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In addition to getting your heart pumping, spending less time sitting can improve your overall health.

Prolonged sitting and sedentary behavior have links with an increased chance of:

• obesity
• type 2 diabetes
• certain types of cancer

Regular exercise doesn’t completely remove the risk of these conditions, but it can help reduce the likelihood.

Speak with a doctor for more information on the benefits of reducing sitting and getting more physical activity.

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Moving your body has a host of health benefits, including:

boosting your mood
building muscle
strengthening your bones
weight management
improving sleep
Regular exercise can also help prevent chronic conditions such as heart disease, type 2 diabetes, and some types of cancer.

Try to aim for 150 minutesTrusted Source of moderate-intensity exercise or 75 minutes of vigorous exercise per week

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Staying hydrated isn’t just about quenching your thirst, It also keeps your body and brain running.

Drinking plenty of water can help:

• improve brain performance
• improve digestion
• boost energy
• help lower joint pain
• help prevent kidney stones
• improve heart health
• support weight management

Advice on how much water to drink per day varies, but aiming for around 8 glasses of water per day is a good target.

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It’s best to limit consuming highly processed foods, like packaged and frozen foods. They typically have fewer nutrients but more calories, fat, salt, and added sugars.

It’s also best to limit your intake of soda, packaged cookies and chips, candy, and sweetened cereals.

It may help to try slowly swapping out these processed meals and snacks for whole foods. Some people will find it easier to begin by swapping one or two snacks for healthier options.

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The human body needs a variety of foods for energy. That means eating a balanced diet, which can include foods such asTrusted Source:

• vitamins
• minerals
• fiber
• whole grains
• nuts
• lean protein
• low fat dairy

A registered dietitian can provide more information about balanced diets and help you to create an eating plan based on your dietary needs or preferences.

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Keeping your weight in a moderate range can protect you from conditions such asTrusted Source:

• high blood pressure
• high cholesterol
• heart disease
• stroke
• type 2 diabetes

Your body mass index (BMI) and your waist circumference are two measurements that can help determine if you have a moderate weight, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)Trusted Source.

A doctor will also consider other factors such as your age, ethnicity, body composition, and health history when recommending a moderate weight range for you.

Remember, weight isn’t just about a number on the scale. Everyone is different, so it’s best to work with a doctor to determine a moderate weight for you.

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You may feel pulled in different directions and experience stress from dealing with work, family and other matters, leaving little time for yourself. Learning to balance your life with some time for yourself will pay off with big benefits – a healthy outlook and better health.

Steps you can take:

• Stay in touch with family and friends.
• Be involved in your community.
• Maintain a positive attitude and do things that make you happy.
• Keep your curiosity alive. Lifelong learning is beneficial to your health.
• Healthy intimacy takes all forms but is always free of coercion.
• Learn to recognize and manage stress in your life. Signs of stress include trouble sleeping, frequent headaches and stomach problems; being angry a lot; and turning to food, drugs and alcohol to relieve stress.
  
  Good ways to deal with stress include regular exercise, healthy eating habits, and relaxation exercises such as deep breathing or meditation. Talking to trusted family members and friends can help a lot. Some women find that interacting with their faith community is helpful in times of stress.
• Get enough sleep and rest – adults need around eight hours of sleep a night.
• Talk to your health care provider if you feel depressed for more than a few days. Depression is a treatable illness. Signs of depression include feeling empty and sad, crying a lot, loss of interest in life, and thoughts of death or suicide. If you or someone you know has thoughts of suicide, get help right away. Call 911, a local crisis center or (800) SUICIDE.

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A healthy lifestyle can help you thrive as you move through your life’s journey. Making healthy choices isn’t always easy – it can be hard to find the time and energy to exercise regularly or prepare healthy meals. However, your efforts will pay off in many ways, and for the rest of your life.

Steps you can take:

• Be physically active for 30 minutes most days of the week. Break this up into three 10-minute sessions when pressed for time. Healthy movement may include walking, sports, dancing, yoga or running.
• Eat a well-balanced, low-fat diet with lots of fruits, vegetables, and whole grains. Choose a diet that’s low in saturated fat and cholesterol, and moderate in sugar, salt and total fat.
• Avoid injury by wearing seatbelts and bike helmets, using smoke and carbon monoxide detectors in the home, and using street smarts when walking alone. If you own a gun, recognize the dangers of having a gun in your home. Use safety precautions at all times.
• Don’t smoke, and quit if you do. Ask your health care provider for help. UCSF offers a smoking cessation program.
• If you drink alcohol, drink in moderation. Never drink before or when driving, or when pregnant.
• Ask someone you trust for help if you think you might be addicted to drugs or alcohol.
• Help prevent sexually transmitted infections (STIs) and HIV/AIDS by using condoms every time you have sexual contact. Keep in mind, condoms are not 100 percent foolproof, so discuss STI screening with your provider. Birth control methods other than condoms, such as pills and implants, won’t protect you from STIs or HIV.
• Brush your teeth after meals with a soft or medium bristled toothbrush. Also brush after drinking, before going to bed. Use dental floss daily.
• Stay out of the sun, especially between 10 a.m. and 3 p.m. when the sun’s harmful rays are strongest. Don’t think you are safe if it is cloudy or if you are in the water, as harmful rays pass through both. Use a broad spectrum sunscreen that guards against both UVA and UVB rays, with a sun protection factor (SPF) of 15 or higher. Select sunglasses that block 99 to 100 percent of the sun’s rays.

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Personal health technology now has the power to collect data from all parts of the body and can report back your results. Monitoring your healthy activities can increase your motivation to exercise, get more sleep and eat better. By making the most of this technology, you can measure your effort easier than ever before.

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According to the Center for Disease Control (CDC) the most common heart condition in the United States is coronary artery disease. This ailment occurs when cholesterol builds up in the arteries and they become damaged or diseased. In order to prevent or treat this illness, physicians recommend several lifestyle changes, all involving monitoring heart activity. There are several monitoring apps and devices that exist to help someone with a heart condition measure and track their cardiovascular improvements.

In order to cope with heart-threatening conditions, it is important to measure stress levels. A physician may recommend a periodic ECG, or electrocardiogram, that can reveal evidence of heart strains. These days, many ECG involved wearing a portable monitor for 24 hours in order for it to properly indicate any cardiovascular abnormalities. Similarly, portable tests can be used for people with arrhythmia or A-fit, who can now use FDA-approved apps and devices to track their heart rate.

Other heart-healthy devices are available to the general public, with simpler trackers that produce daily heart rates or give daily advice, suggestions and support for people looking to improve their breathing or blood pressure. Wearable heart monitors and devices make it easier than ever before for people to remain heart-healthy.

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