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<p class="pretitle"><a href="/health-information/your-healthiest-self-wellness-toolkits">Your Healthiest Self</a></p><div class='syndicate'><h1>Physical Wellness Toolkit</h1><div><div class="media-float-right media-float-small"><a class="button button-large blue" href="https://salud.nih.gov/recursos-de-salud/herramientas-de-bienestar/su-cuerpo/">En español</a></div>
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<p class="lead">Watching what you put into your body, how much activity you get, and your weight are important for keeping your body working properly. Positive physical health habits can help decrease your stress, lower your risk of disease, and increase your energy. Flip each card below for checklists on how to improve your health in each area. Click on the images to read articles about each topic. You can also print the checklists separately or all together to share with others or as a reminder to yourself.</p>
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<p><a href="/sites/default/files/health-info/wellness-toolkits/physical-wellness-checklist-4.pdf">Printer-friendly version of this page</a></p>
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<h2>6 strategies for improving your physical health</h2>
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<div class="flipcard-container masonry-container">
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<div class="box flipcard">
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<div class="flipcard-front">
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<div class="flipcard-content">
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<h3>Get active</h3>
|
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<p><a href="https://newsinhealth.nih.gov/2021/07/step-it-up" title="Step It Up! Get Active for Your Health"><div class="media media-element-container media-sidebar_media"><div class="ds-1col file file-image file-image-jpeg view-mode-sidebar_media clearfix">
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<picture title="Illustration of a group of people exercising outdoors" class="media-element">
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<!--[if IE 9]><video style="display: none;"><![endif]-->
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<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-large/public/health-info/wellness-toolkits/illustration-group-people-exercising-outdoors.jpg?itok=3ijlMW24&timestamp=1626364298 1x" media="screen and (min-width: 960px)"></source>
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<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-medium/public/health-info/wellness-toolkits/illustration-group-people-exercising-outdoors.jpg?itok=UR-BJHSa&timestamp=1626364298 1x" media="screen and (min-width: 800px)"></source>
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||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-medium-small/public/health-info/wellness-toolkits/illustration-group-people-exercising-outdoors.jpg?itok=iaq3EhoZ&timestamp=1626364298 1x" media="screen and (min-width: 600px)"></source>
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<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-small/public/health-info/wellness-toolkits/illustration-group-people-exercising-outdoors.jpg?itok=AYb0x16k&timestamp=1626364298 1x" media="screen and (min-width: 480px)"></source>
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<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-tiny/public/health-info/wellness-toolkits/illustration-group-people-exercising-outdoors.jpg?itok=q3W3RL85&timestamp=1626364298 1x" media="screen and (min-width: 0)"></source>
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<!--[if IE 9]></video><![endif]-->
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<img class="media-element" src="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-large/public/health-info/wellness-toolkits/illustration-group-people-exercising-outdoors.jpg?itok=3ijlMW24&timestamp=1626364298" alt="Illustration of a group of people exercising outdoors" title="Illustration of a group of people exercising outdoors" />
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</picture></div>
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</div></a></p>
