Get Active

22 Get Active Diabetes, Heart Health, Obesity, Physical Activity, Physical Activity Nutrition and Physical Activity , Women 4/26/2013 10:14:12 AM http://www.healthfinder.gov/HealthTopics/glmedia/icons/getactive.jpg woman running http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/get-active Stay Active As You Get Older: Quick tips http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/obesity/stay-active-as-you-get-older-quick-tips tool Watch Your Weight http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/watch-your-weight topic Stay Active During Pregnancy: Quick tips http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/obesity/stay-active-during-pregnancy-quick-tips tool Help a Loved One Get More Active: Quick tips http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/help-a-loved-one-get-more-active-quick-tips tool Stay Active with a Disability: Quick tips http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/obesity/stay-active-with-a-disability-quick-tips tool

The Basics Physical activity increases your chances of living a longer, healthier life. It can also help you look and feel your best. Regular physical activity is good for your health.Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try exercising more often.What kinds of activity should I do? To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.<ul ><li>Aerobic (“air-OH-bik”) activities make you breathe harder and cause your heart to beat faster. Walking fast is an example of aerobic activity.</li><li>Muscle-strengthening activities make your muscles stronger. Muscle-strengthening activities include lifting weights and using exercise bands.</li></ul>What are the benefits of physical activity? Physical activity increases your chances of living longer. Exercise can also help:<ul ><li>Control your blood pressure, blood sugar, and weight</li><li>Lower your “bad” cholesterol and raise your “good” cholesterol</li><li>Prevent heart disease, colorectal and breast cancer, and type 2 diabetes</li></ul>And that’s not all. Being more active can:<ul ><li>Be fun</li><li>Help you look your best</li><li>Improve your sleep</li><li>Make your bones, muscles, and joints stronger</li><li>Lower your chances of becoming depressed</li><li>Reduce falls and pain from arthritis</li><li>Help you feel better about yourself</li></ul>How much aerobic activity do I need each week? <ul ><li>If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activities include things like walking fast, dancing, and raking leaves.</li><li>If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activities include things like jogging, jumping rope, swimming laps, or riding a bike on hills.</li></ul>Do moderate or vigorous aerobic activity for at least 10 minutes at a time. You can also combine moderate and vigorous activities.How do I know if my activity level is moderate or vigorous? Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can’t say more than a few words without pausing for a breath.<a href="http://www.cdc.gov/physicalactivity/everyone/measuring/heartrate.html" >Find out how to determine your activity level by measuring your heart rate</a>.How much muscle-strengthening activity do I need each week? Do muscle-strengthening activities at least 2 days a week. Muscle-strengthening activities include push-ups, sit-ups, and lifting weights.Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it’s hard for you to do more without help. If you can, do several sets of each exercise.Is physical activity for everyone? Yes! People of all ages and body types benefit from physical activity. Even if you feel out-of-shape or haven’t been active in a long time, you can find activities that will work for you.Visit these Web sites to learn more about physical activity for:<ul ><li><a href="http://go4life.nia.nih.gov/get-started" > Older Adults</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html" > Children</a></li><li><a href="http://www.letsmove.gov/active-families" >Families</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/pregnancy.html" > Healthy Pregnant or Postpartum Women</a></li><li><a href="http://www.ncpad.org/content/10/Fun~and~Leisure" > People with Disabilities</a> </li></ul>If you have a health condition, be as active as you can be. Your doctor can help you choose the best activities for you. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=50">Use these tips to stay active with a disability</a>.What if I’m overweight? If you are overweight or obese, getting active can help you lower your risk of:<ul><li>Type 2 diabetes</li><li>High blood pressure</li><li>Heart disease</li><li>Stroke</li><li>Some types of cancer</li></ul><a href="http://win.niddk.nih.gov/publications/active.htm" >Find out more about how you can be active at any size</a>.What if I have a health condition? If you have a health condition, talk to a doctor about what types of activity are best for you. Physical activity can help you manage your type 2 diabetes or high blood pressure. Visit these Web sites to learn more:<ul ><li><a href="http://www.diabetes.niddk.nih.gov/dm/pubs/physical_ez/index.htm" > What I Need to Know About Physical Activity and Diabetes </a></li><li><a href="http://www.nhlbi.nih.gov/hbp/prevent/p_active/p_active.htm" > Physical Activity: Your Guide to Lowering High Blood Pressure</a></li><li><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf" > Your Guide to Physical Activity and Your Heart [PDF - 1 MB]</a></li></ul>

