QUESTIONS TO ASK YOURSELF

• Do you eat foods that you enjoy, stay hydrated through the day, and listen to your hunger cues?

• Are you able to keep a consistent sleep schedule and get 7 hours of sleep/night?

• Do you move your body on a daily basis?

• Are you practicing safer sex with condoms and contraception?

• Are you making alcohol, nicotine, other drugs choices that align with your values?

• Do you have a habit of regularly washing your hands to prevent colds and flu?

• Get active

• How well your body functions affects your ability to accomplish your daily activities. Sedentary behavior (sitting or lying down while awake) has been linked to a shorter lifespan and a wide range of medical problems.

• Take the stairs instead of the elevator

• Park your car at the far end of the street/parking lot

• 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

• Maintain your body

• Your bones, muscles and joints all work together, and they can suffer some wear and tear. It needs regular care and maintenance to keep moving with ease.

• 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.

• Find a healthy weight

• Keeping your body at a healthy weight can lower the risk of heart disease, type 2 diabetes, and certain types of cancer that can result from being overweight or obese.

• Eat Healthy

• Eat smaller portions.

• Select a mix of colorful vegetables each day.

• Choose whole grains.

• Go easy on fats and oils.

• Limit added sugars.

• Be Active

• 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.

• 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, break down foods differently, and lose lean muscle unless you exercise more and adjust your diet.

• 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.

• Avoid tobacco products.

• Eat a healthy diet

• 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.

• Replace saturated fats in your diet with unsaturated fats.

• Use olive, canola, or other vegetable oils instead of butter, meat fats, or shortening.

• 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.

• Build healthy habits

• Plan.

• Identify unhealthy patterns and triggers.

• Set realistic goals.

• Change your surroundings.

• Find ways to make healthier and easier choices.

• Remove temptations.

• Work for changes in your community, like safe places to walk.

• Ask for support.

• Find friends, family, co-workers, neighbors, or groups for support.

• Fill your time with healthy activities.

• Try exercising, a favorite hobby, or spending time with family and friends.

• Track your progress.

• Record how things are going to help you stay focused and catch slip-ups.

• Imagine the future. Think about future benefits to stay on track.

• Reward yourself. Give yourself a healthy reward when you've achieved a small goal or milestone, like a massage.

• Be patient. Focus on progress, not perfection.