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<div>Sedentary behavior has been linked to many medical problems. Moving more and sitting less can have major health benefits. Experts recommend adults get at least 150 minutes (two and a half hours) of moderate physical activity a week. You can benefit from even a little activity at a time. Every minute counts when it comes to movement.</div>
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</div>
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<div class="flipcard-button-wrapper"><a class="button-link-5em gray-light flipcard-button" href="javascript:;">Flip</a></div>
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</div>
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<div class="flipcard-back">
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<div class="flipcard-content">
|
||
<h4>To increase your activity:</h4>
|
||
|
||
<ul class="spaced">
|
||
<li>Set specific goals for your physical activity.</li>
|
||
<li>Take the stairs instead of the elevator.</li>
|
||
<li>Park your car at the far end of the street or parking lot.</li>
|
||
<li>
|
||
<div>Set up your space so you can walk on a treadmill while watching TV or stand when using the computer.</div>
|
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</li>
|
||
<li>
|
||
<div>Try an online exercise class to stay active from home.</div>
|
||
</li>
|
||
<li>
|
||
<div>Set an alarm to go off every hour as a reminder to move around for a minute or two.</div>
|
||
</li>
|
||
<li>
|
||
<div>Have small weights in your office or around your home for doing arm exercises.</div>
|
||
</li>
|
||
<li>
|
||
<div>
|
||
<div>Take a walk on your lunch breaks. Or have “walking meetings” with colleagues at work.</div>
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</div>
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</li>
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</ul>
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<ul class="inline-link-list">
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<li><a href="https://newsinhealth.nih.gov/2021/07/step-it-up" title="Step It Up! Get Active for Your Health">Read more</a></li>
|
||
<li><a href="/sites/default/files/health-info/wellness-toolkits/physical-get-active-checklist-2.pdf" title="Get Active - printable checklist">Printable</a></li>
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<h3>Maintain your muscle</h3>
|
||
|
||
<p><a href="https://newsinhealth.nih.gov/2020/03/maintain-your-muscle" title="Maintain Your Muscle"><div class="media media-element-container media-sidebar_media"><div class="ds-1col file file-image file-image-jpeg view-mode-sidebar_media clearfix">
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<picture title="Illustration of a man lifting dumbells in a gym while being spotted" class="media-element">
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<!--[if IE 9]><video style="display: none;"><![endif]-->
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<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-large/public/health-info/wellness-toolkits/illustration-man-lifting-dumbells.jpg?itok=xuFZlFzB&timestamp=1630422133 1x" media="screen and (min-width: 960px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-medium/public/health-info/wellness-toolkits/illustration-man-lifting-dumbells.jpg?itok=VIpGYnLD&timestamp=1630422133 1x" media="screen and (min-width: 800px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-medium-small/public/health-info/wellness-toolkits/illustration-man-lifting-dumbells.jpg?itok=iDwHvjaL&timestamp=1630422133 1x" media="screen and (min-width: 600px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-small/public/health-info/wellness-toolkits/illustration-man-lifting-dumbells.jpg?itok=kCQTcvYa&timestamp=1630422133 1x" media="screen and (min-width: 480px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-tiny/public/health-info/wellness-toolkits/illustration-man-lifting-dumbells.jpg?itok=w29YLKbh&timestamp=1630422133 1x" media="screen and (min-width: 0)"></source>
|
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<!--[if IE 9]></video><![endif]-->
|
||
<img class="media-element" src="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-large/public/health-info/wellness-toolkits/illustration-man-lifting-dumbells.jpg?itok=xuFZlFzB&timestamp=1630422133" alt="Illustration of a man lifting weights with a personal trainer" title="Illustration of a man lifting dumbells in a gym while being spotted" />
|
||
</picture></div>
|
||
|
||
</div></a></p>
|
||
|
||