Take Action! Take a brisk walk around the neighborhood after dinner this evening. First, think about your current physical activity level. How active are you now?<ul ><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_2">I’m just getting started</a>.</li><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_5">I’m doing a little, but I’m ready to get more active</a>.</li><li><a href="http://healthfinder.gov/HealthTopics//HealthTopics/Category/nutrition-and-physical-activity/physical-activity/get-active#take-action_6">I’m already physically active, and I want to keep it up</a>.</li></ul>The tips in this section are for adults. Check out these resources for getting your kids more active:<ul ><li><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=62">Help your child stay at a healthy weight</a>.</li><li><a href="http://www.letsmove.gov/active-families" >Create fun physical activities for your kids</a>.</li></ul>I’m just getting started. Start out slowly and add new physical activities little by little. After a few weeks or months, do them longer and more often. If you aren’t sure where to start, <a href="http://www.cdc.gov/physicalactivity/everyone/getactive/index.html" >check out these sample schedules for weekly physical activity</a>.<a href="https://www.presidentschallenge.org/celebrate/active-lifestyle.shtml" >For help getting motivated, sign up for the Presidential Active Lifestyle Award (PALA+) challenge</a>. Choose an activity that you enjoy. Team up with a friend or join a class. Ask your family and friends to be active with you. Play games like tennis or basketball, or take a class in dance or martial arts.Everyday activities can add up to an active lifestyle. You can:<ul ><li>Go for a brisk walk around the neighborhood</li><li>Ride a bicycle to work or just for fun</li><li>Play outdoor games with your children</li></ul><a href="http://win.niddk.nih.gov/publications/tips.htm" >Get more tips on getting active</a>.Have fun with your family. If you have children, be a role model for making healthy choices. <a href="http://www.letsmove.gov/lets-move-outside" >Encourage your whole family to get outside and get active</a> – go for a hike or organize a family soccer game.<a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=45">Use these tips to talk with a family member about getting more active</a>.Be realistic. Remember, it’s not all or nothing. Even 10 minutes of activity is better than nothing! <a href="http://win.niddk.nih.gov/publications/walking.htm" > Try walking for 10 minutes a day a few days a week</a>.Strengthen your muscles. Try some of these activities a few days a week:<ul ><li>Sit-ups</li><li>Heavy gardening (digging or shoveling)</li><li>Doing push-ups on the floor or against the wall</li><li>Lifting small weights (you can even use cans of food as weights)</li></ul>Find a time that works for you. Try fitting in 10 minutes of activity before work or in the evening after dinner.Track your progress. <a href="http://www.cdc.gov/physicalactivity/downloads/fitness_score_chart.pdf" >Use this score chart to measure your current fitness level [PDF - 80 KB]</a>. Fill out the chart again after you get moving, and see your score go up over time.<div ><img alt="Red Pedometer" height="124" src="http://healthfinder.gov/HealthTopics/glmedia/icons/red_pedometer.gif" width="141" />A pedometer counts the number of steps you take.</div>Use a pedometer. A pedometer clips onto your belt or waistband and counts the number of steps you take. Increase the number of steps you take each day until you are taking at least 10,000 steps a day.<a href="http://dnrc.nih.gov/move-health/pedometer-use.asp" >Check out these tips for using a pedometer</a>.Learn how to do strength training. Watch these videos for tips on how to do:<ul ><li><a href="http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleHome" >Strengthening activities at home</a></li><li><a href="http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleGym" > Muscle strengthening at the gym</a></li></ul><a href="http://www.mayoclinic.com/print/weight-training/SM00028/METHOD=print" >Check out the do’s and don’ts of strength training with weights</a>. I’m doing a little, but I’m ready to get more active. You may be feeling the benefits of getting active, such as sleeping better or getting toned. Here are 2 ways to add more activity to your life.<ul ><li>Be active longer each time. If you are walking 3 days a week for 30 minutes, try walking for an additional 10 minutes or more each day.</li><li>Be active more often. If you are riding your bike to work 3 days a week, try riding your bike to work 5 days a week.</li></ul>Get to know your schedule. Look at your schedule for the week. Find several 30-minute time periods you can use for physical activity. Write them on your calendar. <a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/get-active/activity-plan.htm" >Think about new ways to build more active time into your busy week</a>.<a href="http://www.health.gov/paguidelines/adultguide/keepingtrack.pdf" >Keep track of your activities with this activity log [PDF - 123 KB]</a>.I’m already physically active, and I want to keep it up. If you are already active for 2 hours and 30 minutes each week, you can get even more health benefits by stepping up your routine.Work your way up to 5 hours or more of activity each week. More activity can further lower your risk for:<ul><li>Heart disease</li><li>Diabetes</li><li>Breast cancer</li><li>Colorectal cancer</li></ul>Add more vigorous activities. In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Try jogging for 15 minutes instead of walking for 30 minutes.Mix it up. Mix vigorous activities with moderate ones. Try joining a fitness group or gym class. Don’t forget to do muscle-strengthening activities 2 days a week.Challenge yourself. <a href="http://www.presidentschallenge.org/challenge/champions/index.shtml" >Check out the Presidential Champions program</a> to get personalized activity logs, training tips, and more. See just how high you can raise your activity level!

