Eating foods that are good for you and 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.

This web content is part of materials and a program called Sisters Together: Move More, Eat Better. The program encourages black women to improve their health through regular physical activity and healthy eating. You may use this information to help yourself, friends, and family members get healthier. It’s never too early or too late to start making small changes to improve your health.

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 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.

“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.

How can I eat healthier?

An example of a healthy meal includes vegetables, fruits, and small portions of protein and whole grains. These foods provide fiber and important nutrients such as vitamins and minerals. When planning meals for you and your family, think about including

• a salad or other different-colored vegetables, such as spinach; sweet potatoes; and red, green, orange, or yellow peppers

• fat-free or low-fat milk and milk products, or nondairy products such as almond or rice milk

• different-colored fruits, including apples, bananas, and grapes

• lean beef, pork, or other protein foods, such as chicken, seafood, eggs, tofu, or beans

• whole grains such as brown rice, oatmeal, whole-wheat bread, and whole-grain cornmeal

Treats are okay if you have them once in a while. Just don’t eat foods such as candy, ice cream, or cookies every day. Limit sweet treats to special occasions, and keep portions small. Have one cookie or piece of candy, rather than trying every kind.

Remember that alcohol, juices, soda, and other sweet drinks have a lot of sugar and calories.

If you can’t have milk or milk products because you have trouble digesting lactose, the sugar found in milk, try lactose-free milk or yogurt. Besides milk and milk products, you can get calcium from calcium-added cereals, juices, and drinks made from soy or nuts. Eating dark green leafy vegetables such as collard greens and kale, and canned fish with soft bones like salmon, can also help you meet your body’s calcium needs.

How can reading the Nutrition Facts label help me?

Reading the information on the Nutrition Facts label can help you choose foods high in fiber, vitamins, and minerals; and low in sodium, added sugars, and unhealthy fats, which federal dietary guidelines (PDF, 493 KB) recommend Americans limit.

Source: U.S. Food and Drug Administration

The U.S. Food and Drug Administration (FDA) Nutrition Facts label appears on most packaged foods and tells you how many calories and servings are in a box, can, or package. The label also shows how many nutrients are in one food serving. The FDA made changes in 2016 to update the Nutrition Facts label .

How can I handle roadblocks to healthy eating?

Eating healthy foods may seem hard when you don’t have time to cook or are on a tight budget. Try these tips to get past roadblocks that may keep you from eating well:

“I don't have time to cook healthy meals; I don’t really know how to cook.”

Eating healthy doesn’t have to take a lot of time. Nor do you need to be a chef to prepare healthy meals. Here are ways you and your family can eat better without spending a lot of time preparing meals:

• Buy frozen or precut veggies and add them to a salad or veggie wrap with pita bread for a quick meal. Or microwave the veggies and add them to whole-grain pasta.

• When you cook, make enough for extra meals. Casseroles with veggies and whole grains, and a whole cooked chicken, may last a few days so you don’t have to cook another meal every day. Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.

• If you don’t feel comfortable cooking, try something easy, like combining your favorite fresh, frozen, or canned veggies to make a stir-fry. Check out websites , videos, and online blogs for more recipe ideas as your confidence builds.

“Eating well costs too much.”

You don’t have to spend a lot of money to eat well :

• Avoid buying single portions of snacks, yogurt, and other foods, which costs more. Instead, buy in bulk or larger sizes and divide into smaller portions as needed.

• Check newspaper ads for food sales. Clip coupons or print them from websites.

• Buy fruits and vegetables in season, when they’re cheaper.

• Try canned beans such as black, butter, kidney, pinto, and others. They’re loaded with protein, cost less than meat and fish, and make quick and easy additions to your meals.

How can I eat well when away from home?

Here are some ways to make healthy food choices when you’re on the go:

• Avoid heavy gravies, salad dressings, or sauces. Leave them off or ask for them on the side so you can control how much you eat.

• Try to avoid fried foods and fast food. Instead of fried chicken, order baked, broiled, or grilled chicken, or a turkey sandwich with whole-grain bread.

• Share a meal with a friend or take half of it home.

• Take healthy snacks with you to work, such as apples or fat-free yogurt with fruit.

I can do it!

Set specific goals and move at your own pace to reach them. For example, instead of “I’ll be more active,” set a goal such as “I’ll take a walk after lunch at least 2 days a week.” Ask your family, friends, and coworkers to help you. They can join you, cheer you on, help you get back on track after a setback, and be there to celebrate your successes!

No matter what, keep trying. You can do it!

Clinical Trials

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials, and are they right for you?

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you .

