<p>You can take steps to stay healthy and active as you get older. It’s important to:</p><ul><li>Keep your body and mind active</li><li>Choose healthy foods</li><li>Take steps to prevent falls</li><li>Stay safe while driving</li><li>Talk to your doctor about any health concerns you have</li></ul><p>Remember, it’s never too late to make healthy changes in your life.</p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/healthy-aging?_label_=Learn+more+about+staying+healthy+as+you+get+older" id="anch_38">Learn more about staying healthy as you get older</a>.</p>

The Basics: Overview

<p>These steps can help you live a healthier life, prevent injuries, and keep doing the things you love.</p><h4>Keep your body active.</h4><p>Staying active as you get older&nbsp;is one of the best things you can do for your health. Regular physical activity can help you:</p><ul><li>Lower your risk for long-term diseases, like type 2 diabetes, heart disease, stroke, arthritis, osteoporosis, and some cancers</li><li>Improve your balance and prevent falls</li><li>Stay independent and live on your own longer</li><li>Improve your mood and sleep</li><li>Help with symptoms of anxiety and depression</li><li>Improve your ability to think, learn, and make decisions</li></ul><p>Keep in mind that if you haven’t been active in the past, it’s not too late to start! Talk with your doctor if you have questions about what activities might work best for you.</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/health-conditions/obesity/stay-active-you-get-older-quick-tips?_label_=Get+more+tips+on+staying+active+as+you+get+older" id="anch_40">Get more tips on staying active as you get older</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/moveyourway?_hash_=older-adults&_label_=Find+out+how+to+move+your+way+%E2%80%94+with+activities+you+really+enjoy">Find out how to move your way — with activities you really enjoy</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/real-life-benefits-exercise-and-physical-activity?_label_=Read+about+the+benefits+of+physical+activity">Read about the benefits of physical activity</a></li></ul><h4>Do aerobic activity.</h4><p>Anything that gets your heart beating faster counts as aerobic activity.</p><ul><li><span>Aim for 150 minutes of moderate-intensity aerobic activity every week —&nbsp;and break up the time over the week however you want. Try walking, swimming, or doing yard work.</span></li><li><span>If you’re just getting started, go slow and do what you can. Even a 5-minute daily walk has real health benefits. Build up to more activity over time.</span></li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability?_hash_=endurance&_label_=Get+more+ideas+for+aerobic+activities+you+can+try" id="anch_43">Get more ideas for aerobic activities you can try</a>.</p><h4>Do strength, balance, and stretching activities.</h4><p>Doing different types of physical activity can make it easier to do everyday tasks. That's why it's important to:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability?_hash_=strength&_label_=Do+muscle-strengthening+activities" id="anch_44">Do muscle-strengthening activities</a>&nbsp;2 or more days a week</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability?_hash_=balance&_label_=Do+exercises+to+improve%26nbsp%3Byour+balance" id="anch_45">Do exercises to improve&nbsp;your balance</a> and help prevent falls</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability?_hash_=flexibility&_label_=Do+stretching+%28flexibility%29+exercises" id="anch_46">Do stretching (flexibility) exercises</a>&nbsp;so you can move more easily</li></ul><p>If you're doing physical activity outdoors, <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/exercising-outdoors?_label_=follow+these+safety+tips">follow these safety tips</a>. And if you have a health condition, talk with your doctor about the best activities for you. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/exercise-and-physical-activity/exercising-chronic-conditions?_label_=Learn+more+about+getting+active+with+a+health+condition">Learn more about getting active with a health condition</a>.</p>

Take Action: Stay Active

<h4>Get ideas for eating healthy.</h4><p>Eating healthy is always important, no matter how old you are. And it’s never too late to make healthy changes to your diet.</p><p>Choose a mix of healthy foods you enjoy from each food group, including:</p><ul><li><strong>Whole fruits</strong> — like apples, berries, oranges, mango, and bananas</li><li><strong>Vegetables</strong> — like broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama&nbsp;</li><li><strong>Whole grains</strong> — like brown rice, millet, oatmeal, bulgur, and whole-wheat bread</li><li><strong>Proteins</strong> — like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu</li><li><strong>Low-fat or fat-free dairy</strong> — like milk, yogurt, cheese, lactose-free dairy, and fortified plant-based alternatives (such as soy milk&nbsp;or soy yogurt)&nbsp;</li><li><strong>Oils</strong> — like vegetable oil, olive oil, and oils in foods like seafood, avocado, and nuts</li></ul><p>Use these resources to:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/sites/default/files/2021-12/DGA_OlderAdults_FactSheet_508cFinal.pdf?_label_=Build+a+healthy+eating+routine+%5BPDF+-+1.8+MB%5D">Build a healthy eating routine [PDF - 1.8 MB]</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/health-conditions/diabetes/eat-healthy?_label_=Learn+more+about+healthy+eating">Learn more about healthy eating</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/life-stages/older-adults?_label_=Get+more+tips+and+ideas+for+eating+healthy+as+you+get+older%26nbsp%3B">Get more tips and ideas for eating healthy as you get older&nbsp;</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/healthy-eating?_label_=Read+more+about+healthy+eating+for+older+adults">Read more about healthy eating for older adults</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/myplate-kitchen?_label_=Find+healthy+recipes+from+the+MyPlate+Kitchen">Find healthy recipes from the MyPlate Kitchen</a></li></ul>

Take Action: Eat Healthy

<h4>Play an active role in your health&nbsp;care.</h4><p>Your doctor or nurse can help you stay healthy as you get older. Take these steps before and during a visit with your doctor:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder?_label_=Use+the+MyHealthfinder+tool+to+get+a+list+of+preventive+services+recommended+for+you">Use the MyHealthfinder tool to get a list of preventive services recommended for you</a>. Print out the list and take it with you to your next doctor’s appointment.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-adults/?_label_=Learn+about+preventive+services+covered+by+the+Affordable+Care+Act">Learn about preventive services covered by the Affordable Care Act</a>. Most health insurance plans must cover preventive services like screenings and vaccines at no cost to you.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/medical-care-and-appointments?_label_=Get+tips+for+making+the+most+of+your+doctor%27s+appointments">Get tips for making the most of your doctor's appointments</a>. Find out how to choose a doctor you can trust, what questions to ask during your doctor’s visits, and how you can take advantage of telehealth (virtual visits).</li><li>Tell your doctor or pharmacist if you have questions or concerns about your medicines.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/healthy-living/safety/use-medicines-safely?_label_=Get+more+tips+for+using+medicines+safely">Get more tips for using medicines safely</a>.</li><li>If you have signs of depression — like feeling down or losing interest in activities you used to enjoy — let your doctor know. Depression is treatable — and it’s nothing to be ashamed of. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/depression-and-older-adults?_label_=Learn+more+about+depression+in+older+adults">Learn more about depression in older adults</a>.</li></ul><p>If you have Medicare, be sure to&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/doctor-visits/regular-checkups/get-your-medicare-wellness-visit-every-year?_label_=schedule+your+Medicare+wellness+visit+every+year">schedule your Medicare wellness visit every year</a>.</p>

