20 HEALTH TIPS FOR 2020

     

Eating foods that are good for you and staying physically active may help you reach và maintain a healthy weight và improve how you feel. You also may find that moving more và eating better could help you keep up with the demands of your busy life and be there for the people who depend on you.

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Why should I move more & eat better?

In addition to helping you reach & maintain a healthy weight, staying active & eating better may lower your chances of developing

But improving your health isn’t the only reason lớn move more & eat better. You may also

have more energy for work, play, & family feel better about yourself manage áp lực better mix a good example for your children, friends, & other family members tone your body—without losing your curves

Your family, friends, và coworkers can be a great source of tư vấn as you work to adopt healthier habits. Ask them khổng lồ join your efforts. Being healthy is important for them, too. By making healthy choices together, you may find it’s easier khổng lồ move more và eat better.

Should I talk to lớn a health care professional before starting a physical activity program?

Most people don’t need to lớn see a health care professional before starting a less intense physical activity, lượt thích walking. However, if you have chronic conditions, such as diabetes—or symptoms of chronic conditions—talk with a health professional about the type and amount of physical activity that’s best for you.

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If you haven’t been active, work slowly toward the goal of 150 minutes per week.

How much physical activity vì chưng I need?

To maintain or improve your health, aim for 150 minutes per week—or at least 30 minutes on all or most days of the week—of moderate physical activity. Moderate activities are ones that you can talk—but not sing—while doing, such as brisk walking or dancing. These activities speed up your heart rate and breathing.

If you haven’t been active, work slowly toward the goal of 150 minutes per week. For example, start out doing light or moderate activities for shorter amounts of time throughout the week. You can gain some health benefits even if you vày as little as 60 minutes of moderate physical activity a week.

For best results, spread out your physical activity throughout the week. Even 10 or 15 minutes at a time counts. And any amount of physical activity is better than none at all.

To thua weight and keep it off, you may need to lớn be even more active. Shoot for 300 minutes per week, or an hour a day 5 days a week. On at least 2 days per week, also try activities that strengthen your muscles. Examples of these activities include workouts using hand weights or rubber strength bands.

How can I handle roadblocks to becoming more active?

Becoming more active isn’t easy. Different people may have different reasons for finding it hard khổng lồ get moving. If some of the roadblocks below sound familiar, try the suggested tips to help you overcome them.

“I don"t have time.”

Try sneaking a few minutes of physical activity at a time into your day. Get started by making these small changes in your daily routine:

Break your physical activity up into two or three 10-minute walks a day, if you can do so safely near work or home. Take regular breaks from sitting at the computer or watching TV. Get up, move, & stretch by lifting your hands over your head. Twist side to lớn side. Schedule time khổng lồ be active as you would a hair or work appointment, và stick to lớn your plan.

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“I"m going lớn ruin my hairstyle.”

If you avoid being active because you don’t want to ruin your hairstyle, try

a natural hairstyle, short haircut, braids, twists, locs, or wigs wrapping a scarf around your hair; when you’re done with your workout, remove the scarf và let your hair air dry.

Tip: Physical activity may make the hair look dull or lead khổng lồ salt buildup. To lớn keep your hair healthy as you stay fit:

Cleanse your scalp with a clarifying hàng hóa when needed. Avoid harsh products that may strip hair of natural oils. Limit the use of heat on hair, such as dryers và curling irons. If you use heat, also use low settings lớn protect hair from damage. For styling ideas, consider viewing YouTube videos and visiting other relevant online hair groups and communities khổng lồ be informed và inspired.

“It costs too much.”

You can be active without spending a lot of money—or any money at all:

Look for không lấy phí or low-cost classes và activities in your community. Walk in a mall, or walk or jog in a park or on a school track. Gather friends & neighbors from your apartment complex và hold regular group workout sessions. Find workout videos online and on YouTube if you have internet service—or DVDs at the library—and work out at home.

“Physical activity is a chore.”

Some people may be put off by physical activity, especially if they haven’t been active for a while or got hurt và are afraid of getting injured again. However, with some planning & effort, physical activity can be enjoyable:

Try being active with your kids—walk, jump rope, play flag football or tag, or toss a softball. Children should get an hour of physical activity each day. Get a friend or family member to go biking or take a dance class with you. You can cheer each other on, have company, and feel safer when you’re outdoors. Enjoy friendly competition with family and friends by setting a weight-loss challenge or entering a walking, biking, or running event for a worthy cause.
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Physical activity can be fun when you vì chưng something you enjoy.

How can I eat healthier?

An example of a healthy meal includes vegetables, fruits, & small portions of protein và whole grains. These foods provide fiber & important nutrients such as vitamins & minerals. When planning meals for you and your family, think about including

a salad or other different-colored vegetables, such as spinach; sweet potatoes; và red, green, orange, or yellow peppers fat-free or low-fat milk and milk products, or nondairy products such as almond or rice milk different-colored fruits, including apples, bananas, và grapes lean beef, pork, or other protein foods, such as chicken, seafood, eggs, tofu, or beans whole grains such as brown rice, oatmeal, whole-wheat bread, & whole-grain cornmeal

Treats are okay if you have them once in a while. Just don’t eat foods such as candy, ice cream, or cookies every day. Limit sweet treats to special occasions, và keep portions small. Have one cookie or piece of candy, rather than trying every kind.

Remember that alcohol, juices, soda, and other sweet drinks have a lot of sugar và calories.

If you can’t have milk or milk products because you have trouble digesting lactose, the sugar found in milk, try lactose-free milk or yogurt. Besides milk and milk products, you can get calcium from calcium-added cereals, juices, & drinks made from soy or nuts. Eating dark green leafy vegetables such as collard greens & kale, and canned fish with soft bones like salmon, can also help you meet your body’s calcium needs.

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How can reading the Nutrition Facts label help me?

Reading the information on the Nutrition Facts label can help you choose foods high in fiber, vitamins, and minerals; và low in sodium, added sugars, and unhealthy fats, which federal dietary guidelines (PDF, 3.94 MB) recommend Americans limit.