What clinical trials are open?

Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov .

Are you overwhelmed by daily decisions about what to eat, how much to eat, when to eat, and how much physical activity you need to be healthy? If so, don’t be discouraged because you’re not alone. With so many choices and decisions, it can be hard to know what to do and which information you can trust.

This information may help you make changes in your daily eating and physical activity habits so that you improve your well-being and reach or maintain a healthy weight.

Food Myths

Myth: To lose weight, you have to give up all your favorite foods.

Fact: You don’t have to give up all your favorite foods when you’re trying to lose weight. Small amounts of your favorite high-calorie foods may be part of your weight-loss plan. Just remember to keep track of the total calories you take in. To lose weight, you must burn more calories than you take in through food and beverages.

TIP: Limiting foods that are high in calories may help you lose weight. The Dietary Guidelines for Americans 2015-2020 have estimated daily calorie needs based on a person’s age, sex, and physical activity level.

Myth: Grain products such as bread, pasta, and rice are fattening. You should avoid them when trying to lose weight.

Fact: Grains themselves aren’t necessarily fattening—or unhealthy–although substituting whole grains for refined-grain products is healthier and may help you feel fuller. The Dietary Guidelines for Americans 2015-2020 recommend consuming grains as part of a healthy eating plan . At least half of the grains you eat should be whole grains. Examples of whole grains include brown rice and whole-wheat bread, cereal, and pasta. Whole grains provide iron, fiber, and other important nutrients.

TIP: Try to replace refined or white bread with whole-wheat bread and refined pasta with whole-wheat pasta. Or add whole grains to mixed dishes, such as brown instead of white rice to stir fry. Check out ChooseMyPlate for more tips to help you add whole grains to your eating plan.

Myth: Choosing foods that are gluten-free will help you eat healthier.

Fact: Gluten-free foods are not healthier if you don’t have celiac disease or are not sensitive to gluten. Gluten is a protein found in wheat, barley, and rye grains. A health care professional is likely to prescribe a gluten-free eating plan to treat people who have celiac disease or are sensitive to gluten. If you don’t have these health problems but avoid gluten anyway, you may not get the vitamins, fiber, and minerals you need. A gluten-free diet is not a weight-loss diet and is not intended to help you lose weight.

TIP: Before you decide to avoid a whole food group, talk with your health care professional if you believe you have problems after you consume foods or drinks with wheat, barley, or rye.

Myth: You should avoid all fats if you’re trying to be healthy or lose weight.

Fact: You do not have to avoid all fats if you’re trying to improve your health or lose weight. Fat provides essential nutrients and should be an important part of a healthy eating plan. But because fats have more calories per gram than protein or carbohydrates, or “carbs,” you need to limit fats to avoid extra calories. If you are trying to lose weight, consider eating small amounts of food with healthy fats, such as avocados, olives, or nuts. You also could replace whole-fat cheese or milk with lower-fat versions. Read about food portions and how much food is enough for you.

TIP: The Dietary Guidelines for Americans 2015-2020 recommend consuming less than 10 percent of your daily calories from saturated fats. Try cutting back on solid-fat foods. Use olive oil instead of butter in cooking.

Myth: Dairy products are fattening and unhealthy.

Fact: Dairy products are an important food group because they have protein your body needs to build muscles and help organs work well, and calcium to strengthen bones. Most dairy products, such as milk and some yogurts, have added vitamin D to help your body use calcium, since many Americans don’t get enough of these nutrients. Dairy products made from fat-free or low-fat milk have fewer calories than dairy products made from whole milk. Learn more about the dairy group .

TIP: Adults should have 3 servings a day of fat-free or low-fat dairy products, including milk or milk products such as yogurt and cheese, or fortified soy beverages, as part of a healthy eating plan. If you can’t digest lactose, the sugar found in dairy products, choose fortified soy products, lactose-free or low-lactose dairy products, or other foods and beverages with calcium and vitamin D:

• Calcium—soy-based beverages or tofu made with calcium sulfate, canned salmon, or dark leafy greens such as collards or kale

• vitamin D—cereals or soy-based beverages

Myth: “Going vegetarian” will help you lose weight and be healthier.

Fact: Some research shows that a healthy vegetarian eating plan, or one made up of foods that come mostly from plants , may be linked to lower levels of obesity, lower blood pressure, and a reduced risk of heart disease. But going vegetarian will only lead to weight loss if you reduce the total number of calories you take in. Some vegetarians may make food choices that could lead to weight gain, such as eating a lot of food high in sugar, fats, and calories.

Eating small amounts of lean meats can also be part of a healthy plan to lose or maintain weight. The U.S. Dietary Guidelines 2015-2020 have more information about including meat as part of a healthy eating plan .

TIP: If you choose to follow a vegetarian eating plan, be sure you get enough of the nutrients your body needs to be healthy. Read Healthy Eating Tips for Vegetarians for more information.

Physical Activity Myths

Myth: Physical activity only counts if you do it for long periods of time.

Fact: You don’t need to be active for long periods to get the amount of regular physical activity recommended in the Physical Activity Guidelines , which is at least 150 minutes, or 2 hours and 30 minutes, of moderate-intensity physical activity each week. An example of moderate-intensity activity is brisk walking. You can spread these sessions out over the week and even do short, 10-minute spurts of activity 3 times a day on 5 or more days a week.

TIP: Find ways to build short bursts of physical activity into your day. While at work, take a 10-minute walking break or have a “walking,” rather than a “sitting” meeting, if work and schedule permit. Use stairs instead of an elevator or escalator. Get off the bus one stop early. Meet a friend for a walk, instead of a meal.

Myth: Lifting weights is not a good way to improve your health or lose weight because it will make you “bulk up.”

Fact: Lifting weights or doing other activities 2 or 3 days a week that may help you build strong muscles, such as push-ups and some types of yoga, will not bulk you up. Only intense strength training, along with certain genes, can build large muscles. Like other kinds of physical activity, muscle-strengthening activities will help improve your health and also may help you control your weight by increasing the amount of energy-burning muscle.

TIP: Using large rubber bands, or resistance bands, or doing sit-ups or household or yard chores that make you lift or dig, may help you build strong muscles.

Clinical Trials

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials, and are they right for you?

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you .

What clinical trials are open?

Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov .

Have you been thinking of adding more physical activity to your life? Have you thought about walking? Walking is a great way to be more active and is the most popular physical activity among adults.

Most people can walk, including many people with disabilities who are able to walk on their own or with walkers or other aids.

The information and tips below can help you make walking and physical activity part of your daily routine.

What are the benefits of walking?

Two benefits of walking are that it’s easy to do and has a low risk of injury. Walking also is free or low-cost because you don’t need special equipment, clothing, facilities, or training. Because walking can easily fit your schedule, needs, and abilities, it’s a good way to start getting active if you’ve been inactive.

Health benefits

Like other kinds of regular physical activity, walking at a brisk pace also may offer health benefits, such as

• lowering your risk of high blood pressure, high cholesterol, heart disease, and type 2 diabetes

• strengthening your bones and muscles

• helping you burn more calories

• improving your fitness

• lifting your mood

Should I see a doctor before I start walking?

Most people do not need to see a doctor before they start a walking program. However, you should check with your doctor if you

• have a chronic health problem such as a heart condition, diabetes, or high blood pressure

• are over 40 years old and have been inactive

You also should talk with your doctor if, while walking, you get dizzy; feel faint or short of breath; or have chest, neck, shoulder, or arm pain.

How much should I walk?

Adults need 150 minutes, or 2.5 hours, per week of moderate-intensity aerobic activity to stay healthy. Aerobic physical activity is activity that speeds up your heart rate and breathing. Brisk walking is an example of moderate-intensity aerobic activity. Walking briskly for 30 minutes a day, 5 days a week, will help you meet the goal of 150 minutes per week. But any 10-minute period of physical activity helps. If you can't walk for 30 minutes at a time, try breaking your activity into three 10-minute walks instead.

For more health benefits and to control your weight, you may need to walk more than 150 minutes a week. Aim for doubling the amount to 300 minutes each week, or about 1 hour a day on 5 days of the week. The more you walk, the more health benefits you may gain!

How do I begin?

Walking is an easy form of physical activity to start because many people can walk wherever they are, without days or weeks of preparing and planning. Follow these four steps:

1. Set goals and make a plan to reach them.

Setting realistic goals—such as walking 10 to 15 minutes, three times a week—and having a plan to reach them will improve your chances of sticking with a walking program.

Think about the following as you set your goals and create an action plan:

Goals

• How far and how often you will walk to start

• Where you want to be with your walking program in 6 months

• Where you want to be in 1 year

Action Plan

• Where you will walk

• What days and times you will walk

• Who your walking buddy or support person will be

2. Be prepared.

Make sure you have everything you may need, such as

• shoes that fit right and have good arch support; a firm, well-cushioned heel; and nonskid, flexible soles

• clothes that keep you dry and comfortable

• a hat or visor for the sun, sunscreen, and sunglasses

• a hat and scarf to cover your head and ears when it’s cold outside

• layers of clothing in cold weather that you can remove as you warm up

3. Get moving.

Divide your walk into three parts:

• Warm up by walking slowly.

• Increase your speed to a brisk walk. Brisk walking means walking fast enough to raise your heart rate while still being able to speak and breathe easily.

• Cool down by slowing your pace.

When walking, be sure to use proper form:

• Keep your chin up and your shoulders slightly back and relaxed.

• Look forward, not at the ground.

• Keep your back straight, rather than arched forward or backward.

• Let the heel of your foot touch the ground first, and then roll your weight forward.

• Walk with your toes pointed forward.

• Swing your arms naturally.

4. Add on.

As walking gets easier, start to go faster and farther. Add hills or some stairs to make your walks more challenging. Review the sample walking plan that follows for an idea of how to start and slowly increase walking.

Sample daily walking program

The sample walking program below is a guide to help you get started. Your walking sessions may be longer or shorter than this sample program, based on your ability. If you are walking less than three times per week, give yourself more than 2 weeks before adding time to your walk.

Should I stretch before I walk?

Research is ongoing about the best time to stretch. You may warm up before your walk by walking more slowly for a few minutes before picking up the pace. You may choose to stretch after you warm up and after you are done walking and cooling down. Cool down by walking slowly the last few minutes of your walk.

After you are done walking, gentle stretching may help make you more flexible. To stretch correctly, avoid bouncing or holding your breath. Do each stretch slowly and move only as far as you feel comfortable. Below are some examples of stretches you may want to try.

Side Reach

Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. Hold for 10 seconds and repeat on the other side.

Wall Push

Lean your hands on a wall and place your feet about 3 to 4 feet away from the wall. Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. Hold for 10 seconds and repeat with the other leg.

Knee Pull

Lean your back against a wall. Keep your head, hips, and feet in a straight line. Pull one knee toward your chest, hold for 10 seconds, and then repeat with the other leg.

Leg Curl

Pull your right foot toward your buttocks with your right hand. Stand straight and keep your bent knee pointing straight down. Hold for 10 seconds and repeat with your other foot and hand.

Hamstring Stretch

Sit on a sturdy bench or hard surface so that one leg is stretched out on the bench with your toes pointing up. Keep your other foot flat on the surface below. Straighten your back, and if you feel a stretch in the back of your thigh, hold for 10 seconds and then change sides and repeat. If you do not feel a stretch, slowly lean forward from your hips until you feel a stretch.

What about safety?

Some places are safer to walk when you are outdoors than others. Keep safety in mind as you plan when and where you will walk.

• Be aware of your surroundings. If you wear headphones while walking, keep the volume low enough so you can hear car horns, people’s voices, barking, and other sounds and noises.

• Walk with others, when possible, and take a phone and ID, such as a driver’s license, with you.

• Let your family and friends know where and when you walk.

• Wear a reflective vest or brightly colored clothing if it is dark outside.

• Be careful walking around large bushes, parked cars, and other barriers that may block your view of traffic or other people.

• Watch out for uneven or slippery streets and sidewalks; or holes, rocks, or sticks that could cause falls.

• Walk in an indoor mall or shopping center if you don’t feel safe or comfortable walking outside.

How can I make walking a habit?

The key to building any habit is to stick with the new behavior. Try these tips to help you stick with your walking routine:

• Walk in places you enjoy, like a park or shopping center. Try different places and routes to keep it interesting and to stay motivated.

• Listen to your favorite music as you walk, remembering to keep the volume low so you can hear sounds around you.

• Bring a friend or family member. Having a regular walking buddy may help keep you going—even when you would rather stay home. You can cheer each other on and serve as role models for friends, family members, and others.

• Have a “Plan B.” When bad weather or other roadblocks get in the way, be ready with options, like walking inside a mall rather than outdoors.

• Track your progress on paper, online, or with a fitness app for your phone or computer. Record dates, distance, and how you felt when you were done. Tools such as the Body Weight Planner can help you track your physical activity online. Devices such as pedometers and fitness trackers may help you count steps, calories, and how far you walk during a certain period of time.

• Reward yourself with something pleasant after your walk, like a relaxing shower or 30 minutes of time to yourself.

• Be prepared for setbacks. If you have a setback, go back to your walking routine again as soon as you can.

With time, walking will become part of your daily life and may even make it easier to try other types of physical activity.

Clinical Trials

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials, and are they right for you?

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you .

What clinical trials are open?

Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov .

Physical activity may seem hard if you’re overweight. You may get short of breath or tired quickly. Finding or affording the right clothes and equipment may be frustrating. Or, perhaps you may not feel comfortable working out in front of others.

The good news is you can overcome these challenges. Not only can you be active at any size, you can have fun and feel good at the same time.

Can anyone be active?

Research strongly shows that physical activity is safe for almost everyone. The health benefits of physical activity far outweigh the risks.¹

The activities discussed here are safe for most people. If you have problems moving or staying steady on your feet, or if you get out of breath easily, talk with a health care professional before you start. You also should talk with a health care professional if you are unsure of your health, have any concerns that physical activity may be unsafe for you, or have

• a chronic disease such as diabetes, high blood pressure, or heart disease

• a bone or joint problem—for example, in your back, knee, or hip—that could get worse if you change your physical activity level

Why should I be active?

Being active may help you live longer and protect you from developing serious health problems, such as type 2 diabetes, heart disease, stroke, and certain types of cancer . Regular physical activity is linked to many health benefits, such as

• lower blood pressure and blood glucose, or blood sugar

• healthy bones, muscles, and joints

• a strong heart and lungs

• better sleep at night and improved mood

The Physical Activity Guidelines for Americans define regular physical activity as at least 2½ hours a week of moderate-intensity activity, such as brisk walking. Brisk walking is a pace of 3 miles per hour or faster. A moderate-intensity activity makes you breathe harder but does not overwork or overheat you.

You may reach this goal by starting with 10 minutes of activity 3 days per week, and working up to 30 minutes a day 5 days a week. If you do even more activity, you may gain even more health benefits.¹

When combined with healthy eating, regular physical activity may also help you control your weight. However, research shows that even if you can’t lose weight or maintain your weight loss, you still can enjoy important health benefits from regular physical activity.^2,3

Physical activity also can be a lot of fun if you do activities you enjoy and are active with other people. Being active with others may give you a chance to meet new people or spend more time with family and friends. You also may inspire and motivate one another to get and stay active.

What do I need to know about becoming active?

Choosing physical activities that match your fitness level and health goals can help you stay motivated and keep you from getting hurt.¹ You may feel some minor discomfort or muscle soreness when you first become active. These feelings should go away as you get used to your activity. However, if you feel sick to your stomach or have pain, you may have done too much. Go easier and then slowly build up your activity level. Some activities, such as walking or water workouts, are less likely to cause injuries.

If you have been inactive, start slowly and see how you feel. Gradually increase how long and how often you are active. If you need guidance, check with a health care or certified fitness professional.

Here are some tips for staying safe during physical activity:

• Wear the proper safety gear, such as a bike helmet if you are bicycling.

• Make sure any sports equipment you use works and fits properly.

• Look for safe places to be active. For instance, walk in well-lit areas where other people are around. Be active with a friend or group.

• Stay hydrated to replace the body fluids you lose through sweating and to prevent you from getting overheated.

• If you are active outdoors, protect yourself from the sun with sunscreen and a hat or protective visor and clothing.

• Wear enough clothing to keep warm in cold or windy weather. Layers are best.

If you don’t feel right, stop your activity. If you have any of the following warning signs, stop and seek help right away:

• pain, tightness, or pressure in your chest or neck, shoulder, or arm

• extreme shortness of breath

• dizziness or sickness

Check with a health care professional about what to do if you have any of these warning signs. If your activity is causing pain in your joints, feet, ankles, or legs, you also should consult a health care professional to see if you may need to change the type or amount of activity you are doing.

What kinds of activities can I do?

You don’t need to be an athlete or have special skills or equipment to make physical activity part of your life. Many types of activities you do every day, such as walking your dog or going up and down steps at home or at work, may help improve your health.

Try different activities you enjoy. If you like an activity, you’re more likely to stick with it. Anything that gets you moving around, even for a few minutes at a time, is a healthy start to getting fit.

Walking

Walking is free and easy to do—and you can do it almost anywhere. Walking will help you

• burn calories

• improve your fitness

• lift your mood

• strengthen your bones and muscles

If you are concerned about safety, try walking in a shopping mall or park where it is well lit and other people are around. Many malls and parks have benches where you can take a quick break. Walking with a friend or family member is safer than walking alone and may provide the social support you need to meet your activity goals.

If you don’t have time for a long walk, take several short walks instead. For example, instead of a 30-minute walk, add three 10-minute walks to your day. Shorter spurts of activity are easier to fit into a busy schedule.

Dancing

Dancing can be a lot of fun while it tones your muscles, strengthens your heart and lungs, and boosts your mood. You can dance at a health club, dance studio, or even at home. Just turn on some lively music and start moving. You also can dance to a video on your TV or computer.

If you have trouble standing on your feet for a long time, try dancing while sitting down. Chair dancing lets you move your arms and legs to music while taking the weight off your feet.

Bicycling

Riding a bicycle spreads your weight among your arms, back, and hips. For outdoor biking, you may want to try a mountain bike. Mountain bikes have wider tires and are sturdier than bikes with thinner tires. You can buy a larger seat to make biking more comfortable.

For indoor biking, you may want to try a recumbent bike. On this type of bike, you sit lower to the ground with your legs reaching forward to the pedals. Your body is in more of a reclining position, which may feel better than sitting straight up. The seat on a recumbent bike is also wider than the seat on a regular bike.

If you decide to buy a bike, check how much weight it can support to make sure it is safe for you.

Water workouts

Swimming and water workouts put less stress on your joints than walking, dancing, or biking. If your feet, back, or joints hurt when you stand, water activities may be best for you. If you feel self-conscious about wearing a bathing suit, you can wear shorts and a T-shirt while you swim.

Exercising in water

• lets you be more flexible. You can move your body in water in ways you may not be able to on land.

• reduces your risk of hurting yourself. Water provides a natural cushion, which keeps you from pounding or jarring your joints.

• helps prevent sore muscles.

• keeps you cool, even when you are working hard.

You don’t need to know how to swim to work out in water. You can do shallow- or deep-water exercises at either end of the pool without swimming. For instance, you can do laps while holding onto a kickboard and kicking your feet. You also can walk or jog across the width of the pool while moving your arms.

For shallow-water workouts, the water level should be between your waist and chest. During deep-water workouts, most of your body is underwater. For safety and comfort, wear a foam belt or life jacket.

Strength training

Strength training involves using free weights, weightlifting machines, resistance bands, or your own body weight to make your muscles stronger. Lower-body strength training will improve your balance and prevent falls.

Strength training may help you

• build and maintain strong muscles as you get older

• continue to perform activities of daily living, such as carrying groceries or moving furniture

• keep your bones strong, which may help prevent osteoporosis and fractures

If you are just starting out, using a weightlifting machine may be safer than dumbbells. As you get fit, you may want to add free-weight exercises with dumbbells.

You do not need a weight bench or large dumbbells to do strength training at home. You can use a pair of hand weights to do bicep curls. You can also use your own body weight: for example, get up and down from a chair.

Proper form is very important when lifting weights. You may hurt yourself if you don’t lift weights properly. You may want to schedule a session with a certified fitness professional to learn which exercises to do and how to do them safely. Check with your health insurer about whether your health plan covers these services.

If you decide to buy a home gym, check how much weight it can support to make sure it is safe for you.

Mind and body exercise

Your local hospital or fitness, recreation, or community center may offer classes such as yoga, tai chi, or Pilates. You also may find some of these workouts online and can download them to a computer, smart phone, or other device. These types of activities may help you

• become stronger and more flexible

• feel more relaxed

• improve balance and posture

These classes also can be a lot of fun and add variety to your workout routine. If some movements are hard to do or you have injuries you are concerned about, talk with the instructor about how to adapt the exercises and poses to meet your needs—or start with a beginner’s class.

Daily life activities

Daily life activities, such as cleaning out the attic or washing the car, are great ways to get moving. Small changes can add more physical activity to your day and improve your health. Try these:

• Take 2- to 3-minute walking breaks at work several times a day, if possible.

• Stand, walk, or stretch in place during TV commercials.

• Take the stairs instead of the elevator or escalator whenever you can.

• Park farther from where you are going and walk the rest of the way.

Even a shopping trip can be exercise because it provides a chance to walk and carry your bags. Chores such as mowing the lawn, raking leaves, and gardening also count.

Where can I be active?

You can find many fun places to be active. Having more than one place may keep you from getting bored. Here are some options:

• Join or take a class at a local fitness, recreation, or community center.

• Enjoy the outdoors by taking a hike or going for a walk in a safe local park, neighborhood, or mall.

• Work out in the comfort of your own home with a workout video or by finding a fitness channel on your TV, tablet, or other mobile device.

How can I get past my roadblocks?

You most likely will face roadblocks that keep you from meeting your physical activity goals. Think about what keeps you from being active, then try to come up with creative ways to address those roadblocks. Here are a few examples to help you get started:

How can I stick with my physical activity plan?

Sticking with a plan to be physically active can be a challenge. Online tools such as the NIH Body Weight Planner can help. The NIH Body Weight Planner lets you tailor your calorie and physical activity plans to reach your personal goals within a specific time period.