Take Action: Talk with Your Doctor

<h4>If you smoke, quit.</h4><p>Quitting smoking is one of the most important things you can do for your health. Call 1-800-QUIT-NOW (1-800-784-8669) for free help with quitting. You can also:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/health-conditions/diabetes/quit-smoking?_label_=Get+more+tips+for+quitting+smoking">Get more tips for quitting smoking</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/60plus.smokefree.gov/quit-smoking-60plus/why-you-should-quit?_label_=Check+out+the+benefits+of+quitting+smoking+when+you%27re+older">Check out the benefits of quitting smoking when you're older</a></li></ul><p>If you have a history of heavy smoking and you smoke now or have quit within the past 15 years, <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/doctor-visits/talking-doctor/lung-cancer-screening-questions-doctor?_label_=ask+your+doctor+about+screening+for+lung+cancer">ask your doctor about screening for lung cancer</a>.</p>

Take Action: Quit Smoking

<h4>Take steps to prevent falls.</h4><p>Older adults are at higher risk for serious injuries from falls.&nbsp;Take these steps to lower your risk of falling:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/steadi/pdf/STEADI-Brochure-CheckForSafety-508.pdf?_label_=Use+this+checklist%26nbsp%3Bto+make+your+home+safer%26nbsp%3B%5BPDF+-+3+MB%5D">Use this checklist&nbsp;to make your home safer&nbsp;[PDF - 3 MB]</a>.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability?_hash_=balance&_label_=Do+exercises+to+improve+your+balance">Do exercises to improve your balance</a>.</li><li>Ask your doctor or pharmacist to review your medicines. Some medicines can make you dizzy or sleepy and raise your risk for a fall. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/safe-use-medicines-older-adults?_label_=Learn+more+about+using+medicines+safely">Learn more about using medicines safely</a>.</li><li>Get your vision checked every 1 to 2 years. And be sure to get new glasses or contact lenses when your vision changes. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/aging-and-your-eyes?_hash_=protect&_label_=Read+more+about+protecting+your+vision">Read more about protecting your vision</a>.</li><li>If you're worried that you might have hearing loss, get your hearing checked. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/hearing-loss-common-problem-older-adults?_label_=Learn+more+about+hearing+loss">Learn more about hearing loss</a>.&nbsp;</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/healthy-living/safety/lower-your-risk-falling?_label_=Learn+more+about+lowering+your+risk+of+falls">Learn more about lowering your risk of falls</a>.</li></ul><h4>Put smoke alarms and carbon monoxide detectors in your home.</h4><p>Older adults are more likely to be injured or killed in home fires, which is why it's important to have working smoke alarms in your home.</p><p>It’s also important to put carbon monoxide detectors in your home. Carbon monoxide is a gas that you can’t see or smell but that can kill you. Carbon monoxide is found in fumes that form when people burn fuel in vehicles, stoves, grills, fireplaces, and furnaces.</p><p>To stay safe:</p><ul><li>Put smoke alarms and carbon monoxide detectors on every floor of your home and near places where people sleep. Don't forget about the basement!</li><li>Use long-life smoke alarms and carbon monoxide detectors if possible. These use lithium batteries and last longer than regular devices — and you won’t have to change the battery. Replace the entire unit at least every 10 years.</li><li>If you use regular smoke alarms or carbon monoxide detectors, replace the batteries at least once a year. Try changing the batteries when you change your clocks back from daylight saving time in the fall.</li><li>Test your smoke alarms and carbon monoxide detectors once a month by pushing the test button. Replace them if they don't work.</li><li>Replace smoke alarms at least every 10 years and carbon monoxide detector at least every 5 to 7 years.</li><li>Dust or vacuum smoke alarms and carbon monoxide detectors regularly.</li></ul><p>You may also be able to get alarms that check for both smoke and carbon monoxide.</p><p>Consider these resources:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.usfa.fema.gov/prevention/home-fires/?_label_=Learn+about+home+fires">Learn about home fires</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.usfa.fema.gov/downloads/fief/handouts/fief_smoke_alarm_flyer.pdf?_label_=Get+more+information+about+smoke+alarms+%5BPDF+-+3+MB%5D">Get more information about smoke alarms [PDF - 3 MB]</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.usfa.fema.gov/prevention/life-safety-hazards/carbon-monoxide/?_label_=Protect+yourself+from+carbon+monoxide+poisoning">Protect yourself from carbon monoxide poisoning</a></li></ul><h4>Stay safe while driving.</h4><p>Getting older doesn’t make you a bad driver. But changes that come with aging can make it harder for you to drive safely. You may have trouble seeing at night or find it harder to react quickly to avoid an&nbsp;accident.</p><p>Take steps to help keep yourself and others safe on the road:</p><ul><li>Get your vision and hearing checked regularly</li><li>Always wear your seat belt</li><li>Never use your phone while driving</li><li>Plan your route and drive on streets you know</li><li>If you have any concerns about your health and driving, see your doctor. Don’t risk hurting yourself or others. If you’re not comfortable driving or not able to drive, <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/eldercare.acl.gov/Public/index.aspx?_label_=you+can+use+this+tool+to+check+for+transportation+services+in+your+area">you can use this tool to check for transportation services in your area</a>.</li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/older-drivers?_label_=Read+more+about+older+adults+and+driving">Read more about older adults and driving</a>.</p>

Take Action: Stay Safe

<h4>Challenge your mind.</h4><p>Just like physical activity is good for your body, activities that challenge your mind can help keep your brain healthy.</p><p>As you get older, you can:</p><ul><li><strong>Learn new things</strong> — Take a class or challenge yourself to read a section of the newspaper that you normally skip</li><li><strong>Connect with other people</strong> — Try sharing meals with a friend or volunteering at a local school</li><li><strong>Keep moving</strong> — Joining a hiking club, trying a dance class, or taking up other active hobbies can benefit not only your physical health but also your brain</li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/brain-health/cognitive-health-and-older-adults?_label_=Learn+more+about+how+you+can+take+care+of+your+brain+health+as+you+age">Learn more about how you can take care of your brain health as you age</a>.</p><p>If you're forgetting things more often than usual and it’s getting in the way of doing everyday activities, talk with your doctor or nurse.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/memory-forgetfulness-and-aging-whats-normal-and-whats-not?_label_=Learn+more+about+memory+problems" id="anch_75">Learn more about memory problems</a>.</p>

Take Action: Take Care of Your Brain Health

<h4>Get support if you're a caregiver.</h4><p>A caregiver is someone who helps a family member, friend, or neighbor who is sick or has a disability.</p><p>Caregiving can be stressful — that’s why it’s important to make time to care for yourself, too. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/get-support-if-you-are-caregiver?_label_=Learn+how+to+get+support+if+you%E2%80%99re+a+caregiver">Learn how to get support if you’re a caregiver</a>.&nbsp;</p><p>You can also:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/caregiving?_label_=Get+more+tips+and+resources+for+caregivers">Get more tips and resources for caregivers</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/alzheimers/caregiving?_label_=Find+information+about+caring+for+someone+with+Alzheimer%27s+disease">Find information about caring for someone with Alzheimer's disease</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nia.nih.gov/health/taking-care-yourself-tips-caregivers?_label_=Learn+more+about+taking+care+of+yourself+if+you%27re+a+caregiver">Learn more about taking care of yourself if you're a caregiver</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/eldercare.acl.gov/Public/Index.aspx?_label_=Check+for+services+for+older+adults+and+their+families+in+your+community">Check for services for older adults and their families in your community</a></li></ul>

