Health Diary” challenge will help you track nutrition, water intake and exercise against the daily recommended amounts. As you plot your progress, jot down any changes to the way you feel. This may seem like a difficult task at first, but it will gradually become easier and your body will thank you for it.

What’s Right For You?

To get started with this challenge, capture the daily recommendations for your age and gender. Write these numbers down in your “Dear Health Diary” tracker as your goals for each day.

 

Daily Diet

Fiber

Women

Men

Under age 50

25 grams

Under age 50

38 grams

Over age 50

21 grams

Over age 50

30 grams

Calories

Women

Men

Ages 14 to 18:

1800 calories

Ages 14 to 18:

2200 calories

Ages 19 to 30:

2000 calories

Ages 19 to 30:

2400 calories

Ages 31 to 50:

1800 calories

Ages 31 to 50:

2200 calories

Over age 50:

1600 calories

Over age 50:

2000 calories

Fat

If your daily recommendation is:

Total fat:

1,600 calories

53 grams

2,000 calories

65 grams

2,200 calories

73 grams

2,500 calories

80 grams

2,800 calories

93 grams

Daily Water Intake

Take your total body weight and divide that number in half. This is the number of ounces recommended for you daily. For example, if you weigh 140 pounds, you should try to drink 70 ounces of water each day.

Daily Exercise

Your goal should be 30 to 60 minutes of physical activity each day.