Build your rhythm
Start with manageable sessions and increase gradually. For most adults, CDC guidance calls for at least 150 minutes of moderate activity each week, such as brisk walking. Shorter sessions count, too.
Healthy lifestyle
MOVE WELL.
EAT WELL.
Small choices can become everyday habits. Find movement you enjoy, build meals with variety, and make room for food that tastes good.
Make movement part of your day
START SMALL.
KEEP SHOWING UP.
A walk, a bike ride, a swim or a dance class can all be part of an active week. Choose something you enjoy enough to come back to.
Add strength
Include muscle-strengthening activity on at least two days a week. Bodyweight exercises, resistance bands or weights are options. Start at a comfortable level and learn good technique.
Make it practical
Put movement on your calendar, keep comfortable shoes nearby and invite someone to join you. Adjust your routine to your starting point, ability and schedule.
A balanced meal, your way
BUILD A PLATE
YOU ENJOY.
Combine a protein, vegetables, a carbohydrate and a source of healthy fat. Bring in fruit and other foods across your day for variety. Let your needs and preferences guide portions.
Protein
Try fish, skinless chicken, eggs, tofu, beans or lentils. Rotate animal and plant-based options through your week.
Vegetables & fruit
Bring color and variety with leafy greens, broccoli, peppers, carrots, tomatoes and seasonal fruit. Fresh, frozen and low-sodium canned options all make meal prep easier.
Carbohydrates
Choose foods such as oats, brown rice, quinoa, whole-grain bread and sweet potatoes. Carbohydrates belong in a balanced meal; portions can fit your appetite and activity.
Healthy fats
Add olive oil, avocado, nuts or seeds. Choose sources of unsaturated fats in place of foods high in saturated fat.
Flavor
Use citrus, garlic, herbs, spices and vinegar to make meals satisfying. Try salt-free seasonings and taste before adding salt.
Put it together
GOOD FOOD.
PLENTY OF FLAVOR.
Use these combinations as starting points. Swap ingredients to suit your taste, budget and dietary needs.
Lemon-herb salmon plate
Salmon · brown rice · broccoli · olive oil
Finish with lemon, dill and black pepper. Swap salmon for tofu if you prefer.
Cilantro-lime chicken bowl
Skinless chicken · sweet potato · peppers · avocado
Roast with cumin and smoked paprika. Add lime and cilantro before serving.
Mediterranean chickpea bowl
Chickpeas · quinoa · cucumber · tomatoes · tahini
Mix lemon, garlic and tahini with a little water for a creamy dressing.
Make the week easier: cook a grain, prepare a protein and wash or roast vegetables ahead of time. Change the herbs, spices and sauces to keep meals interesting.
Keep learning
Explore movement guidance from the CDC and food ideas from the American Heart Association.
This is general wellness education. For a routine that fits your health conditions or specific nutrition needs, speak with a qualified healthcare professional or registered dietitian.