Take Action: Caregiver Support

Protect Your Health as You Grow Older

<p>Being at a healthy weight can help lower your risk for serious health conditions like type 2 diabetes, heart disease, and high blood pressure.&nbsp;</p><p>Eating a mix of healthy foods and getting physical activity can help you control your weight — and has many other health benefits as well!</p><h4>How do I know if I’m at a healthy weight?</h4><p>Finding out your body mass index (BMI) is one way to learn if you’re at a healthy weight. You can <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html?_label_=use+this+BMI+calculator">use this BMI calculator</a> to find out your BMI.</p><p>You can also talk to your doctor or nurse or a registered dietitian about what’s a healthy weight for you. They can help you make a plan for getting to and staying at a healthy weight.&nbsp;</p><ul><li>If you have overweight and have risk factors for heart disease (like high blood pressure or high cholesterol), or if you have obesity, losing weight may improve your health. You can lose weight by getting more physical activity and eating fewer calories. Calories are a measure of the energy in the foods you eat.</li><li>If you are at a healthy weight, take steps to stay at the same weight. You can stay at the same weight by getting regular physical activity and eating the right number of calories.</li><li>If you think you might be underweight, talk to your doctor or nurse about how to gain weight in a healthy way. &nbsp;</li></ul><h4>How do I know if I’m eating the right number of calories?</h4><p>Balancing the calories you eat and drink with the calories you use for energy helps you stay at a healthy weight.&nbsp;</p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.choosemyplate.gov/MyPlatePlan?_label_=Use+the+MyPlate+Plan">Use the MyPlate Plan</a> to get an idea of how many calories you need to maintain your current weight.&nbsp;</p><ul><li>If your weight stays the same for several months, you’re eating the right number of calories to maintain your weight.</li><li>To lose weight, try eating 500 to 750 fewer calories each day.&nbsp;</li></ul>

<h4>What can losing weight do for me?</h4><p>Getting to a weight that’s healthy for you can:</p><ul><li>Lower your blood pressure</li><li>Lower your blood sugar</li><li>Raise your HDL ("good") cholesterol</li><li>Lower your LDL ("bad") cholesterol</li></ul><p>And if you have overweight or obesity, getting to a weight that’s healthy for you can help lower your risk of serious health conditions like type 2 diabetes, heart disease, and certain cancers.</p><p>You may get these health benefits by losing just 5 to 10 percent of your body weight. For example, if you weigh 200 pounds, this would mean losing 10 to 20 pounds.</p>

The Basics: Health Benefits

<p>Losing weight can be challenging — but with time, commitment, and the right support, it’s possible! Start by making a promise to eat well, move more, and get support from family and friends.</p><h4>Set realistic goals.</h4><p>If you need to lose weight, do it slowly over time.&nbsp;Start by setting small, manageable goals like:</p><ul><li>I’ll try to lose 1 to 2 pounds a week.</li><li>I’ll start by adding 10 minutes of physical activity to my daily routine.</li><li>I’ll aim to eat 3 servings of veggies and fruit a day.</li></ul><p>Remember that changing habits takes time, and don’t beat yourself up if you don’t meet all your goals right away. What matters is that you continue to work toward healthy habits.</p><h4>Keep a food and activity diary.</h4><p>When you know your habits, it's easier to make changes.&nbsp;Write down:</p><ul><li>What foods you eat (but you don’t need to track calories)</li><li>When you eat</li><li>Where you eat</li><li>How much you eat</li><li>Your physical activity</li><li>How you're feeling</li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/diaryint.htm?_label_=Print+this+food+and+activity+diary" id="anch_43">Print this food and activity diary</a>&nbsp;or make your own.&nbsp;</p>

Take Action: Set Goals

<h4>Get more physical activity.</h4><p>Getting active helps you balance the calories you take in with the calories you use — and has many other health benefits as well!</p><ul><li>Aim for at least 150 minutes of moderate-intensity aerobic physical activity a week. For example, try going for a brisk walk several days a week.</li><li>To get the most benefits, try to also do muscle-strengthening activities at least twice a week. You can lift weights, climb stairs, or work in the garden—anything that makes your muscles work harder than usual counts.</li></ul><p>How much activity you need will depend on your weight goals. If you’re working toward losing a large amount of weight, you may need to do more than 150 minutes of moderate-intensity activity a week to meet your goals. Talk to your doctor or nurse to make an activity plan that’s right for you.</p><p>But remember that even some physical activity is better than none. If the idea of long physical activity sessions seems overwhelming, try to get moving for shorter 10-minute periods throughout the day.</p><p>Check out these resources for more information:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.niddk.nih.gov/health-information/weight-management/staying-active-at-any-size?_label_=Staying+Active+at+Any+Size">Staying Active at Any Size</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/healthyweight/physical_activity/index.html?_label_=Physical+Activity+for+a+Healthy+Weight">Physical Activity for a Healthy Weight</a></li></ul>

Take Action: Get Active

<h4>Eat healthy.</h4><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/diabetes/eat-healthy?_hash_=take-action_3&_label_=Eating+healthy" id="anch_51">Eating healthy</a>&nbsp;is good for your overall health.&nbsp;Making healthy food choices that are lower in calories can also help you manage your weight.</p><p>Here are a few healthy eating tips:</p><ul><li>Fill half your plate with fruits and vegetables.</li><li>Choose whole grains, fat-free or low-fat dairy products, and a variety of foods with protein, like eggs and beans.</li><li>Drink water or fat-free milk instead of soda or other drinks with added sugars.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label?_label_=Read+the+Nutrition+Facts+label" id="anch_52">Read the Nutrition Facts label</a>&nbsp;and choose healthier&nbsp;versions of your favorite foods that have fewer calories and less added sugar, saturated fat, and sodium.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/heart-health/heart-healthy-foods-shopping-list?_label_=Bring+this+shopping+list+of+heart-healthy+foods" id="anch_53">Bring this shopping list of heart-healthy foods</a>&nbsp;the next time you go food shopping.</li></ul><p>Check out these links to learn more:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/sampmenu.htm?_label_=Try+these+menu+planners">Try these menu planners</a> for healthy meal ideas.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/myplate-kitchen/recipes?_label_=Browse+these+recipes">Browse these recipes</a> for new options.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.dietaryguidelines.gov/sites/default/files/2021-11/DGA-FactSheet-Build_A_Healthy_Eating_Routine_2021-03-26.pdf?_label_=Download+this+fact+sheet">Download this fact sheet</a> to help you build a healthy eating routine [PDF - 1.52 MB]</li><li>Use this interactive tool to <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/?_hash_=intro&_label_=practice+using+the+Nutrition+Facts+label">practice using the Nutrition Facts label</a> to make smart food choices.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/health-conditions/diabetes/eat-healthy?_hash_=take-action_3&_label_=Check+out+this+info+about+healthy+eating">Check out this info about healthy eating</a> — including tips for cutting down on sodium (salt), added sugars, and saturated fat.</li></ul>

