- Eat a variety of fruits, vegetables, and whole grains every day.
- Limit foods and drinks high in calories, sugar, salt, fat, and alcohol.
- Eat a balanced diet to help keep a healthy weight.
- Be active for at least 2½ hours a week. Include activities that raise your breathing and heart rates and that strengthen your muscles.
- Help kids and teens be active for at least 1 hour a day. Include activities that raise their breathing and heart rates and that strengthen their muscles and bones.
- Physical activity helps to:
- Maintain weight
- Reduce high blood pressure
- Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer
- Reduce arthritis pain and associated disability
- Reduce risk for osteoporosis and falls
- Reduce symptoms of depression and anxiety
Protect yourself and your family.
- Wear helmets, seat belts, sunscreen, and insect repellent.
- Wash hands to stop the spread of germs.
- Avoid smoking and breathing other people’s, or (second hand), smoke.
- Build safe and healthy relationships with family and friends.
- Be ready for emergencies. Gather emergency supplies. Make a plan. Be informed.
- Balance work, home, and play.
- Get support from family and friends.
- Stay positive.
- Take time to relax.
- Get 7-9 hours of sleep each night. Make sure kids get more, based on their age.
- Get help or counseling if needed.
- Ask your doctor or nurse how you can lower your risk for health problems.
- Find out what exams, tests, and shots you need and when to get them.
- See your doctor or nurse for regular check-ups and as often as directed. Get seen if you feel sick, have pain, notice changes, or have problems with medicine.