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“Lose It To Win It”Weekly Success Tip

Week 3

S05

How Do I Get Started WithIncreasing My Physical Activity?

Becoming physically active does not mean you have to join a gym. The best thing about physical

activity is that even a little can make you feel a whole lot better. In no time at all, you will have more energy, sleep better, and feel fit.

Safety First

Ask your MOVE! team whether you need to see your primary care provider before beginning a program of physical activity.

General tips on increasing physical activity:

• Start slowly. Choose the type and amount of activity that is right for you.

• Increase your everyday activity. Take the stairs. Park farther away and walk. Clean your house. Get up to change the TV channel. Walk to get your mail.

• Walk to increase your physical activity. It’s free and you can do it almost anywhere. Use a pedometer to count the number of steps you take everyday.

• Choose any activity that gets you moving. You don’t have to belong to a gym.

• Add 10-minute sessions of physical activity into your day. You don’t have to do it all at one time. Adding up chunks of 10 minutes counts.

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Ask your YMCA fitness coach whether you need to see your primary care provider before beginning a program of physical activity.

• Be physically active for at least 30 minutes most days of the week to improve your health. To lose weight, build up to 60 minutes most days. Try not to overdo it at first.

• Wear comfortable shoes and clothes that are right for the activity and weather.

• Listen to your body. You are the best judge of how hard and how long you should exercise.

• Recruit a buddy or someone who likes the same activity. You can motivate each other.

• Warm-up before you exercise, cool-down after, and stretch at the end of your session to prevent injury and reduce muscle soreness.

• Drink plenty of water before, during, and after activity.

Stop exercising immediately if you experience any of the following:

• Severe pain, tightness, pressure, or discomfort in your chest • Severe shortness of breath • Severe nausea or vomiting • Sudden weakness or changes in sensation in your arm and/or leg on one side of your body • Difficulty swallowing, talking, or seeing • Severe headache or dizziness

CALL 911 immediately if the symptoms do not disappear within a few minutes.

If you have less severe, new, or worsening symptoms when beginning or increasing physical activity, contact your primary care provider.

How Do I Get Started With Increasing My Physical Activity?

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healthy eating for an active lifestyle

10 tips for combining good nutrition and physical activityFor youth and adults engaging in physical activity and sports, healthy eating is essential for optimizing performance. Combining good nutrition with physical activity can lead to a healthier lifestyle.

Go to www.ChooseMyPlate.gov andwww.Fitness.gov for more information.

10 tips

Nutrition Education Series

FruitsGrains

VegetablesProtein

Dairy

DG TipSheet No. 25

March 2013Center for Nutrition Policy and Promotion

USDA is an equal opportunity provider and employer.

don’t forget dairy Foods like fat-free and low-fat milk, cheese, yogurt, and fortifiedsoybeverages(soymilk)helptobuildand maintain strong bones needed for everyday activities.

balance your meals Use MyPlate as a reminder to include all food groups each day. Learn more at www.ChooseMyPlate.gov.

drink water Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water on hand.

know how much to eat Get personalized nutrition information based on your age, gender, height, weight, current physical activity level, and other factors. Use SuperTracker to determine your calorie needs, plan a diet that’s right for you, and track progress toward your goals. Lean more at www.SuperTracker.usda.gov.

reach your goals Earn Presidential recognition for reaching your healthy eating and physical activity goals. Log on to www.presidentschallenge.org to sign up for the Presidential ActiveLifestyleAward(PALA+).

maximize with nutrient-packed foods Give your body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains, lean protein, fruits and vegetables, and low-fat or fat-free dairy. Eat less food high in solid fats, addedsugars,andsodium(salt).

energize with grains Your body’s quickest energy source comes from foods such as bread, pasta, oatmeal, cereals, and tortillas. Be sure to make at least half of your grain food choices whole-grain foods like whole-wheat bread or pasta and brown rice.

power up with protein Protein is essential for building and repairing muscle. Choose lean or low-fat cuts of beef or pork, and skinless chicken or turkey. Get your protein from seafood twice a week. Quality protein sources come from plant-based foods, too.

mix it up with plant protein foods Varietyisgreat!Choosebeansandpeas(kidney, pinto, black, or white beans; split peas; chickpeas; hummus),soyproducts(tofu,tempeh,veggieburgers),andunsalted nuts and seeds.

vary your fruits and vegetables Get the nutrients your body needs by eating a variety of colors, in various ways. Try blue, red, or black berries; red and yellow peppers; and darkgreens like spinach and kale. Choose fresh, frozen, low-sodium canned, dried, or 100 percent juice options.

Team Lean2019

DG TipSheet No. 18

December 2011Revised October 2016

Center for Nutrition Policy and PromotionUSDA is an equal opportunity provider, employer, and lender.

United States Department of Agriculture

Go to ChooseMyPlate.gov for more information.

Enjoy your food, but eat lessYou can enjoy your meals while making small shifts to the amounts and types of food on your plate. Healthy meals start with a variety and balance of foods from each food group. Aim to consume less sodium, saturated fat, and added sugars.

10 tips

Nutrition Education Series

MyPlate

MyWinsBased on the

Dietary Guidelines

for Americans

1 Get to know the foods you eat Keep track of the food and beverages you consume by using SuperTracker. This tool gives you tips on how to

make healthier food choices.

2 Take your time Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use

hunger and fullness cues to recognize when to eat and when you’ve had enough.

3 Use a smaller plate Use a smaller plate at meals to help with portion control.Thatwayyoucanfinishyourentireplateand

feelsatisfiedwithoutovereating.

4 If you eat out, choose healthier options

Many restaurants have nutrition information posted online or on menus. Choose entrees that are baked

or broiled instead of fried. Ask for dressings or sauces on the side.

5 Satisfy your sweet tooth in a healthy way Indulge in a naturally sweet dessert dish—fruit! Mix berries with fat-free yogurt or enjoy

fruit on its own, such as melon or pineapple.

6 Choose to eat some foods more or less often Eat more vegetables, fruits, whole grains, and low-fat

dairy products. Cut back on foods such as pizza, ice cream, cookies, and cake.

7 Create your own meal plan Plan out your meals in advance. Use Sample Meal Plans on SuperTracker for ideas to plan healthy meals.

8 Sip smarter Drink water or other calorie-free beverages, such as unsweetened tea or club soda,

or other low-calorie beverages when you are thirsty. Sugar-sweetened beverages contain added sugar and are high in calories.

9 Compare foods Check out the Food-A-Pedia to look up and compare nutrition information for more than 8,000 foods.

10 Make sweets a once-in-a-while treat Treat yourself on special occasions. When you

eat foods like pie, cake, brownies, cookies, and candy, choose the smallest size or consider sharing it.

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