<div>Building muscle helps you keep up the activities you enjoy at any stage of your life. Some types of strength training keep your bones healthy, too. Experts recommend strength training activities for all the major muscle groups two or more days a week for adults and three for kids and teens.</div>
|
||
</div>
|
||
|
||
<div class="flipcard-button-wrapper"><a class="button-link-5em gray-light flipcard-button" href="javascript:;">Flip</a></div>
|
||
</div>
|
||
|
||
<div class="flipcard-back">
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||
<div class="flipcard-content">
|
||
<h4>To build muscle safely:</h4>
|
||
|
||
<ul class="spaced">
|
||
<li>
|
||
<div><strong>Start slowly, especially if you haven’t been active for a long time.</strong></div>
|
||
</li>
|
||
<li>
|
||
<div><strong>Pay attention to your body.</strong> Exhaustion, sore joints, or muscle pain mean you’re overdoing it.</div>
|
||
</li>
|
||
<li>
|
||
<div><strong>Use small amounts of weight to start. </strong>Focus on your form, and add more weight slowly, over time.</div>
|
||
</li>
|
||
<li>
|
||
<div><strong>Use smooth, steady movements to lift weights into position.</strong> Don’t jerk or thrust weights.</div>
|
||
</li>
|
||
<li>
|
||
<div><strong>Avoid “locking” your arm and leg joints in a straight position.</strong></div>
|
||
</li>
|
||
<li>
|
||
<div><strong>Don’t hold your breath during strength exercises.</strong></div>
|
||
</li>
|
||
<li>
|
||
<div><strong>Ask for help.</strong> Look for a group class at a local gym, recreation center, or senior center. Or find a trainer.</div>
|
||
</li>
|
||
</ul>
|
||
|
||
<ul class="inline-link-list">
|
||
<li><a href="https://newsinhealth.nih.gov/2020/03/maintain-your-muscle" title="Maintain Your Muscle">Read more</a></li>
|
||
<li><a href="/sites/default/files/health-info/wellness-toolkits/physical-maintain-muscle-checklist.pdf" title="Maintain Your Muscle - printable checklist">Printable</a></li>
|
||
</ul>
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</div>
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<div class="flipcard-button-wrapper"><a class="button-link-5em gray-light flipcard-button" href="javascript:;">Back</a></div>
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<div class="box flipcard">
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<div class="flipcard-front">
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<div class="flipcard-content">
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||
<h3>Find a healthy weight</h3>
|
||
|
||
<p><a href="https://newsinhealth.nih.gov/2022/12/healthy-weight-control" title="Healthy Weight Control"><div class="media media-element-container media-floated_media"><div class="ds-1col file file-image file-image-jpeg view-mode-floated_media clearfix">
|
||
|
||
|
||
<picture title="Illustration of people taking the stairs" class="media-element">
|
||
<!--[if IE 9]><video style="display: none;"><![endif]-->
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/floated_media_breakpoint-large/public/health-info/wellness-toolkits/illustration-people-taking-stairs-2.jpg?itok=b3O_5W1u&timestamp=1728332973 1x" media="screen and (min-width: 960px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/floated_media_breakpoint-medium/public/health-info/wellness-toolkits/illustration-people-taking-stairs-2.jpg?itok=mqZacuyg&timestamp=1728332973 1x" media="screen and (min-width: 800px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/floated_media_breakpoint-medium-small/public/health-info/wellness-toolkits/illustration-people-taking-stairs-2.jpg?itok=J0P3gzKU&timestamp=1728332973 1x" media="screen and (min-width: 600px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/floated_media_breakpoint-small/public/health-info/wellness-toolkits/illustration-people-taking-stairs-2.jpg?itok=hywXpnIV&timestamp=1728332973 1x" media="screen and (min-width: 480px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/floated_media_breakpoint-tiny/public/health-info/wellness-toolkits/illustration-people-taking-stairs-2.jpg?itok=7LECkFoW&timestamp=1728332973 1x" media="screen and (min-width: 0)"></source>
|
||
<!--[if IE 9]></video><![endif]-->
|
||
<img class="media-element" src="https://www.nih.gov/sites/default/files/styles/floated_media_breakpoint-medium/public/health-info/wellness-toolkits/illustration-people-taking-stairs-2.jpg?itok=mqZacuyg&timestamp=1728332973" alt="Illustration of people taking the stairs" title="Illustration of people taking the stairs" />
|
||
</picture></div>
|
||
|
||
</div></a></p>
|
||
|
||
