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To increase your activity:

• Set specific goals for your physical activity.
• Take the stairs instead of the elevator.
• Park your car at the far end of the street or parking lot.
• Set up your space so you can walk on a treadmill while watching TV or stand when using the computer.
• Try an online exercise class to stay active from home.
• Set an alarm to go off every hour as a reminder to move around for a minute or two.
• Have small weights in your office or around your home for doing arm exercises.
• Take a walk on your lunch breaks. Or have “walking meetings” with colleagues at work.

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To build muscle safely:

• Start slowly, especially if you haven’t been active for a long time.
• Pay attention to your body. Exhaustion, sore joints, or muscle pain mean you’re overdoing it.
• Use small amounts of weight to start. Focus on your form, and add more weight slowly, over time.
• Use smooth, steady movements to lift weights into position. Don’t jerk or thrust weights.
• Avoid “locking” your arm and leg joints in a straight position.
• Don’t hold your breath during strength exercises.
• Ask for help. Look for a group class at a local gym, recreation center, or senior center. Or find a trainer.

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To reach your weight loss goals:

• Calculate how many calories you need for your weight goals. Visit .

• Record your daily food intake and physical activity using an app on your phone or a journal. 

• Weigh yourself every day, or at least once a week.

• Set specific goals. Be realistic about your time and abilities.

• Choose healthy meals and physical activities you enjoy. You’re more likely to stick with ones you like.

• Plan physical activities with friends or family.

• Identify temptations. Plan ways to stay on track.

• Learn from your slips. Find out what triggered the slip and restart your eating and physical activity plan.

• Be patient. Changing lifestyle habits takes time.

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To combat age-related changes:

• Commit to a healthy diet. Focus on nutrient-dense foods such as fresh fruits, vegetables, whole grains, seafood, lean meats, eggs, legumes, nuts, and seeds.
• Drink plenty of liquids.
• Move more. Every minute counts. Take the stairs and add walking breaks to your day. Experts recommend getting at least 150 minutes of moderate activity a week.
• Get plenty of sleep.
• Limit alcohol use.
• Avoid tobacco products.
• Visit the doctor regularly.

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To eat a healthier diet:

• —vegetables, fruits, whole grains, beans, nuts, seeds, lean meat, seafood, eggs, milk, yogurt, and cheese.
• Limit foods that are low in vitamins and minerals.
•  Pick food with little or no added sugar. Use the Nutrition Facts label to choose packaged foods with less total sugar.
• Use olive, canola, or other vegetable oils instead of butter, meat fats, or shortening.
•  Increase your fiber intake gradually, so
  your body can get used to it.
•  Eat more complex carbs, like starches and fiber. These are found in whole-grain breads, cereals, starchy vegetables, and legumes.
• Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed. Choose fresh or frozen vegetables that have no added salt and foods that have less than 5% of the Daily Value of sodium per serving. Rinse canned foods.

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To build healthy habits:

• Plan. Identify unhealthy patterns and triggers. Set realistic goals.
• Change your surroundings. Find ways to make healthier choices easy choices. Remove temptations. Work for changes in your community, like safe places to walk.
• Ask for support. Find friends, family, co-workers, neighbors, or groups for support.
• Fill your time with healthy activities. Try exercise, a favorite hobby, or spending time with family and friends.
• Track your progress. Record how things are going to help you stay focused and catch slip-ups.
• Imagine the future. Think about future benefits to stay on track.
• Reward yourself. Give yourself a healthy reward when you’ve achieved a small goal or milestone, like a massage.
• Be patient. Improvement takes time, and setbacks happen. Focus on progress, not perfection.

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