Eating Right and Physical Activity


You can feel better by having a healthy lifestyle don't smoke, eat a variety of foods low in saturated fat, trans fat, and cholesterol. Include grains, especially whole grains and a variety of dark green leafy vegetables, deeply colored fruit, and dry beans and peas in your eating plan. Also, maintain a healthy weight and be physically active for at least 30 minutes a day.

Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.

* To keep weight loss off, get at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with their doctor before participating in this level of activity.

* To lower the risk of chronic disease, get at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.

* To help manage body weight and prevent gradual, unhealthy body weight gain, get about 60 minutes of moderate- to vigorous-intensity activity on most days of the week, while not exceeding caloric intake requirements.

Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

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