MAKE GOOD HEALTH HABIT
The science is clear about which regular habits will make the biggest difference for your health. The 20 habits on this handout are a mix of proven ideas to help you:Looking for a place to start? Pick the one that you feel most ready, willing, and able to take on today.
''20 importance good health habits 2020''
1. Aim for 150 minutes a week of moderate intensity aerobic exercise. Like a brisk walk. That’s about 30 minutes on most days. Schedule time in your daily routine, and when you get busy, make this the last thing to go.
2. Sit less. If you have to sit for long period set work or school, try to stand up and move around for 2 to 3 minutes every 20 to 30 minutes.
3. Mix it up. Add some strength training and stretching to your regular aerobic activity at
Least 2 days a week.
4. Build up gradually. Add a few minutes to your daily exercise every week.
5. Be active all day long. Every step counts! Use a pedometer to count
Least 2 days a week.
4. Build up gradually. Add a few minutes to your daily exercise every week.
5. Be active all day long. Every step counts! Use a pedometer to count
Eat well.
6. Eat a healthy breakfast every day. A healthy breakfast includes whole grains, a fruit or vegetable, and a dairy and/or protein food such as milk or eggs.
7. Eat more foods that have plenty of nutrients and fiber, like fruits, vegetables, and whole grains. If you get hungry between meals, eat a fresh fruit, carrot sticks, or a handful of nuts.
8. Eat fewer foods with added fat, sugar, and salt. A good place to start is to limit sweetened drinks — drink water, instead.
9. Enjoy what you eat — just eat less of it. Keep track of what you eat and watch your portion sizes. Eat from a small plate, not out of the bag.
10. Eat meals with your family as often as you can. Shared meals promote health for everyone, and they’re more enjoyable.
8. Eat fewer foods with added fat, sugar, and salt. A good place to start is to limit sweetened drinks — drink water, instead.
9. Enjoy what you eat — just eat less of it. Keep track of what you eat and watch your portion sizes. Eat from a small plate, not out of the bag.
10. Eat meals with your family as often as you can. Shared meals promote health for everyone, and they’re more enjoyable.
Quit tobacco, sleep well, and stress less
11. Quit tobacco. Gain better health by losing your cigarettes or chew. It’s less difficult if you have medical and counseling support like a “quit” line to help.
12. Sleep 7 to 9 hours every night. Not sleeping enough increases your risk of weight gain, depression, high blood pressure, and other chronic diseases. If you’re having trouble sleeping, Get to know what causes you stress and be aware of how you cope
13. with it. Understanding your stress will help you plan actions to reduce it. treatment options with a doctor.
14. Find a friend or family member to support you in your new habits, and your everyday life.
15. Reward yourself for small changes. Pay attention to what you’ve already achieved. You’ll know that you can make another change.
Reach and maintain a healthy weight
16. Increase your exercise to 250 to 300 minutes per week — about 60 weight can lower your risk for minutes most days. The people who lose weight and keep it off are the diabetes and heart disease. Ones who keep up a high dose of exercise. So, if you weigh 200 pounds.
17. Make changes to your diet and your activity level. The only way to keep the weight off is to do both. You exercise.
18.keep a food and activity journal. Write down what you eat and how you exercise. It’ll help you understand your patterns, what’s working, and what behaviors you want to change.
19. Plan to lose weight slowly — about 1 to 2 pounds per week.
20. Don’t give up when you get off track. Everybody slips up — it’s part of life and part of learning when you are changing. Stay focused on why you want to lose weight, learn something from your slip, and start again as many times as you need to.
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