<h4>Eat smaller portions.</h4><p>Eating a healthy diet is important, but you also need to pay attention to <strong>how much</strong> food you eat and limit portions of high-calorie foods. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.nhlbi.nih.gov/health/educational/wecan/eat-right/portion-distortion.htm?_label_=Take+the+Portion+Distortion+Quiz+to+test+your+knowledge">Take the Portion Distortion Quiz to test your knowledge</a>.</p><p>Here are some ideas for eating smaller portions:</p><ul><li>Plan your meals and snacks ahead of time. Stick to an eating schedule that works for you. &nbsp;</li><li>Read the label to find out how many servings are in a package. There may be more than 1!</li><li>Put a serving of food in a bowl instead of eating out of the package or container.</li><li>Serve yourself a portion that’s the right amount of calories for you. Leave serving dishes on the stove or countertop rather than bringing them to the table so you'll be less tempted to keep eating even after you’re full.</li><li>Eat slowly — this will give you time to feel full.</li><li>Don’t eat in front of the TV or computer. That makes it harder to keep track of how much you’re eating.</li></ul><p>Try these tips when you eat out:</p><ul><li>Share a meal with a friend, or take half your meal home as leftovers.</li><li>Ask for sauces or dressings “on the side” so you can control how much you use.</li></ul><p>You don’t have to feel hungry or give up all of your favorite foods to lose weight! <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/healthyweight/healthy_eating/energy_density.html?_label_=Learn+about+switching+to+healthier%2C+filling+alternatives">Learn about switching to healthier, filling alternatives</a>.</p>

Take Action: Portion Sizes

<h4>Ask your doctor for help.</h4><p>You may also want to talk to a doctor, nurse, or registered dietitian about different ways to lose weight. Your doctor can tell you about your options.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/obesity/losing-weight-questions-doctor?_label_=Check+out+these+questions+to+ask+your+doctor+about+losing+weight" id="anch_65">Check out these questions to ask your doctor about losing weight</a>.</p><h5>Find out if you need to get tested for diabetes.</h5><p>If you're age 35 to 70 years and you have overweight or obesity, ask your doctor to test you for diabetes. You may also need to get tested if you have other risk factors — like if you have family members with type 2 diabetes or if you had gestational diabetes in the past.&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/myhealthfinder/topics/health-conditions/diabetes/take-steps-prevent-type-2-diabetes?_label_=Learn+more+about+type+2+diabetes" id="anch_66">Learn more about type 2 diabetes</a>.</p><h5>What about cost?</h5><p>Under the&nbsp;Affordable Care Act, insurance plans must cover screening and counseling for obesity. Depending on your insurance, you may be able to get these services at no cost to you.&nbsp;Talk to your insurance company&nbsp;to find out more.</p><p>If you don't have insurance, you may still be able to get free or low-cost health services. To learn more, <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=find+a+health+center+near+you">find a health center near you</a>.</p><p>You can also check out these resources about:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-adults/?_label_=Free+preventive+care+covered+by+the+Affordable+Care+Act">Free preventive care covered by the Affordable Care Act</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=How+the+Affordable+Care+Act+protects+you">How the Affordable Care Act protects you</a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=Understanding+your+health+insurance+and+how+to+use+it+%5BPDF+-+698+KB%5D">Understanding your health insurance and how to use it [PDF - 698 KB]</a></li></ul>

Take Action: Get Help

Aim for a Healthy Weight

<p>Help your child — and your whole family — eat healthy and stay physically active. The healthy habits your child learns now can last a lifetime.</p><h4>What can I do to help my child stay at a healthy weight?</h4><p>Two of the best ways to help your child stay at a healthy weight are to: &nbsp;</p><ul><li>Help your child and family eat healthier foods — like fruits, vegetables, and whole grains</li><li>Be more physically active as a family — like by walking, swimming, or playing at the park</li></ul><p>It’s also important that your child builds other healthy habits — like getting enough sleep and limiting screen time — to support their overall health and help them stay at a healthy weight.</p><h5>Be a role model.</h5><p>Parents and caregivers are often the most important role models for children. When you choose to eat healthy and be physically active, your child will be more likely to make those choices, too.</p><p>Plus, being active and preparing healthy meals together are great ways to spend quality time with your family.</p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/healthy-weight-growth/tips-parents-caregivers/index.html?_label_=Learn+more+about+how+you+can+help+your+children+build+healthy+routines">Learn more about how you can help your children build healthy routines</a>.</p><h5>Look at these websites with your child.</h5><p>These kid-friendly websites can help you and your child learn about healthy habits.</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/http/www.choosemyplate.gov/kids?_label_=%3Cspan%3EMyPlate+for+Kids%3C%2Fspan%3E"><span>MyPlate for Kids</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nutrition.gov/topics/nutrition-age/children/kids-corner?_label_=%3Cspan%3ENutrition.gov+Kids%E2%80%99+Corner%3C%2Fspan%3E"><span>Nutrition.gov Kids’ Corner</span></a></li></ul>

<h4>Why is it important for my child to stay at a healthy weight?</h4><p>Growing up at a weight that’s right for your child can help them stay healthy through adulthood. People at higher weights may have conditions called <strong>overweight</strong> or <strong>obesity</strong>. This means that the body has too much body fat. Having overweight or obesity in childhood or adolescence can raise your child’s risk for serious health problems, like:</p><ul><li>Breathing problems&nbsp;</li><li>Type 2 diabetes</li><li>Sleep problems</li><li>Heart problems</li><li>Kidney and liver problems</li></ul><p>Having overweight or obesity as a child is also linked to:&nbsp;</p><ul><li><span>Anxiety and depression</span></li><li><span>Low self-esteem</span></li><li><span>Being bullied, teased, or viewed negatively by others because of weight</span></li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/obesity/basics/consequences.html?_label_=Learn+more+about+health+problems+and+childhood+obesity" id="anch_43">Learn more about health problems and childhood obesity</a>.</p><p>Keep in mind that higher weight during childhood raises the risk of higher weight as an adolescent and young adult. In other words, many kids don’t “grow out of” having excess weight.</p><p>Today, about 7 in 10 adults — and about 4 in 10 &nbsp;children and teens — have overweight or obesity.</p>