Start Today: Small Steps <ul><li><a href="http://www.cdc.gov/physicalactivity/downloads/pa_examples.pdf">Pick an activity routine and write it on your calendar [PDF - 68 KB]</a>.</li><li><a href="http://www.consumer.ftc.gov/articles/0051-tips-buying-exercise-equipment">Get smart shopping tips for buying exercise equipment</a>.</li><li><a href="http://go4life.nia.nih.gov/sites/default/files/SpendingDime.pdf">Check out these ideas for free physical activities [PDF - 283 KB]</a>. </li></ul>

The Basics To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). To lose weight, you need to use more calories than you eat. A healthy diet and physical activity can help you control your weight.Calories are a measure of the energy in the foods you eat. You burn calories when you are physically active.How do I know if I’m eating the right number of calories? <a href="http://www.choosemyplate.gov/myplate/index.aspx" >Use this tool to find out how many calories your body needs each day</a>. This is the number of calories you need to maintain your current weight. If you are overweight or obese, burn more calories than you eat to lose weight.How do I know if I’m at a healthy weight? Finding out your body mass index (BMI) is the best way to learn if you are at a healthy weight. <a href="http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html" >Use this Body Mass Index (BMI) calculator to find out your BMI and what it means for you</a>.If you are already at a healthy weight, continue to get regular physical activity and choose healthy foods.What can losing weight do for me? If you are overweight or obese, losing weight can lower your risk for serious health conditions like:<ul><li>Type 2 diabetes</li><li>Heart disease</li><li>High blood pressure</li><li>Early death</li></ul>Plus, eating healthy and being physically active can give you more energy throughout the day. Move more and eat healthy foods to help:<ul><li>Lower your blood pressure</li><li>Lower your blood sugar</li><li>Raise your “good” cholesterol</li><li>Lower your “bad” cholesterol</li></ul>You may start to see these benefits by losing just 5 to 10 percent of your body weight. For example, if you are 200 pounds, this could mean losing as little as 10 pounds.

