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.
TIP:
“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.
TIP:
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.
