Vigorous work-outs -- when you're breathing hard and sweating -- help
your heart pump better, give you more energy and help you look and feel
your best. Start with a warm-up that stretches your muscles. Include 20
minutes of aerobic activity, such as running, jogging or dancing.
Follow-up with activities that help make you stronger such as push-ups
or lifting weights. Then cool-down with more stretching and deep
breathing.
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You don't have to give up foods like hamburgers, french fries
and ice cream to eat healthfully. You just have to be smart about
how often and how much of them you eat. Your body needs nutrients
like protein, carbohydrates, fat and many different vitamins and
minerals such as vitamins C and A, iron and calcium from a variety
of foods. Balancing food choices from the Food Guide Pyramid and
checking out the Nutrition Facts Panel on food labels will help
you to get all these nutrients.
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Being active is much more fun with friends or family. Encourage
others to join you and plan one special physical activity event,
like a bike ride or hiking, with a group each week.
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These foods give you carbohydrates for energy, plus vitamins,
minerals and fiber. Besides, they taste good! Try breads such as
whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the
grain group.
Bananas, strawberries and melons are some great tasting fruits. Try
vegetables raw, on a sandwich or in a salad.
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Work up a sweat.
Eat more grains, fruits and vegetables.