The Basics: Health Effects

<h4>How do I know if my child is at a healthy weight?</h4><p>Because children grow at different rates as they age, it’s not always easy to tell if they’re at a healthy weight. The best way to find out if your child is at a healthy weight is to work with their doctor.</p><p>For children ages 2 years and older, body mass index (BMI) is one way doctors can learn if your child is at a healthy weight for their age, sex, and height. Measuring BMI can help the doctor know if your child is underweight, at a healthy weight, or if they have overweight or obesity. Your child’s doctor will also consider other factors, like your child’s family history and physical exam.&nbsp;</p><p>You can also&nbsp;<a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/bmi/child-teen-calculator/widget.html?_label_=use+this+BMI+calculator+for+children+and+teens" id="anch_46">use this BMI calculator for children and teens</a>&nbsp;if you know your child’s height and weight.</p><h4>What if my child has overweight or obesity?</h4><p>There are many factors that can lead to a child having overweight or obesity — including their eating and physical activity habits, stress, anxiety, other health problems, and genes. A child’s environment — where they live, learn, and play — also has a big impact.&nbsp;</p><p>If your child’s doctor is concerned about their weight, there are steps you can take as a family to help them get to a healthier weight. Your family can:</p><ul><li>Move more — find physical activities that you enjoy</li><li>Choose healthier foods and plan ahead for meals — try to eat a variety of healthy foods, including fruits, vegetables, whole grains, low-fat dairy, and lean protein foods</li><li>Set a good example for your child — try to make healthy choices for yourself too, like eating vegetables instead of chips or drinking water instead of sugary drinks</li><li>Limit less healthy foods and drinks — like foods and drinks that have a lot of added sugars, saturated fat, and sodium</li><li>Get enough sleep — try limiting screen time before bed and going to sleep and waking up at the same time each day</li></ul><p><span>Making healthy life changes can be hard. To get support, look for programs (called family healthy weight programs) that help families build healthy habits. Ask your child’s doctor if they can recommend a program, or look for resources in your community through programs like WIC (Special Supplemental Nutrition Program for Women, Infants, and Children), SNAP (Supplemental Nutrition Assistance Program), or recreation centers.</span></p><p><span>You can also check out these resources to learn how to cut down on foods with:</span></p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-08/DGA_FactSheet_AddedSugars_2021-06_508c.pdf?_label_=%3Cspan%3EAdded+sugars+%5BPDF+-+898+KB%5D%3C%2Fspan%3E"><span>Added sugars [PDF - 898 KB]</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-08/DGA_FactSheet_SaturatedFats-07-09_508c_0.pdf?_label_=%3Cspan%3ESaturated+fat+%5BPDF+-+1.2+MB%5D%3C%2Fspan%3E"><span>Saturated fat [PDF - 1.2 MB]</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/sites/default/files/2021-08/DGA_SodiumFactSheet_2021-05-26_508c.pdf?_label_=%3Cspan%3ESodium+%5BPDF+-+902+KB%5D%3C%2Fspan%3E"><span>Sodium [PDF - 902 KB]</span></a></li></ul><p><span>Some children might need other treatments to help manage their weight. For example, medicines or surgery might be an option for older children or teens. Ask your child’s doctor what they recommend for your child.</span></p>

The Basics: Find Out if Your Child is at a Healthy Weight

<h4>Ask your child’s doctor if your child’s weight is healthy.</h4><p><span>Ask your child’s doctor or nurse about your child’s growth and health. BMI is one way doctors can learn if your child is at a healthy weight for their age, sex, and height, but they’ll also consider factors like family history and do a physical exam.&nbsp;</span></p><p><span>You can </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.cdc.gov/bmi/child-teen-calculator/widget.html?_label_=%3Cspan%3Euse+this+BMI+calculator+for+children+and+teens%3C%2Fspan%3E"><span>use this BMI calculator for children and teens</span></a><span> if you know your child’s height and weight.</span></p><p><span>If the doctor finds that your child is underweight, they can talk with you about making changes to help your child is get to a healthy weight.&nbsp;</span></p><h4><span>If your child has overweight or obesity, ask about treatment options.</span></h4><p><span>If your child has overweight or obesity, ask the doctor or nurse for advice. One of the best ways to manage your child’s weight is to make healthy changes as a family. Treatment can also include medicines and working with a dietitian (a person who is an expert in healthy eating) or other doctors that treat weight problems.</span></p><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.niddk.nih.gov/health-information/weight-management/helping-your-child-who-is-overweight?_hash_=treatments&_label_=%3Cspan%3ELearn+more+about+treatment+options+for+overweight+and+obesity%3C%2Fspan%3E"><span>Learn more about treatment options for overweight and obesity</span></a><span>.</span></p><h5>What about cost?</h5><p><span>Under the Affordable Care Act, insurance plans must cover screening for obesity and counseling for family healthy weight programs for kids. Depending on your insurance plan, you may be able to get these services at no cost to you. Check with your insurance company to find out more.</span></p><p><span>Medicaid or the Children's Health Insurance Program (CHIP) may also cover obesity screening and counseling for your child at no cost. </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.insurekidsnow.gov/coverage/index.html?_label_=%3Cspan%3ELearn+about+coverage+options+for+your+family%3C%2Fspan%3E"><span>Learn about coverage options for your family</span></a><span>.</span></p><p><span>If you don't have insurance, you may still be able to get free or low-cost obesity screening and treatment for your child. </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/findahealthcenter.hrsa.gov/?_label_=%3Cspan%3EFind+a+health+center+near+you+and+ask+about+obesity-related+services+for+kids%3C%2Fspan%3E"><span>Find a health center near you and ask about obesity-related services for kids</span></a><span>.</span></p><p><span>To learn more, check out these resources:</span></p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/preventive-care-children/?_label_=%3Cspan%3EFree+preventive+care+for+children+covered+by+the+Affordable+Care+Act%3C%2Fspan%3E"><span>Free preventive care for children covered by the Affordable Care Act</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthcare.gov/health-care-law-protections/?_label_=%3Cspan%3EHow+the+Affordable+Care+Act+protects+you%3C%2Fspan%3E"><span>How the Affordable Care Act protects you</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/marketplace.cms.gov/technical-assistance-resources/c2c-roadmap.pdf?_label_=%3Cspan%3EUnderstanding+your+health+insurance+and+how+to+use+it+%5BPDF+-+698+KB%5D%3C%2Fspan%3E"><span>Understanding your health insurance and how to use it [PDF - 698 KB]</span></a></li></ul>

Take Action: See a Doctor

<h4>Make sure your child gets at least 60 minutes of physical activity every day.</h4><p>Fun and simple activities, like playing tag, are great ways for kids to get moving. And it doesn’t have to be 60 minutes all at once — it can be shorter activities that add up&nbsp;to 60 minutes (1&nbsp;hour) a day.&nbsp;</p><p>Be sure your child is doing different types of activity, including:</p><ul><li><strong>Aerobic activities</strong>, like running, skipping, or dancing</li><li><strong>Muscle-strengthening activities</strong>, like climbing playground equipment or trees</li><li><strong>Bone-strengthening activities</strong>, like jumping rope or playing basketball</li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/moveyourway?_hash_=parents&_label_=Find+out+more+about+physical+activity+for+kids" id="anch_53">Find out more about physical activity for kids</a>.</p><h4>Get active as a family.</h4><p>To help the&nbsp;<span>whole family get more physical activity, you can:</span></p><ul><li>Let your child choose family activities</li><li>Walk the dog or bike to the library together</li><li>Dance while dinner's in the oven</li><li>Post a family activity calendar&nbsp;on your refrigerator</li><li>Find a park to explore near your home</li><li>Build physical activity into running family errands — take the stairs instead of the elevator or park farther away from the entrance of the store</li></ul><p>Check out these resources for more ideas:</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/moveyourway/get-kids-active?_label_=Get+more+ideas+on+how+to+increase+your+child%E2%80%99s+daily+activity">Get more ideas on how to increase your child’s daily activity</a>.</li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nps.gov/findapark/index.htm?_label_=Use+this+locator+to+find+National+Park+sites+near+you">Use this locator to find National Park sites near you</a>.</li></ul>

