will feel your best by having a healthy lifestyle. Healthy food choices
and regular physical activity will help you to maintain a healthy
weight and lower your risk of some diseases and conditions. Regular
physical activity also might improve your mood and help you to sleep
better. For older adults, activity can improve mental function.
A healthy eating plan includes a variety of foods:
Fruits and vegetables — Be sure to include dark green and orange vegetables and a variety of fruits in various forms.
Grains — Make sure at least half of your grain choices are whole grains, such as whole wheat, oatmeal, and brown rice.
Milk, cheese, and yogurt — Choose low-fat or fat-free dairy products.
Lean meats, beans, eggs, and nuts — Vary your protein choices and use low-fat cooking methods.
— Choose foods with heart-healthy fats (polyunsaturated and
monounsaturated fats) and limit heart-harmful fats (saturated and trans fats, and cholesterol).
fitness routine should include aerobic and strength-training
activities, and may also include stretching and balance activities.
This physical activity should be in addition to your routine activities
of daily living, such as cleaning or walking short distances, such as
from the parking lot to your office. Health benefits are gained by
doing the following each week:
Aerobic activity that includes:
2 hours and 30 minutes of moderate-intensity aerobic activity, or
1 hour and 15 minutes of vigorous-intensity aerobic activity,
A combination of moderate and vigorous activity
Muscle-strengthening activities on 2 or more days of the week
you have not been physically active, start slowly and then work your
way up as you become more fit. Regular physical activity and healthy
eating habits — together — can help you feel your best today and
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