Take Action! Keep a food and activity diary to help you learn more about your habits. Make a promise to eat well, move more, and get support from family and friends. If you need to lose weight, do it slowly over time.Remember that to lose weight, you need to eat fewer calories than you burn.Set realistic goals. Start out by setting small goals, like:<ul ><li>I want to lose 1 to 2 pounds a week.</li><li>I will add 10 minutes of physical activity to my daily routine.</li><li>I will avoid second helpings of meals this week.</li></ul>Keep a food and activity diary. Write down:<ul><li>When you eat</li><li>What you eat</li><li>How much you eat</li><li>Your physical activity</li></ul><a href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/diaryint.htm" >Print a food and activity diary</a> or make your own. When you know your habits, it’s easier to make changes.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=22">Get active</a>. Move more to balance the calories you take in with the calories you use.<ul ><li>Aim for 2 hours and 30 minutes of activity a week.</li><li>Try to be active for 30 minutes 5 times a week.</li><li>If you don’t have time for 30 minutes of activity, get moving for shorter 10-minute periods throughout the day.</li></ul>Remember that some physical activity is better than none. Check out these resources for tips and ideas:<ul ><li><a href="http://win.niddk.nih.gov/publications/active.htm" >Get tips on how to be active at any size</a>.</li><li><a href="http://www.cancer.org/docroot/PED/content/PED_6_1x_Exercise_Counts.asp" >Find out how many calories your activity can burn</a>. </li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>. Make your calories count. Use this interactive tool to <a href="http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmintro.cfm" >practice using the nutrition facts label</a> to make smart food choices.Here are some easy ways you can eat healthy.<ul ><li>Choose fat-free or low-fat versions of your favorite foods.</li><li>Drink water or fat-free milk instead of soda or other sugary drinks.</li><li>Fill half your plate with vegetables and fruit.</li><li>When you eat out, ask for sauces or dressings “on the side” so you can control how much you use.</li><li><a href="http://hp2010.nhlbihin.net/menuplanner/menu.cgi" >Try this menu planner for healthy meal ideas</a>. </li></ul>Eat smaller portions. Eating healthy food is important. But you also need to pay attention to how much food you eat. <a href="http://hp2010.nhlbihin.net/portion/portion.cgi?action=question&number=1" >Take the Portion Distortion Quiz to test your knowledge</a>. Here are some tips for watching your portions:<ul ><li>Start the day with a healthy breakfast.</li><li>Eat small, healthy snacks during the day. This will keep you from overeating at mealtimes.</li><li>Put a small amount of food in a bowl instead of eating out of the package or container.</li><li>Serve food on plates and leave the main dish on the stove. You will be less tempted to go back for seconds.</li><li>If you are eating out, only eat half of your meal. Take the other half home.</li><li>Read the label to find out how many servings are in a package. There may be more than one!</li><li>Eat slowly – this will give you time to feel full.</li><li>Don’t eat in front of the TV. It’s harder to keep track of how much you are eating.</li></ul><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet18EnjoyYourFood.pdf" >Get tips to help you enjoy your food while eating less [PDF - 520 KB]</a>.Ask your doctor for help. You may also want to talk to a doctor or nurse about different ways to lose weight. Your doctor can explain your options, like joining a weight-loss program. <a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=43">Check out these questions to ask your doctor about losing weight</a>.What about cost? Screening and counseling for obesity are covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get these services at no cost to you.Check with your insurance provider to find out what’s included in your plan. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For information about other services covered by the Affordable Care Act, visit HealthCare.gov</a>.

Start Today: Small Steps <ul><li><a href="http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf">Get 10 tips for healthier eating [PDF - 926 KB]</a>.</li><li><a href="http://www2c.cdc.gov/podcasts//player.asp?f=11505">Listen to this podcast on how women can get to a healthy weight</a>.</li><li><a href="http://www.cancer.org/healthy/toolsandcalculators/quizzes/app/nutrition-activity-quiz">Take this nutrition and activity quiz</a>. </li></ul>

The Basics Always wear a bike helmet and ride in the same direction as cars. Riding bikes is a great way for you to get active. Riding a bike can help you:<ul ><li>Get in shape</li><li>Lose weight</li><li>Lower your risk of health conditions like heart disease</li><li>Save money on gas</li><li>Spend time together as a family</li></ul>Follow these safety tips every time you ride.<ul ><li>Ride a bike that’s the right size for you.</li><li>Check the brakes before you ride.</li><li>Always wear a bike helmet.</li><li>Wear bright colors and reflective tape.</li><li>Ride in the same direction as cars.</li></ul>A bike crash could send you to the emergency room. The good news is that many bike injuries can be prevented. If you have kids, teach them these safety tips right from the start.

