Fitness

How much physical activity do you need each week?

Aerobic
Adults should get at least 2 hours and 30 minutes each week of aerobic physical activity that requires moderate effort.

You need to do this type of activity for at least 10 minutes at a time.

Some moderate activities include dancing, brisk walking, biking, gardening and kayaking.

Strengthening
Adults should also do strengthening activities at least 2 days a week.

Some strengthening activities include push-ups, sit-ups, lifting weights and yoga. 


Resources:
U.S. Department of Health and Human Services
Physical Activity Guidelines For Americans

What can physical activity do for you?

You may have heard the good things you can 
gain from regular physical activity.

Check off which of these benefits you hope to get from active living: 
Be healthier
Increase my chances of living longer
Feel better about myself
Have less chance of becoming depressed
Sleep better at night
Help me look good
Be in shape
Get around better
Have stronger muscles and bones
Help me stay at or get to a healthy weight
Be with friends or meet new people
Enjoy myself and have fun 

Did you know?

When you are not physically active, you are more likely to: 
Get heart disease
Get type 2 diabetes
Have high blood pressure
Have high blood cholesterol
Have a stroke
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Nutrition

Tips

  • Avoid over-sized portions, especially with high calorie foods.
  • Read the food labels on packages to learn about nutrition information. 
  • Eat a nutrient dense breakfast. 
  • Drink water instead of sugary drinks.
  • Cook more often at home, where you are in control of what's in your food.




Resources:
U.S. Department of Health and Human Services
Dietary Guidelines for Americans

Eating Right

The Dietary Guidelines for Americans, released on January 31, 2011, emphasizes three major goals for Americans:

1. Balance calories with physical activity to manage weight.

2. Consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood includes lean meats, poultry, fish, beans, eggs, and nuts.

3. Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains.