Staying Healthy

Poor health is avoidable with daily exercise and nutritious food. Use the following tips to set goals for nutrition and exercise. See the resources at the end of the article to make the goals a habit.

Tips
Aerobics – exercise, jog, or walk briskly every day for healthy bones, heart, and muscles.
Beverages – drink more water and less alcohol and caffeine.
Calories – control weight by reducing portions; seek professional help if unable to attain desired weight.
Foods – eat more fruit, nuts, and vegetables; avoid meat, processed food, saturated fats, and sweets.
Seasonings – reduce salt and use oregano, pepper, and turmeric to flavor food.
Snacks – snack on fruit, nuts, and vegetables to suppress appetite at mealtime.
Standing – use a standing desk or walk every hour to improve posture and reduce back pain.
Strength – lift weights several times a week for healthy arms, back, chest, legs, and shoulders.
Vitamins – consult your healthcare provider about taking vitamins; spend time outdoors for Vitamin C.

Conclusion
It is never too late to implement a healthy lifestyle with nutritious food and daily exercise. Use the resources listed below to adopt best practices for a better life.

Articles
Important Exercises, Harvard Health, Aug. 8, 2023.
Maintaining a Healthy Lifestyle, Healthline, Mar. 6, 2024.
Reasons to Get Physical, Mayo Clinic, Nov. 18, 2023.
Science of Snacking, Harvard School of Public Health, Feb. 2021.
Spices and Seasonings for Health, US News, Mar. 12, 2022. 
Using a Fitness App, Wall Street Journal, Jan. 26, 2025

Books
An Eater's Manual, Penguin Books, Dec. 29, 2009.
Exercise Plans for Physical Fitness, Echo Point Books, Feb. 5, 2016.
Build a Better Brain at Any Age, Simon & Shuster, Jan. 4, 2022.
Mayo Clinic Diet, Mayo Clinic Press, Jan. 3, 2023.
Nutrition for Dummies, John Wiley, May 4, 2021.

Websites
Fitness (Mayo Clinic)
Healthy Diets (AHA)
Life Expectancy Calculator (NML)
Weight Calculator (Maple Tech)
Well-Being (AARP)

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