SCHOFIELD BARRACKS, Hawaii -- Medical Command's Performance Triad 26-week challenge now enters its second week.

For those ready to take up the 26-week challenge, each week during the challenge, different sleep, activity and nutrition tips are provided and designed for improved health.

For those ready to join, the "clinic challenge" will feature a baseline, six-week, midpoint, 18-week and end of challenge assessments.

Adults, enhance your health with sleep, activity and nutrition, vital components to healthy living. Experts recommend the following:

•Get at least 7-8 hours of sleep.
•Take 10,000 steps during your everyday routine.
•Get at least 2 ? hours of moderate-intensity activity and two days of muscle strengthening, per week.
•Make half your plate fruits and veggies, each day, which is about eight servings, per day.
•Build a healthy plate with lean proteins, fruits, veggies, whole grains and dairy.
•Get 10 minutes of movement, every hour.

- For Week 2

-- Personal Sleep Goal
Dedicate 8 hours each night for the next week, just for sleep.

Now that you have an idea of your sleep habits, did you get 7-8 hours of restful sleep each night?

Common barriers for achieving healthy sleep include the following:
•Variable bedtime and wake time;
•Inability to fall or stay asleep;
•Work or family responsibilities;
•Busy schedules of social, work and family life;
•Stress;
•Poor sleep environments with light, loudness and electronics; and
•Caffeine or nicotine use close to bedtime.

-- Personal Activity Goal
How did you do? Take a look at the activity you wrote down from last week. How can you increase your daily physical activity? What do you want to achieve by the end of this challenge?

-- Personal Nutrition Goal
Take a look at what you ate last week. Did you make half your plate fruits and vegetables? Did you choose whole grains? Did you include dairy at most meals?

The Performance Triad challenges adults to enhance their health. Sleep, activity and nutrition are vital components to healthy living. (Editor's note: Information was pulled from the Performance Triad 26-Week Challenge.)

- Learn More
To measure your waist circumference, use a tape measure. Start at the top of the hipbone, and then bring it all the way around, level with your navel (belly-button).

Make sure the tape measure is not too tight and that it is parallel with the floor. Don't hold your breath while measuring.

Page last updated Tue June 17th, 2014 at 00:00