Take Action: Get Enough Physical Activity

<p><span>Spending time in front of screens, like TVs, tablets, or smartphones, often means that your child isn’t moving around or getting physically active. You can help your child build healthy habits for using screens. For example, you can:</span></p><ul><li><span>Set clear rules about when and for how long your child can do activities involving screen time</span></li><li><span>Keep the TV out of your child’s room</span></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.nhlbi.nih.gov/health/educational/wecan/downloads/screen-time-log.pdf?_label_=%3Cspan%3EUse+this+screen+time+log+%5BPDF+-+144%26nbsp%3BKB%5D%3C%2Fspan%3E"><span>Use this screen time log [PDF - 144&nbsp;KB]</span></a><span>&nbsp;to track how much time your family is spending in front of screens</span></li></ul><p><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.healthychildren.org/English/family-life/Media/Pages/Healthy-Digital-Media-Use-Habits-for-Babies-Toddlers-Preschoolers.aspx?_label_=Get+more+tips+to+build+healthy+habits+for+using+screens">Get more tips to build healthy habits for using screens</a>.</p>

Take Action: Limit Screen Time

<h4>Shop for, cook, and plan for healthy meals together.</h4><p><span>Buy and serve more vegetables, fruits, whole-grain foods, fat-free or low-fat dairy, and a variety of protein foods. Be sure to offer a variety of healthy foods from different food groups at each meal.</span></p><p><span>Here are some tips and ideas for healthy eating as a family:</span></p><ul><li>Let your child pick out healthy foods to try —&nbsp;and remember it can take young kids up to 8 or 10 times of trying a new food to accept it</li><li><span>Offer healthy beverages — like water or plain fat-free or low-fat milk (children under age 2 can drink whole milk) —&nbsp;instead of soda, flavored milks, or fruit drinks with added sugars</span></li><li><span>Encourage your child to eat whole fruits and limit 100% fruit juice to small amounts (don’t give juice to kids younger than 12 months) — try keeping a bowl of fruit on the table for quick snacks</span></li><li><span>Try preparing healthy foods in different ways — for example, try the same vegetable raw, roasted, or steamed with herbs and spices</span></li><li><span>At snack time, give your child carrot sticks and hummus or apple slices with peanut butter instead of chips or cookies</span></li><li><span>Start your child’s day off with a healthy breakfast —&nbsp;for example, offer whole-grain cereal or oatmeal with fat-free or low-fat milk and fruit instead of sugary cereal</span></li><li><span>Encourage your child to stop eating when they’re full instead of when the plate is clean</span></li></ul><p>Use these resources to:&nbsp;</p><ul><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-08/DGA-FactSheet-2021-03-26-compressed.pdf?_label_=%3Cspan%3ELearn+how+to+help+your+child+build+a+healthy+eating+routine+%5BPDF+-+1.+6+MB%5D%3C%2Fspan%3E"><span>Learn how to help your child build a healthy eating routine [PDF - 1. 6 MB]</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/myplate-prod.azureedge.us/sites/default/files/2024-06/TipSheet-25-Grocery-Shopping.pdf?_label_=%3Cspan%3EMake+a+shopping+list+with+healthy+foods+%5BPDF+-+547%26nbsp%3BKB%5D%3C%2Fspan%3E"><span>Make a shopping list with healthy foods [PDF - 547&nbsp;KB]</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label?_label_=%3Cspan%3ERead+the+Nutrition+Facts+label+on+packages+to+help+you+make+healthy+choices%3C%2Fspan%3E"><span>Read the Nutrition Facts label on packages to help you make healthy choices</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.myplate.gov/eat-healthy/healthy-eating-budget/shop-smart?_label_=%3Cspan%3EGet+more+tips+for+smart+food+shopping%3C%2Fspan%3E"><span>Get more tips for smart food shopping</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents?_label_=%3Cspan%3EGet+more+ideas+for+healthy+snacks%3C%2Fspan%3E"><span>Get more ideas for healthy snacks</span></a></li><li><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/sites/default/files/2021-12/DGA_FactSheet_Beverages-508.pdf?_label_=%3Cspan%3E%3Cu%3ELearn+how+to+make+healthy+drink+choices+%5BPDF+-+1.2+MB%5D%3C%2Fu%3E%3C%2Fspan%3E"><span><u>Learn how to make healthy drink choices [PDF - 1.2 MB]</u></span></a></li></ul><h4>Set a good example by eating healthy.</h4><p><span>You can be a role model for your child by&nbsp;eating healthy yourself. Plus, a healthy diet can help protect you from heart disease, type 2 diabetes, and some types of cancer. </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/health.gov/myhealthfinder/topics/health-conditions/diabetes/eat-healthy?_label_=%3Cspan%3EGet+more+tips+for+eating+healthy%3C%2Fspan%3E"><span>Get more tips for eating healthy</span></a><span>.</span></p><h5><span><strong>Need help paying for food?</strong></span></h5><p><span>There are programs that can help you pay for healthy food for your family. Ask your child’s doctor about:</span></p><ul><li><span>WIC (Women, Infants, and Children),&nbsp;a government program that supports people who are pregnant and breastfeeding and kids age 5 and younger. You can also&nbsp;</span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/wic.fns.usda.gov/wps/pages/preScreenTool.xhtml?_label_=%3Cspan%3Euse+this+tool+to+see+if+you+qualify+for+WIC%3C%2Fspan%3E"><span>use this tool to see if you qualify for WIC</span></a><span>.</span></li><li><span>SNAP (Supplemental Nutrition Assistance Program) —&nbsp;a government program that can help families with lower incomes buy food. </span><a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/www.fns.usda.gov/snap/recipient/eligibility?_label_=%3Cspan%3EFind+out+if+you+qualify+for+SNAP%3C%2Fspan%3E"><span>Find out if you qualify for SNAP</span></a><span>.</span></li></ul><h4>Sit at the table and eat together as a family.</h4><p><span>Enjoy the healthy meals you plan and cook together as a family. When families eat together, children eat more vegetables and fruits and fewer foods with added sugars.&nbsp;Let your child help get ready for dinner time by setting the table.</span></p>

