Small Steps = Big Changes
Choosing to make small, sustained changes in activity and eating habits every day will create big changes in your overall health.
Everyday tips to increase your daily activity and improve your nutrition:
-
Get 60 minutes of exercise, or more, per day if you are a child
-
Get 30 minutes of exercise, or more, per day if you are an adult
-
Wherever possible, walk and take the stairs instead of the elevator
-
Do something active during breaks at work: walk, take the stairs, stretch
-
If you ride the bus, get off one stop early and walk to your destination
-
Walk the family pet after work with your children, a friend or partner
-
Get up and walk or jog around the field during your child's sports games
-
Park further away from the grocery store, shopping center, or office
-
When possible, ride your bike to work at least once a week
-
Take a walk with your child to school
-
When the TV is on, get up and do jumping jacks or push-ups during commercial breaks
-
Don't forget to do some gentle stretching after you exercise
-
Drink water! Water is essential to your health and improves muscle recovery
-
Choose balance between the foods you eat and physical activity
-
Add more colorful fruits and vegetables to each meal every day
-
Choose fat-free plain yogurt or sour cream as a base for dips and sauces
-
Choose grilled, baked or stir-fried meats instead of breaded or deep-fried
-
Add whole wheat flours to baking mixes - such as cookies and pancakes
-
Let your kids be the chefs! Cook together as a family and have fun!