<p>Keeping your body at a healthy weight may help you lower your risk of heart disease, type 2 diabetes, and certain types of cancer that can result from carrying excess weight or obesity. Take charge of your weight and your health.</p>
|
||
</div>
|
||
|
||
<div class="flipcard-button-wrapper"><a class="button-link-5em gray-light flipcard-button" href="javascript:;">Flip</a></div>
|
||
</div>
|
||
|
||
<div class="flipcard-back">
|
||
<div class="flipcard-content">
|
||
<h4>To reach your weight loss goals:</h4>
|
||
|
||
<ul>
|
||
<li>
|
||
<p><strong>Calculate how many calories you need for your weight goals. </strong>Visit <a href="https://www.niddk.nih.gov/health-information/weight-management/body-weight-planner?dkrd=lgdmn0001">NIH’s Body Weight Planner</a>.</p>
|
||
</li>
|
||
<li>
|
||
<p><strong>Record your daily food intake and physical activity </strong>using an app on your phone or a journal. </p>
|
||
</li>
|
||
<li>
|
||
<p><strong>Weigh yourself </strong>every day, or at least once a week.</p>
|
||
</li>
|
||
<li>
|
||
<p><strong>Set specific goals.</strong> Be realistic about your time and abilities.</p>
|
||
</li>
|
||
<li>
|
||
<p><strong>Choose healthy meals and physical activities you enjoy.</strong> You’re more likely to stick with ones you like.</p>
|
||
</li>
|
||
</ul>
|
||
|
||
<ul>
|
||
<li>
|
||
<p><strong>Plan physical activities with friends or family.</strong></p>
|
||
</li>
|
||
<li>
|
||
<p><strong>Identify temptations. </strong>Plan ways to stay on track.</p>
|
||
</li>
|
||
<li>
|
||
<p><strong>Learn from your slips.</strong> Find out what triggered the slip and restart your eating and physical activity plan.</p>
|
||
</li>
|
||
<li>
|
||
<p><strong>Be patient.</strong> Changing lifestyle habits takes time.</p>
|
||
</li>
|
||
</ul>
|
||
|
||
<ul class="inline-link-list">
|
||
<li><a href="https://newsinhealth.nih.gov/2022/12/healthy-weight-control" title="Healthy Weight Control">Read more</a></li>
|
||
<li><a href="/sites/default/files/health-info/wellness-toolkits/physical-heathy-weight-checklist-4.pdf" title="Find a Healthy Weight - printable checklist">Printable</a></li>
|
||
</ul>
|
||
</div>
|
||
|
||
<div class="flipcard-button-wrapper"><a class="button-link-5em gray-light flipcard-button" href="javascript:;">Back</a></div>
|
||
</div>
|
||
</div>
|
||
|
||
<div class="box flipcard">
|
||
<div class="flipcard-front">
|
||
<div class="flipcard-content">
|
||
<h3>Mind your metabolism</h3>
|
||
|
||
<p><a href="https://newsinhealth.nih.gov/2024/10/stopping-middle-age-spread" title="Stopping Middle-Age Spread"><div class="media media-element-container media-sidebar_media"><div class="ds-1col file file-image file-image-jpeg view-mode-sidebar_media clearfix">
|
||
|
||
|
||
<picture title="Illustration of a person working out on an exercise bike" class="media-element">
|
||
<!--[if IE 9]><video style="display: none;"><![endif]-->
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-large/public/health-info/wellness-toolkits/illustration-person-working-out-exercise-bike.jpg?itok=14ux1uk7&timestamp=1728333063 1x" media="screen and (min-width: 960px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-medium/public/health-info/wellness-toolkits/illustration-person-working-out-exercise-bike.jpg?itok=Qe5tAWpJ&timestamp=1728333063 1x" media="screen and (min-width: 800px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-medium-small/public/health-info/wellness-toolkits/illustration-person-working-out-exercise-bike.jpg?itok=jR151iLK&timestamp=1728333063 1x" media="screen and (min-width: 600px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-small/public/health-info/wellness-toolkits/illustration-person-working-out-exercise-bike.jpg?itok=EUuQTWdg&timestamp=1728333063 1x" media="screen and (min-width: 480px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-tiny/public/health-info/wellness-toolkits/illustration-person-working-out-exercise-bike.jpg?itok=Lv1tASIy&timestamp=1728333063 1x" media="screen and (min-width: 0)"></source>
|
||
<!--[if IE 9]></video><![endif]-->
|
||
<img class="media-element" src="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-large/public/health-info/wellness-toolkits/illustration-person-working-out-exercise-bike.jpg?itok=14ux1uk7&timestamp=1728333063" alt="Illustration of a person working out on an exercise bike" title="Illustration of a person working out on an exercise bike" />
|
||
</picture></div>
|
||
|
||
</div></a></p>
|
||
|
||