Take Action: Serve Healthy Meals

<h4>Make sure your child gets enough sleep.</h4><p>Getting enough sleep, helps kids stay at a healthy weight. Make sure you know how much sleep your child needs :</p><ul><li>Teens need 8 to 10 hours of sleep each night</li><li>School-aged children need 9 to 12&nbsp;hours of sleep each night</li><li>Preschoolers need to sleep between 10&nbsp;and 13&nbsp;hours&nbsp;each day (including naps)</li><li>Toddlers need to sleep between 11 and 14 hours a day (including naps)</li><li>Babies need between 12&nbsp;and 16&nbsp;hours of sleep each day (including naps)</li></ul><p>Set a bedtime schedule and remind your child when it’s time to get ready for bed. Creating a calming bedtime routine that includes activities like reading a book or taking a warm bath can help. Consider keeping electronic devices — like TVs, tablets, and smart phones — out of the bedroom and stopping screen time at least 1 hour before bedtime. <a href="https://odphp.health.gov/myhealthfinder/api/outlink/topicsearch.json/https/healthychildren.org/English/healthy-living/sleep/Pages/Healthy-Sleep-Habits-How-Many-Hours-Does-Your-Child-Need.aspx?_label_=Get+more+tips+on+healthy+sleep+habits">Get more tips on healthy sleep habits</a>.</p>

Take Action: Promote Healthy Sleep Habits

Help Your Child Stay at a Healthy Weight

<p><span>Lots of people have trouble getting enough physical activity. If someone you care about is having a hard time getting active, you can help. Here are some tips to get you started.</span></p><h2>Suggest activities you can do together.</h2><ul><li><span>Start small —&nbsp;try taking a walk together after dinner twice a week or doing push-ups during commercials while you watch TV</span></li><li><span>Mix it up —&nbsp;find different ways to move, like dancing or doing balance exercises</span></li><li><span>Try something new — take a fitness class together or play a sport you both like</span></li></ul><h2>Make it part of your regular routine.</h2><ul><li><span>Meet up at the local park or recreation center on your way home from work</span></li><li><span>Wake up a bit earlier so you can go for a brisk walk together before breakfast</span></li><li><span>Pick a certain time for physical activity, like right after your favorite TV show</span></li><li><span>Ride your bikes or walk to the store or coffee shop</span></li></ul><h2><span>Take time to understand the situation.</span></h2><p><span>What are your loved one’s reasons for not being more active? For example, maybe they feel overwhelmed or embarrassed. Talk about what’s making it difficult to get physical activity — then ask what you can do to be supportive.</span></p><h2>Recognize small efforts.&nbsp;</h2><ul><li><span>Be patient —&nbsp;change takes time.</span></li><li><span>Remember, any amount of&nbsp;physical activity is better than none!</span></li><li><span>Offer encouragement and praise — you can say: “Great job getting a walk in today!”</span></li><li><span>Point out positive choices —&nbsp;you can say: “I’m glad we’re walking to the park instead of driving”</span></li></ul>

Help a Loved One Get More Active: Quick Tips

<p>Talking to a family member or friend about losing weight can be hard. Use these tips to start the conversation.</p>

<h2>Start by saying, “I care about you.”</h2>

<ul>
	<li>“You're important to me, and I want you to be around for a long time.”</li>
	<li>“I want you to have more energy and not worry about your health. That’s why I want to help you reach a healthy weight.”</li>
	<li>“I’m here for you. Let’s make healthy changes together.”</li>
</ul>

<h2>Share what has worked for others.</h2>

<p>Here are some ideas for losing weight in a healthy way:</p>

<ul>
	<li>Set manageable goals — start by trying to lose about 1 to 2 pounds each week.</li>
	<li>Start a food diary to keep track of what and how much you eat and drink.</li>
	<li>Eat a healthy breakfast every day.</li>
	<li>Serve yourself smaller portions.</li>
	<li>Drink water instead of sugary drinks like soda or energy drinks.&nbsp;</li>
	<li>Do something active every day —&nbsp;take the stairs, go for a walk at lunch, or enjoy a family bike ride.</li>
	<li>Join a walking club or support group to keep you motivated.</li>
</ul>

<p>If you have&nbsp;friends, family members, or co-workers who have lost weight by eating healthy and getting active, ask them to share what worked for them.&nbsp;</p>

<h2>Do more than talk.</h2>

<p>Find ways to get active and eat healthy together. Here are some ideas:</p>

<ul>
	<li>Go food shopping together. Use the <a href="https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label">Nutrition Facts label</a> to find foods and drinks that are low in added sugars and saturated fats.</li>
	<li>If you go out to eat, split a meal or save half to take home.</li>
	<li>Go for a walk every day or take an exercise class together.</li>
	<li>Celebrate your loved one’s weight loss — but avoid using food as a reward.</li>
</ul>


Losing Weight: Conversation Starters

<p>Losing weight can be challenging. Talk to your doctor or nurse about how to lose weight in a way that’s right for you.</p>

<h2>What do I ask the doctor?</h2>

<p>When you visit the doctor, it helps to have questions ready ahead of time. You can also ask a family member or friend to go with you to take notes.</p>

<p>Consider taking this list of questions to your next appointment.</p>

<ul>
	<li>How does my weight affect my health?</li>
	<li>Do I have a health problem that’s affecting my weight?</li>
	<li>How can losing weight improve my health?</li>
	<li>What’s a healthy weight for me?</li>
	<li>How much weight should I aim&nbsp;to lose?</li>
	<li>How long will it take me to lose weight?</li>
</ul>

<p>You may also want to ask about healthy ways to lose weight. For example:</p>

<ul>
	<li>What are healthy ways to lose weight and avoid gaining it back?</li>
	<li>How can I change my eating habits?</li>
	<li>What kinds of physical activity are best for me to meet my weight goals?</li>
	<li>Are there any kinds of physical activity I need to avoid because of my health conditions?</li>
	<li>Could a weight loss program help me?</li>
	<li>What type of weight loss program would you recommend for me?</li>
</ul>

<p>You can also add your own questions after learning how to <a href="/myhealthfinder/health-conditions/diabetes/watch-your-weight">aim for a healthy weight</a>.</p>