Take Action! Make sure your bike has reflectors on the front, back, and tires. Make safe biking a habit.Ride a bike that’s the right size for you. Riders of any age should be able to put one leg on each side of the top bar (tube) of their bike with both feet flat on the ground. Otherwise, the bike isn’t safe to ride.Check the brakes. Make sure the brakes are working before you ride.If you are choosing a bike for a child, choose one that brakes when the rider pedals backwards. Young children’s hands aren’t big enough or strong enough to use hand brakes.Always wear a bike helmet! Get in the “helmet habit” – wear a helmet every time and everywhere you ride a bike. A bike helmet is the best way to prevent injury or death from a bike crash.Make sure your helmet is certified. Look for a sticker on the inside that says “CPSC.” This means it’s been tested for safety.Bike helmets only protect you if you wear them the right way. Every time you put your helmet on, make sure that:<ul ><li>The helmet is flat on the top of your head</li><li>The helmet is covering the top of your forehead</li><li>The strap is buckled snugly under your chin</li></ul><a href="http://www.nhtsa.gov/people/injury/pedbimot/bike/EasyStepsWeb/index.htm" >Find out more about the right way to fit a bike helmet</a>.Kids grow quickly – check regularly to make sure their helmets still fit.Replace your helmet if you crash. Even if your helmet doesn’t look cracked or damaged, it might not protect you in another crash.Make sure people can see you easily. Drivers can have a hard time seeing bike riders, even during the day. Follow these tips to help drivers see you: <ul > <li>Wear neon, fluorescent, or other bright colors.</li> <li>Put something on your clothes or bike that reflects light, like reflective tape. </li> </ul> Try to plan ahead so your bike rides are over before it gets dark. If you are going to ride at night, here are some safety tips: <ul > <li>Make sure your bike has reflectors on the front, back, and tires.</li> <li>Put battery powered lights on your bike. A red light is for the back, and a white light is for the front – just like with cars.</li> </ul>Follow the “rules of the road.”<ul ><li>Look both ways before entering the street.</li><li>Ride in the same direction as the cars.</li><li>Stop at all stop signs and intersections.</li><li>Use hand signals to show others what you plan to do next.<ul><li>For a left turn, look behind you, hold your left arm straight out to the side, and turn carefully.</li><li>For a right turn, hold your left arm out and up in an “L” shape.</li><li>To signal that you are stopping, hold your left arm out and down in an upside-down “L” shape.</li></ul></li></ul><div ><img alt="Left turn hand signal" height="85" src="http://www.healthfinder.gov/prevention/glmedia/icons/left_turn.gif" width="85" /> <img alt="Right turn hand signal" height="85" hspace="30" src="http://www.healthfinder.gov/prevention/glmedia/icons/right-turn.gif" width="85" /> <img alt="Stop hand signal" height="85" src="http://www.healthfinder.gov/prevention/glmedia/icons/stop.gif" width="85" /> Use your left hand to make these signals for left turn, right turn, and stop.</div>

Start Today: Small Steps <ul><li>Check your bike tires to make sure they have the right amount of tire pressure.</li><li><a href="http://www.nhtsa.gov/DOT/NHTSA/Traffic%20Injury%20Control/Articles/Associated%20Files/BikeSafetyforAdults.pdf" >Know the 7 Smart Routes to Bicycle Safety [PDF - 315 KB]</a>.</li><li>Don’t forget sunscreen! Put sunscreen on before you ride your bike.</li></ul>

The Basics Staying active and eating healthy foods can help you live longer and better. Getting older doesn’t have to mean losing your health. To stay healthy as you age:<ul ><li>Keep your body and mind active</li><li>Choose healthy foods</li><li>Get regular checkups</li><li>Take steps to prevent accidents</li></ul>Remember, it’s never too late to make healthy changes in your life.Stay active to live longer and better. Staying active can help you:<ul ><li>Reduce your risk for diabetes, heart disease, stroke, and cancer</li><li>Avoid falls and other injuries</li><li>Live on your own longer</li><li>Prevent depression</li></ul>Plus, staying active may help keep your mind sharp.<a href="http://go4life.nia.nih.gov/sites/default/files/RealLifeBenefits.pdf" >Check out how staying active can help you with everyday tasks [PDF - 864 KB]</a>.