You also can download fitness apps that let you enter information to track your progress using a computer or smart phone or other mobile device.

Devices you can wear, such as pedometers and fitness trackers, may help you count steps, calories, and minutes of physical activity. Trackers can help you set goals and monitor progress. You wear most of these devices on your wrist like a watch, or clipped to your clothing.

Keeping an activity journal is another good way to help you stay motivated and on track to reach your fitness goals.

Set goals. As you track your activity, try to set specific short- and long-term goals. For example, instead of “I will be more active,” set a goal such as “I will take a walk after lunch at least 2 days a week.” Getting started with a doable goal is a good way to form a new habit. A short-term goal may be to walk 5 to 10 minutes, 5 days a week. A long-term goal may be to do at least 30 minutes of moderate-intensity physical activity on most days of the week.

Get support. Ask a family member or friend to be active with you. Your workout buddy can help make your activities more fun and can cheer you on and help you meet your goals.

Track progress. You may not feel as though you are making progress, but when you look back at where you started, you may be pleasantly surprised. Making regular activity part of your life is a big step. Start slowly and praise yourself for every goal you set and achieve.

Review your goals. Did you meet your goals? If not, why? Are they doable? Did you hit a roadblock trying to meet your goal? What will you do differently next week? Brainstorm some options to overcome future roadblocks. Ask a friend or family member to help support your goals.

Pick nonfood rewards. Whether your goal is to be active 15 minutes a day, to walk farther than you did last week, or simply to stay positive, recognizing your efforts is an important part of staying on track. Decide how you will reward yourself. Some ideas for rewards include getting new music to charge you up or buying new workout gear.

Be patient with yourself. Don’t get discouraged if you have setbacks from time to time. If you can’t achieve your goal the first time or can only stick to your goals for part of the week, remind yourself that this is all part of establishing new habits.

Look ahead. Try to focus on what you will do differently moving forward, rather than on what went wrong. Pat yourself on the back for trying.

Most importantly, don’t give up. Any movement, even for a short time, is a good thing. Each activity you add to your life is another step toward a healthier you.

References

Clinical Trials

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials, and are they right for you?

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you .

What clinical trials are open?

Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov .

Take a minute to think about your weight, health, and lifestyle. Are you as fit and healthy as you would like to be? Do you think you might be carrying a little too much weight or body fat?

You can get on track with regular physical activity and healthy eating habits. By making small changes to your lifestyle, you may become leaner and energetic.

Keep reading for tips on how to get on track with healthy habits—chances are, you will find that it is not as hard as you thought.

What is a healthy weight?

Body mass index (BMI) is a tool that is often used to determine if a person is a healthy weight, overweight, or obese, and whether a person’s health is at risk due to his or her weight. BMI is a ratio of your weight to your height. You can refer to the chart below to find your BMI and see what a healthy weight range is for your height.

A BMI of 18.5 to 24.9 is considered healthy. A person with a BMI of 25 to 29.9 is considered overweight, and a person with a BMI of 30 or more is considered obese.

Another way to determine if your health is at risk because of your weight is to measure your waist. Waist measurement does not tell if you are overweight, but it does show if you have excess fat in your stomach. You should know that extra fat around your waist may raise your health risks even more than fat elsewhere on your body. Also, men are more likely than women to carry their extra weight around their stomach.

Men whose waists measure more than 40 inches may be at an increased risk for diabetes, high blood pressure, stroke, and other problems.

A downside of using BMI is that it does not take into account whether body weight is due to muscle or fat. Therefore, someone who is very muscular may be thought to have excess fat, even if he has low or normal body fat. For the vast majority of Americans, though, BMI is a good way to tell if you have increased health risks due to your weight.

Table 1: Body Mass Index

To use the table, find the appropriate height in the left-hand column labeled Height. Move across to a given weight (in pounds).

The number at the top of the column is the BMI at that height and weight. Pounds have been rounded off.

Body Mass Index Table 1 of 2

Body Mass Index Table 2 of 2

Why do weight and lifestyle matter?

Being overweight, obese, or physically inactive may increase your risk for:

• coronary heart disease

• type 2 diabetes

• high blood pressure

• stroke

• some types of cancer, including colorectal and kidney cancer

On the other hand, being active, eating healthier, and achieving and staying at a healthy weight may help:

• Improve mood and energy levels.

• Increase fitness and strength.

• Improve muscles.

Getting Fit

Pick an activity that you enjoy and will do. This activity should get your heart and breathing rates up, but is not so tiring that you cannot talk while doing it.

