If you follow our strategies you can prevent chronic diseases, like type 2 diabetes, heart disease and cancer. Stop wasting your time and start today!
Move more – Sit less
Get at least 150 minutes of moderate-intensity aerobic activity (e.g. at least 20 minutes a day or 30 minutes on 5 days) every week, plus muscle-strengthening activities at least 2 days a week.
Eat a healthy diet
Try healthy food choices like fruits, vegetables, whole grains, lean meats, and low-fat dairy products.
Rethink your drink
Substitute water for sugary or alcoholic drinks to reduce calories and stay safe.
“Make half your plate fruits and vegetables and half your grains whole grains.”
Get enough sleep
Adults need at least 7 hours of sleep at night.
Be sun safe
Wear long-sleeved shirts and long pants, a wide-brimmed hat, and sunglasses, and use broad-spectrum sunscreen with at least SPF 15.
Wear sunglasses that block both UVA
and UVB rays for the best protection.
Brush your teeth
Brush twice a day with fluoride toothpaste.
Don’t use tobacco
You can do it! Call 1-800-QUIT-NOW for free support.
Learn your health history
Talk to your family and your doctor about your family health history.