<p>Your metabolism changes as you get older. You burn fewer calories and break down foods differently. You also lose lean muscle. Unless you exercise more and adjust your diet, the pounds can add up. Middle-age spread can quickly become middle-age sprawl. Carrying those extra pounds may be harming your health.</p>
|
||
</div>
|
||
|
||
<div class="flipcard-button-wrapper"><a class="button-link-5em gray-light flipcard-button" href="javascript:;">Flip</a></div>
|
||
</div>
|
||
|
||
<div class="flipcard-back">
|
||
<div class="flipcard-content">
|
||
<h4>To combat age-related changes:</h4>
|
||
|
||
<ul class="spaced">
|
||
<li><strong>Commit to a healthy diet.</strong> Focus on nutrient-dense foods such as fresh fruits, vegetables, whole grains, seafood, lean meats, eggs, legumes, nuts, and seeds.</li>
|
||
<li><strong>Drink plenty of liquids.</strong></li>
|
||
<li><strong>Move more.</strong> Every minute counts. Take the stairs and add walking breaks to your day. Experts recommend getting at least 150 minutes of moderate activity a week.</li>
|
||
<li><strong>Get plenty of sleep.</strong></li>
|
||
<li><strong>Limit alcohol use.</strong></li>
|
||
<li><strong>Avoid tobacco products.</strong></li>
|
||
<li><strong>Visit the doctor regularly.</strong></li>
|
||
</ul>
|
||
|
||
<ul class="inline-link-list">
|
||
<li><a href="https://newsinhealth.nih.gov/2024/10/stopping-middle-age-spread" title="Stopping Middle-Age Spread">Read more</a></li>
|
||
<li><a href="/sites/default/files/health-info/wellness-toolkits/physical-metabolism-checklist-3.pdf" title="Mind Your Metabolism - printable checklist">Printable</a></li>
|
||
</ul>
|
||
</div>
|
||
|
||
<div class="flipcard-button-wrapper"><a class="button-link-5em gray-light flipcard-button" href="javascript:;">Back</a></div>
|
||
</div>
|
||
</div>
|
||
|
||
<div class="box flipcard">
|
||
<div class="flipcard-front">
|
||
<div class="flipcard-content">
|
||
<h3>Eat a healthy diet</h3>
|
||
|
||
<p><a href="https://newsinhealth.nih.gov/special-issues/eating/plan-your-plate" title="Plan Your Plate: Shifting to a Healthy Eating Style"><div class="media media-element-container media-sidebar_media"><div class="ds-1col file file-image file-image-jpeg view-mode-sidebar_media clearfix">
|
||
|
||
|
||
<picture title="Illustration of healthy foods" class="media-element">
|
||
<!--[if IE 9]><video style="display: none;"><![endif]-->
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-large/public/health-info/wellness-toolkits/illustration-healthy-foods.jpg?itok=0PML98wO&timestamp=1630000423 1x" media="screen and (min-width: 960px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-medium/public/health-info/wellness-toolkits/illustration-healthy-foods.jpg?itok=IID7Hs8-&timestamp=1630000423 1x" media="screen and (min-width: 800px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-medium-small/public/health-info/wellness-toolkits/illustration-healthy-foods.jpg?itok=AZZbzMUI&timestamp=1630000423 1x" media="screen and (min-width: 600px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-small/public/health-info/wellness-toolkits/illustration-healthy-foods.jpg?itok=nNam7SA5&timestamp=1630000423 1x" media="screen and (min-width: 480px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-tiny/public/health-info/wellness-toolkits/illustration-healthy-foods.jpg?itok=5xnuu46o&timestamp=1630000423 1x" media="screen and (min-width: 0)"></source>
|
||
<!--[if IE 9]></video><![endif]-->
|
||
<img class="media-element" src="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-large/public/health-info/wellness-toolkits/illustration-healthy-foods.jpg?itok=0PML98wO&timestamp=1630000423" alt="Illustration of healthy foods" title="Illustration of healthy foods" />
|
||
</picture></div>
|
||
|
||
</div></a></p>
|
||
|
||
<p>We make dozens of decisions every day. When it comes to deciding what to eat and feed our families, it can be a lot easier than you might think to make smart choices. 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.</p>
|
||
</div>
|
||
|
||
<div class="flipcard-button-wrapper"><a class="button-link-5em gray-light flipcard-button" href="javascript:;">Flip</a></div>
|
||
</div>
|
||
|
||
<div class="flipcard-back">
|
||
<div class="flipcard-content">
|
||
<h4>To eat a healthier diet:</h4>
|
||
|
||
<ul class="spaced">
|
||
<li>
|
||
<div><a href="https://newsinhealth.nih.gov/special-issues/eating/plan-your-plate"><strong>Eat a variety of foods</strong></a>—vegetables, fruits, whole grains, beans, nuts, seeds, lean meat, seafood, eggs, milk, yogurt, and cheese.</div>