Tips for Getting Fit

Visit the "ChooseMyPlate" website from the U.S. Department of Agriculture for information on healthy eating and physical activity at https://www.choosemyplate.gov .

• Start with a level of activity that feels doable and gradually increase the frequency, time, and intensity of your exercise. You might begin with 10 minutes of daily activity for the first week, for example, and then increase your time to 15 minutes a day the next week.

• Work up to an amount of activity that allows you to reach your goal. It may be 45 minutes a day or it may be 90 minutes a day.

• Activities like chores, walking up stairs, and playing outside with the kids count too.

• Remember, you do not have to do 30 minutes of exercise all at once to be healthy. Instead, you can take three 10-minute walks throughout the day.

Exercise Your Options

To get on track and stay on track, you should try different types of exercises and activities. The chart below lists several types of physical activity, provides examples of each, and describes how each activity is good for you.

Most men can safely increase their physical activity without consulting a health care professional, but men over age 40 and those with a history of coronary heart disease or diabetes, should speak with a health care professional before starting a vigorous exercise program.

Eating Smart

• Eating smart may improve your health and your waistline.

• You can also improve your eating habits by adjusting portion sizes and still enjoy delicious foods and an occasional treat.

A Healthy Eating Plan = A Variety of Foods

• whole grains

• vegetables

• fruits

• lean meats and seafood

• low-fat or fat-free milk products

Easy Tips for Eating Smart

• Sneak in fruits and vegetables. Add berries to your cereal or crunchy vegetables to your sandwich.

• Be aware of what you drink as well as what you eat. Sodas, sports drinks, and juices may be high in caffeine or calories, especially from sugar. Choosing water and other low-calorie drinks may help you reduce extra calories and control your weight.

• Do not overdo it with alcohol. Alcohol can be a major source of hidden calories. A single shot of liquor, about 2 ounces, has about 125 calories. A 5-ounce glass of wine or a 12-ounce glass of beer has 160 calories.

Keeping Portions Under Control

Pay attention to the serving sizes listed on Nutrition Facts labels. For example, the label on a loaf of bread may list nutritional information for one slice. But if you eat two slices in a sandwich, you have eaten double the calories, fat, and other nutrients.

In addition to what you eat, how much you eat also affects your weight. The pictures below give you an idea of what portion sizes look like for some foods. Try to "eyeball" your portion sizes using everyday objects—it may help you control how many calories you consume.

Serving Sizes = Everyday Objects

Eating slowly or eating from a smaller plate may help you control how much you eat. Before you reach for a second helping, stop and ask yourself if you are still truly hungry. When you eat out, try splitting a meal or dessert with a friend or significant other, or taking half of your meal home in a take-out container. You may save big on calories, and it is tough to beat two meals for the price of one.

Achieving Your Goals

Goals should be realistic and specific, so set yours carefully. Running a marathon is likely not the best goal for someone just starting to get in shape. Similarly, a goal such as "eating healthier" may not be helpful because it is too vague.

Set the Course

Focus on what you want to achieve in the short-term and over the long run. An example of a short-term goal might be to replace soda with water for a week. A good long-term goal might be to walk or run at least three times a week in preparation for an upcoming charity walk or fun run.

Expect Roadblocks

Everyone runs into roadblocks sometimes, so expect them, think of ways to overcome them, and get back on your feet if they set you back. Common roadblocks include:

• loss of motivation

• lack of time

• an upcoming vacation

To manage or overcome a setback:

• Find a workout partner to boost your motivation.

• Try exercising at lunch if you are short on time in the evening.

Chart Your Progress

To track your efforts, simply jot down your physical activity or healthy eating choices for the day in a small notebook. Several websites also offer online physical activity and nutrition trackers for this purpose. See the "Additional Links" section at the end of the brochure for more information about these websites.

Stay Motivated

Setting goals may boost your motivation to eat smart and stay active. But you may need more sources of inspiration—so set rewards along with your goals. Examples might be new workout clothing after you complete a week of regular workouts, or buying a new CD when you lose 5 pounds.

Finally, try asking friends or family members to join you in eating healthier and being more active. Healthy choices become easier when everyone is working toward similar goals.

The Big Picture

Being more active and eating better are two of the best ways you can take care of yourself. Other ways to improve your physical and mental health include:

• Getting adequate sleep.

• Quitting smoking.

• Reducing alcohol intake.

By rewarding yourself with a fit and healthy lifestyle, you are taking control of your future and setting an example that your family and friends can follow. That is really something to take pride in.

Clinical Trials

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials, and are they right for you?

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you .

What clinical trials are open?

Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov .