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Strategies and tips for a Healthier life

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.

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