|
||
</li>
|
||
<li>
|
||
<div><strong>Limit foods that are low in vitamins and minerals.</strong></div>
|
||
</li>
|
||
<li>
|
||
<div><strong><a href="https://newsinhealth.nih.gov/special-issues/eating/sweet-stuff"><strong>Cut down on sugar.</strong></a> Pick food with little or no added sugar. Use the Nutrition Facts label to choose packaged foods with less total sugar.</strong></div>
|
||
</li>
|
||
<li><a href="https://newsinhealth.nih.gov/special-issues/eating/skinny-fat"><strong>Replace saturated fats in your diet with unsaturated fats.</strong></a> Use olive, canola, or other vegetable oils instead of butter, meat fats, or shortening.</li>
|
||
<li><a href="https://newsinhealth.nih.gov/special-issues/eating/rough-up-your-diet"><strong>Get more fiber.</strong></a> Increase your fiber intake gradually, so
|
||
<div>your body can get used to it.</div>
|
||
</li>
|
||
<li><a href="https://newsinhealth.nih.gov/2023/08/breaking-down-food"><strong>Choose more complex carbs.</strong></a> Eat more complex carbs, like starches and fiber. These are found in whole-grain breads, cereals, starchy vegetables, and legumes.</li>
|
||
<li><a href="https://newsinhealth.nih.gov/special-issues/eating/salty-stuff"><strong>Watch out for foods high in salt.</strong></a> 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.</li>
|
||
</ul>
|
||
|
||
<ul class="inline-link-list">
|
||
<li><a href="https://newsinhealth.nih.gov/special-issues/eating/plan-your-plate" title="Plan Your Plate: Shifting to a Healthy Eating Style">Read more</a></li>
|
||
<li><a href="/sites/default/files/health-info/wellness-toolkits/physical-healthy-diet-checklist-2.pdf" title="Eat a Healthy Diet - printable checklist">Printable</a></li>
|
||
</ul>
|
||
</div>
|
||
|
||
<div class="flipcard-button-wrapper"><a class="button-link-5em gray-light flipcard-button" href="javascript:;">Back</a></div>
|
||
</div>
|
||
</div>
|
||
|
||
<div class="box flipcard">
|
||
<div class="flipcard-front">
|
||
<div class="flipcard-content">
|
||
<h3>Build healthy habits</h3>
|
||
|
||
<p><a href="https://newsinhealth.nih.gov/2018/03/creating-healthy-habits" title="Creating Healthy Habits"><div class="media media-element-container media-sidebar_media"><div class="ds-1col file file-image file-image-jpeg view-mode-sidebar_media clearfix">
|
||
|
||
|
||
<picture title="Illustration of a parent and child preparing a healthy meal together" class="media-element">
|
||
<!--[if IE 9]><video style="display: none;"><![endif]-->
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-large/public/health-info/wellness-toolkits/illustration-parent-child-preparing-healthy-meal-together.jpg?itok=_BZF6gAz&timestamp=1520864542 1x" media="screen and (min-width: 960px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-medium/public/health-info/wellness-toolkits/illustration-parent-child-preparing-healthy-meal-together.jpg?itok=-LR4nkeQ&timestamp=1520864542 1x" media="screen and (min-width: 800px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-medium-small/public/health-info/wellness-toolkits/illustration-parent-child-preparing-healthy-meal-together.jpg?itok=AcZxYAD_&timestamp=1520864542 1x" media="screen and (min-width: 600px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-small/public/health-info/wellness-toolkits/illustration-parent-child-preparing-healthy-meal-together.jpg?itok=T2xUSXQH&timestamp=1520864542 1x" media="screen and (min-width: 480px)"></source>
|
||
<source srcset="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-tiny/public/health-info/wellness-toolkits/illustration-parent-child-preparing-healthy-meal-together.jpg?itok=rV1jkmiH&timestamp=1520864542 1x" media="screen and (min-width: 0)"></source>
|
||
<!--[if IE 9]></video><![endif]-->
|
||
<img class="media-element" src="https://www.nih.gov/sites/default/files/styles/sidebar_media_breakpoint-large/public/health-info/wellness-toolkits/illustration-parent-child-preparing-healthy-meal-together.jpg?itok=_BZF6gAz&timestamp=1520864542" alt="Illustration of a parent and child preparing a healthy meal together." title="Illustration of a parent and child preparing a healthy meal together" />
|
||
</picture></div>
|
||
|
||
</div></a></p>
|
||
|
||
<p>We know that making healthy choices can help us feel better and live longer. Maybe you’ve already tried to eat better, get more exercise or sleep, quit smoking, or reduce stress. It’s not easy. But research shows how you can boost your ability to create and sustain a healthy lifestyle.</p>
