Eating foods that are good for you and beauty + write for us staying physically active may help you reach and maintain a healthy weight and improve how you feel. You also may find that moving more and eating better could help you keep up with the demands of your busy life and be there for the people who depend on you.
Why should I move more and eat better?
In addition to helping you reach and maintain a healthy weight, staying active and eating better may lower your chances of developing
type 2 diabetes, or high blood sugar
high blood pressure
kidney disease
heart disease
stroke
certain kinds of cancer
But improving your health isn’t the only reason to move more and eat better. You may also
have more energy for work, play, and family
feel better about yourself
manage stress better
set a good example for your children, friends, and other family members
tone your body—without losing your curves
Your family, friends, and coworkers can be a great source of support as you work to adopt healthier habits. Ask them to join your efforts. Being healthy is important for them, too. By making healthy choices together, you may find it’s easier to move more and eat better.
Should I talk to a health care professional before starting a physical activity program?
Most people don’t need to see a health care professional before starting a less intense physical activity, like walking. However, if you have chronic conditions, such as diabetes—or symptoms of chronic conditions—talk with a health professional about the type and amount of physical activity that’s best for you.
How much physical activity do I need?
To maintain or improve your health, aim for 150 minutes per week—or at least 30 minutes on all or most days of the week—of moderate physical activity. Moderate activities are ones that you can talk—but not sing—while doing, such Best Dark Circle Cream as brisk walking or dancing. These activities speed up your heart rate and breathing.
If you haven’t been active, work slowly toward the goal of 150 minutes per week. For example, start out doing light or moderate activities for shorter amounts of time throughout the week. You can gain some health benefits even if you do as little as 60 minutes of moderate physical activity a week.
For best results, spread out your physical activity throughout the week. Even 10 or 15 minutes at a time counts. And any amount of physical activity is better than none at all.
To lose weight and keep it off, you may need to be even more active. Shoot for 300 minutes per week, or an hour a day 5 days a week. On at least 2 days per week, also try activities that strengthen your muscles. Examples of these activities include workouts using hand weights or rubber strength bands.
How can I handle roadblocks to becoming more active?
Becoming more active isn’t easy. Different people may have different reasons for finding it hard to get moving. If some of the roadblocks below sound familiar, try the suggested tips to help you overcome them.
“I don’t have time.”
Try sneaking a few minutes of physical activity at a time into your day. Get started by making these small changes in your daily routine:
Break your physical activity up into two or three 10-minute walks a day, if you can do so safely near work or home.
Take regular breaks from sitting at the computer or watching TV. Get up, move, and stretch by lifting your hands over your head. Twist side to side.
Schedule time to be active as you would a hair or work appointment, and stick to your plan.
“I’m going to ruin my hairstyle.”
If you avoid being active because you don’t want to ruin your hairstyle, try
a natural hairstyle, short haircut, braids, twists, locs, or wigs
wrapping a scarf around your hair; when you’re done with your workout, remove the scarf and let your hair air dry.
Tip: Physical activity may make the hair look dull or lead to salt buildup. To keep your hair healthy as you stay fit:
Cleanse your scalp with a clarifying product when needed.
Avoid harsh products that may strip hair of natural oils.
Limit the use of heat on hair, such as dryers and curling irons. If you use heat, also use low settings to protect hair from damage.
For styling ideas, consider viewing YouTube videos and visiting other relevant online hair groups and communities to be informed and inspired.
“It costs too much.”
You can be active without spending a lot of money—or any money at all:
Look for free or low-cost classes and activities in your community.
Walk in a mall, or walk or jog in a park or on a school track.
Gather friends and neighbors from your apartment complex and hold regular group workout sessions.
Find workout videos online and on YouTube if you have internet service—or DVDs at the library—and work out at home.
“Physical activity is a chore.”
Some people may be put off by physical activity, especially if they haven’t been active for a while or got hurt and are afraid of getting injured again. However, with some planning and effort, physical activity can be enjoyable:
Try being active with your kids—walk, jump rope, play flag football or tag, or toss a softball. Children should get an hour of physical activity each day.
Get a friend or family member to go biking or take a dance class with you. You can cheer each other on, have company, and feel safer when you’re outdoors.
Enjoy friendly competition with family and friends by setting a weight-loss challenge or entering a walking, biking, or running event for a worthy cause.
- Keep Active & Eat Healthy to Improve Well-being & Feel Great
- Eating foods that are good for you and beauty + write for us staying physically active may help you reach and maintain a healthy weight and improve how you feel. You also may find that moving more and eating better could help you keep up with the demands of your busy life and be there for the people who depend on you.
- To maintain or
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