Losing Weight: Questions for the Doctor

<p><span>Physical activity is especially important as you get older. Staying active can help:</span></p><ul><li><span>Lower your risk of heart disease, stroke, type 2 diabetes, and some types of cancer</span></li><li><span>Improve your strength and balance so you can prevent injuries and stay independent</span></li><li>Lower your pain</li><li><span>Improve your mood</span></li><li><span>Improve symptoms of anxiety or depression</span></li><li><span>Improve your ability to think, learn, and make decisions</span></li></ul><h2><span>Aim for 150 minutes a week of moderate-intensity aerobic activity.</span></h2><ul><li>If you weren't physically active before, or you haven’t been active in a while, start slowly. Even 5 minutes of physical activity has health benefits, and you can build up to more over time!</li><li>Choose activities that get your heart beating faster — like walking fast, dancing, swimming, or raking leaves.</li><li>Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss.</li></ul><h2><span>Do muscle-strengthening activities at least 2 days a week.</span></h2><ul><li><span>Try using exercise bands or lifting hand weights. You can also use books or cans of food as weights or try bodyweight activities like squats or lunges.</span></li><li><span>Don't hold your breath — holding your breath can cause unsafe changes in your blood pressure.</span></li></ul><h2>Do balance&nbsp;exercises.</h2><ul><li><span>Practice standing on 1 foot — you can hold on to a chair if you’re feeling unsteady</span></li><li><span>Walk backwards or sideways</span></li><li><span>Try tai chi, a mind-body exercise that improves balance</span></li><li><span>Sign up for a yoga class or try out a yoga video at home</span></li></ul><h2><span>Get a mix of activity types at the same time.</span></h2><p><span>When you do something that counts as more than 1 type of physical activity (like aerobic and muscle-strengthening), you get even more health benefits. For example:</span></p><ul><li>Try ballroom or salsa dancing</li><li><span>Rake leaves in the yard</span></li><li><span>Take a water aerobics class</span></li></ul><p><span>Try finding a gym or recreation center near you that's comfortable and accessible. Many offer classes that can help you get a mix of activity types.</span></p><h2><span>Talk with your doctor if you have questions.</span></h2><p><span>You might have questions about getting active, especially if you have a health problem like heart disease, diabetes, or obesity. Your doctor can help. Try asking questions like:&nbsp;</span></p><ul><li><span>How can being active help me as I age?</span></li><li><span>What activities would you recommend for me?</span></li><li><span>Can you refer me to a trained physical activity specialist — like a physical therapist or personal trainer? (A trained physical activity specialist can help you plan a routine that fits your needs and helps you feel your best — physically and mentally.)</span></li></ul><p><span>If you’re taking any medicine, be sure to ask if it can affect how your body responds to physical activity. &nbsp;</span></p>

Stay Active as You Get Older: Quick Tips

<p><span>Physical activity is important for everyone, including people who are pregnant. Staying active during pregnancy can help you feel better right away — and it can even make your labor shorter and recovery faster.</span></p><p><span>Getting active during pregnancy may also make it less likely you’ll have complications like:</span></p><ul><li><span>Gestational diabetes (a type of diabetes that happens during pregnancy)</span></li><li><span>Preeclampsia (a condition that causes high blood pressure and other problems)</span></li><li><span>Postpartum depression</span></li></ul><p><span>If you were already physically active before your pregnancy, it’s healthy to keep it up. Even if you were doing more vigorous activities — like running — &nbsp;it’s safe to keep doing them while you’re pregnant.&nbsp;</span></p><p><span>And if you weren’t active before your pregnancy, it’s not too late to start!</span></p><h2>Listen to your body.</h2><p>Remember that lots of things count as physical activity — so listen to your body, and find what works for you at each stage of your pregnancy. And keep in mind that physical activity may feel different when you’re pregnant. If an activity doesn’t feel right, try something else instead.</p><h2>Aim for 150 minutes a week of moderate-intensity aerobic activity.</h2><ul><li>If you weren’t physically active before, start slowly — even 5 minutes of physical activity has real health benefits, and you can build up to more over time</li><li>Choose activities that make your heart beat faster — like walking fast, dancing, swimming, or raking leaves</li></ul><h2>Do muscle-strengthening activities at least 2 days a week.</h2><ul><li>If you’re used to lifting weights or doing other muscle-strengthening activities, it’s safe and healthy to continue while you’re pregnant.</li><li>Remember that lifting weights isn’t the only way to strengthen your muscles — for example, you can use resistance bands or do body-weight activities, like squats and lunges.</li><li>Listen to your body. If an activity doesn’t feel right, try something else!</li></ul><h2>Avoid high-risk activities.</h2><ul><li>Avoid doing any activities while lying flat on your back after the first trimester (12 weeks) because it can cause problems with blood flow — try propping yourself up with a pillow instead</li><li>Stay away from activities that increase your risk of falling, like downhill skiing or horseback riding</li><li>Avoid playing sports where you could get hit in the belly, like basketball or soccer</li></ul><h2>Talk with your doctor or midwife if you have questions.&nbsp;</h2><p>Prenatal checkups are a great time to talk about physical activity. Ask your doctor or midwife questions like:</p><ul><li>How can being active help me have a healthier pregnancy?</li><li>What activities would you recommend for me?</li><li>Are there any activities I need to avoid?</li></ul><p>&nbsp;</p>

Stay Active During Pregnancy: Quick Tips

<p><span>Regular physical activity is good for everyone's health, including people with disabilities. Getting active can help&nbsp;you:</span></p><ul><li><span>Strengthen your heart</span></li><li><span>Build strong muscles</span></li><li><span>Lower stress</span></li><li><span>Boost your mood</span></li><li><span>Improve symptoms of anxiety or depression</span></li></ul><h2><span>Include moderate-intensity aerobic activity in your weekly routine.</span></h2><ul><li><span>Choose activities that make your heart beat faster — like walking fast, doing chair boxing, swimming, or raking leaves.</span></li><li><span>If you can, aim for 150 minutes a week of moderate-intensity aerobic activity.</span></li><li><span>Start slowly and do what you can — even 5 minutes of physical activity has real health benefits, and you can build up to more over time.</span></li></ul><h2><span>Do muscle-strengthening activities at least 2 days a week.</span></h2><ul><li><span>These include activities like push-ups or lifting weights. Pick activities that work for you.</span></li><li><span>You may need someone to help you do certain muscle-strengthening activities — talk with your doctor or a trained physical activity specialist if you think you need help.</span></li><li><span>If you can, try working on the muscles you use less often.</span></li></ul><h2>Find support and stick with it.</h2><ul><li><span>Try different activities until you find something you enjoy — that way, you’ll be more likely to stick with it!&nbsp;</span></li><li><span>For some people, getting active with friends helps them stay motivated, while others prefer to get active alone. It’s all about what works best for you. &nbsp;</span></li><li><span>If having a routine is helpful for you, try planning activities ahead of time. For example, you could take a weekly fitness class or go to the park at the same time every day.&nbsp;</span></li><li><span>Consider reaching out to a trained physical activity specialist, like a physical therapist or certified exercise professional. They can help you plan a routine that fits your needs and helps you feel your best — physically and mentally.</span></li><li><span>If you don’t meet your physical activity goal, don’t give up — you can try again tomorrow.</span></li><li><span>Be active according to your abilities — keep in mind, any amount of physical activity is better than none!</span></li></ul><h2><span>Talk with your doctor if you have questions.</span></h2><p><span>Consider talking with your doctor about the types and amounts of physical activity that are right for you. You can ask questions like:</span></p><ul><li><span>What activities would you recommend for me?</span></li><li><span>Can you refer me to a trained physical activity specialist — like a physical therapist or personal trainer?&nbsp;</span></li><li><span>Can you recommend a gym or recreation center near me that has experience working with people with similar disabilities?</span></li></ul><p><span>If you’re taking any medicine, be sure to ask if it can affect how your body responds to physical activity.</span></p>

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