|
||
</div>
|
||
|
||
<div class="flipcard-button-wrapper"><a class="button-link-5em gray-light flipcard-button" href="javascript:;">Flip</a></div>
|
||
</div>
|
||
|
||
<div class="flipcard-back">
|
||
<div class="flipcard-content">
|
||
<h4>To build healthy habits:</h4>
|
||
|
||
<ul class="spaced">
|
||
<li>Plan. Identify unhealthy patterns and triggers. Set realistic goals.</li>
|
||
<li>Change your surroundings. Find ways to make healthier choices easy choices. Remove temptations. Work for changes in your community, like safe places to walk.</li>
|
||
<li>Ask for support. Find friends, family, co-workers, neighbors, or groups for support.</li>
|
||
<li>Fill your time with healthy activities. Try exercise, a favorite hobby, or spending time with family and friends.</li>
|
||
<li>Track your progress. Record how things are going to help you stay focused and catch slip-ups.</li>
|
||
<li>Imagine the future. Think about future benefits to stay on track.</li>
|
||
<li>Reward yourself. Give yourself a healthy reward when you’ve achieved a small goal or milestone, like a massage.</li>
|
||
<li>Be patient. Improvement takes time, and setbacks happen. Focus on progress, not perfection.</li>
|
||
</ul>
|
||
|
||
<ul class="inline-link-list">
|
||
<li><a href="https://newsinhealth.nih.gov/2018/03/creating-healthy-habits" title="Creating Healthy Habits">Read more</a></li>
|
||
<li><a href="/sites/default/files/health-info/wellness-toolkits/physical-build-healthy-habits-checklist-2.pdf" title="Build Healthy Habits - printable checklist">Printable</a></li>
|
||
</ul>
|
||
</div>
|
||
|
||
<div class="flipcard-button-wrapper"><a class="button-link-5em gray-light flipcard-button" href="javascript:;">Back</a></div>
|
||
</div>
|
||
</div>
|
||
</div>
|
||
|
||
<h2>Want to learn more?</h2>
|
||
|
||
<p>NIH scientists study how your diet, weight, activity level, and habits impact your health and well-being. Read more resources from the NIH institutes advancing research in these areas.</p>
|
||
|
||
<p><a class="button-link" href="/health-information/physical-wellness-toolkit-more-resources">More resources about physical wellness »</a></p>
|
||
</div></div>
|
||
|
||
</div>
|
||
|
||
<div class="lastupdated">
|
||
<p>This page last reviewed on October 7, 2024</p> </div> </div>
|
||
</div>
|
||
<aside class="l-region l-region--sidebar-third">
|
||
<div id="block-bean-wellness-toolkits-about-your-h" class="block block--bean block--bean-wellness-toolkits-about-your-h" id="block-bean-wellness-toolkits-about-your-h" class="block block--bean block--bean-wellness-toolkits-about-your-h">
|
||
|
||
<h3 class="block__title">About Your Healthiest Self</h3>
|
||
|
||
<div class="content" class="block__content">
|
||
<div about="/block/wellness-toolkits---about-your-h" class="ds-1col entity entity-bean bean-basic-block view-mode-default clearfix">
|
||
|
||
|
||
<p><strong>NIH Wellness Toolkits </strong>highlight evidence-based tips for living well and improving your health. It's published by the <a href="/institutes-nih/nih-office-director/office-communications-public-liaison">Office of Communications and Public Liaison</a> in the <a href="/institutes-nih/nih-office-director">NIH Office of the Director</a>.</p></div>
|
||
|
||
</div>
|
||
</div>
|
||
<div id="block-bean-wellness-toolkits-connect-with" class="block block--bean block--bean-wellness-toolkits-connect-with" id="block-bean-wellness-toolkits-connect-with" class="block block--bean block--bean-wellness-toolkits-connect-with">
|
||
|
||
<h3 class="block__title">Connect with Us</h3>
|
||
|
||
<div class="content" class="block__content">
|
||
<div about="/block/wellness-toolkits---connect-with" class="ds-1col entity entity-bean bean-basic-block view-mode-default clearfix">
|
||
|
||
|
||
<p><strong>To order free print publications in English and/or Spanish:</strong></p>
|
||
|
||
<p>Send your name, mailing address, and quantity for each wellness toolkit to:</p>
|
||
|
||
<p><strong>Email:</strong> <a href="mailto:nihnewsinhealth@od.nih.gov">nihnewsinhealth@od.nih.gov</a></p>
|
||
|
||
<p><strong>Mailing Address:</strong><br />
|
||
NIH News in Health<br />
|
||
Bldg. 31, Rm. 5B52, MSC 2094<br />
|
||
Bethesda, MD 20892-2094</p>
|
||
|
||
<p>Please note: Limit is one per individual. Health professionals please include a quantity for each toolkit in your request. Supplies are limited.</p></div>
|
||
|
||
</div>
|
||
</div>
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