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Physical Wellness Toolkit
Watching what you put into your body, how much activity you get, and your weight are important for keeping your body working properly. Positive physical health habits can help decrease your stress, lower your risk of disease, and increase your energy. Flip each card below for checklists on how to improve your health in each area. Click on the images to read articles about each topic. You can also print the checklists separately or all together to share with others or as a reminder to yourself.
6 strategies for improving your physical health
How well your body functions affects your ability to accomplish your daily activities. Sedentary behavior—which usually means sitting or lying down while awake—has been linked to a shorter lifespan and a wide range of medical problems. Any time you get up and move, you’re improving your chances for good health.
To increase your activity:
- Take the stairs instead of the elevator. Park your car at the far end of the street or parking lot.
- Have “walking meetings” with colleagues at work.
- Rearrange your home so you can stand upright or walk on a treadmill while watching TV or using the computer.
- Set an alarm on your computer to go off every hour and prompt you to move around for a minute or two.
- Try walking as if you’re already late for the bus or an important meeting.
- Have small weights in your office or around your home for doing arm exercises.
To keep your body healthier:
- Maintain a healthy weight. Too much weight can make your knees and hips ache.
- Engage in muscle strengthening (resistance) activities that involve all your major muscle groups two or more times a week.
- Stay active all week long. Aim for 150 minutes of moderate intensity activity a week, such as brisk walking.
- Wear comfortable, properly fitting shoes.
- Eat a well-balanced diet. Get enough calcium and vitamin D daily to protect your bones.
- Try to avoid lifting heavy objects. If you need to lift something heavy, bend your knees and keep your back straight.
To reach your weight loss goals:
- Eat smaller portions.
- Select a mix of colorful vegetables each day.
- Choose whole grains.
- Go easy on fats and oils.
- Stick with activities you enjoy.
- Go for a brisk walk, ride a bike, or do some gardening.
- Do strengthening activities.
- Get active for just 10 minutes, several times a day. Every little bit counts!
Track your progress
- Keep a food and physical activity diary.
- Be realistic and aim for slow, modest weight loss.
Mind your metabolism
Your metabolism changes as you get older. You burn fewer calories and break down foods differently. You also lose lean muscle. Unless you exercise more and adjust your diet, the pounds can add up. Middle-age spread can quickly become middle-age sprawl. Carrying those extra pounds may be harming your health.
To combat metabolism changes as you age:
- Commit to a healthy diet.
- Limit snacking.
- Drink plenty of water.
- Move more. Take the stairs and add walking breaks to your day.
- Get plenty of sleep.
- Limit alcohol use. Alcohol is high in calories and may worsen health conditions common among older adults.
Eat a healthy diet
We make dozens of decisions every day. When it comes to deciding what to eat and feed our families, it can be a lot easier than you might think to make smart choices. A healthy eating plan not only limits unhealthy foods, but also includes a variety of healthy foods. Find out which foods to add to your diet and which to avoid.
To eat a healthier diet:
- Limit “bad” fats. Reduce saturated fats and trans fats in your diet. These include butter, meat fats, stick margarine, shortening, and coconut and palm oils.
- Cut back on sodium. Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed. Choose fresh or frozen vegetables that have no added salt and foods that have less than 5% of the Daily Value of sodium per serving. Rinse canned foods.
- Choose more complex carbs. Eat more complex carbs, like starches and fiber. These are found in whole-grain breads, cereals, starchy vegetables, and legumes.
- Cut added sugars. Pick food with little or no added sugar. Use the Nutrition Facts label to choose packaged foods with less total sugar.
- Get more fiber. Switch to whole grains and add different kinds of vegetables, beans, nuts, and seeds to your diet.
Break bad habits
If you know something’s bad for you, why can’t you just stop? Drug and alcohol abusers struggle to give up addictions that hurt their bodies and tear apart families and friendships. And many of us have unhealthy excess weight that we could lose if only we would eat right and exercise more. One way to kick bad habits is to actively replace unhealthy routines with new, healthy ones. Learn strategies to make the changes you’d like to make.
Break bad habits:
- Avoid tempting situations. If you always stop for a donut on your way to work, try a different route. Keep fatty foods, cigarettes, alcohol, and other tempting items out of your home.
- Replace unhealthy behaviors with healthy ones. Try exercise, a favorite hobby, or spending time with family.
- Prepare mentally. If you can’t avoid a tempting situation, prepare yourself in advance. Think about how you want to handle it and mentally practice what you plan.
- Enlist support. Ask friends, family, and co-workers to support your efforts to change.
- Reward yourself for small steps. Give yourself a healthy treat when you’ve achieved a small goal or milestone.
Want to learn more?
NIH scientists study how your diet, weight, activity level, and habits impact your health and well-being. Read more resources from the NIH institutes advancing research in these areas.
This page last reviewed on December 11, 2017