Take Action! Find a friend or neighbor to go on walks with you a few times a week. These steps can help you live a longer, healthier life.<a href="http://www.healthfinder.gov/prevention/ViewTopic.aspx?topicID=22">Get active</a>. Staying active is one of the best things you can do for your health. Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking or raking leaves.<ul ><li>To get the most health benefits, do aerobic activity for at least 10 minutes at a time.</li><li>If it’s hard for you to be active for more than 10 minutes at once, do 10 minutes of activity a few times during the day.</li><li>Do strengthening and balance activities 2 days a week. <a href="http://go4life.nia.nih.gov/try-these-exercises" >Try these exercises for older adults</a>.</li><li>If you have a health condition, be as active as you can be. Your doctor can help you choose the best activities for you.</li><li><a href="http://go4life.nia.nih.gov/sites/default/files/StayingSafe.pdf" >Follow these safety tips during physical activity [PDF - 627 KB]</a>.</li><li>Keep your mind active. Read, do crossword puzzles, or learn new things.</li></ul><a href="http://healthfinder.gov/HealthTopics/ViewTool.aspx?toolId=4">Get more tips to help you stay active as you get older</a>.<a href="http://www.healthfinder.gov/prevention/ViewTopic.aspx?topicID=21">Eat healthy</a>. As you get older, you may not be able to eat all the foods you used to eat. But eating healthy meals is still important, no matter how old you are.Here are some tips:<ul ><li>Choose lots of vegetables and fruits in different colors.</li><li>Make sure most of your grains (like rice and pasta) are whole grains.</li><li>Drink low-fat or fat-free milk.</li><li>Choose lean meats, poultry, seafood, beans, eggs, and nuts.</li><li>Stay away from trans and saturated fats, cholesterol, sodium (salt), and added sugar.</li></ul><a href="http://nihseniorhealth.gov/eatingwellasyougetolder/faq/faqlist.html" >Check out the answers to these frequently asked questions about eating well as you get older</a>.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=24">If you smoke, quit</a>. When you quit smoking, your risk of heart disease will start to go down right away. Call 1-800-QUIT-NOW (1-800-784-8669) for free help with quitting. Get regular checkups. Your doctor or nurse can help you stay healthy as you get older.<ul ><li>If you think you might be depressed, tell your doctor. Depression can be treated and is nothing to be ashamed of. <a href="http://nihseniorhealth.gov/depression/faq/faqlist.html" >Check out these frequently asked questions about depression and older adults</a>.</li><li><a href="http://healthfinder.gov/HealthTopics//myHealthfinder/">Use the myhealthfinder tool to get a list of screening tests recommended for people your age and sex</a>. Print out the list and take it with you to your next doctor’s appointment.</li><li>Talk to your doctor or pharmacist if you have questions or problems with your medicines.</li></ul>Stay safe at home and in the car. Older adults are at greater risk for injuries from falls, home fires, and car crashes.<a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=17">Take steps to prevent falls</a>. Do these 4 things to prevent falls:<ol ><li>Exercise to improve your balance and leg strength.</li><li>Ask your doctor or pharmacist to review your medicines. Some medicines can make you dizzy or sleepy.</li><li>Get your vision checked at least every 1 to 2 years. Update your glasses or contact lenses when your vision changes.</li><li><a href="http://www.cdc.gov/HomeandRecreationalSafety/pubs/English/booklet_Eng_desktop-a.pdf" >Use this Home Falls Prevention Checklist [PDF - 7 MB]</a> to help you find and fix the dangers in your home.</li></ol>Put smoke alarms on every floor of your home. Use long-life smoke alarms if possible. These alarms use lithium batteries and last longer than regular smoke alarms. They also have a “hush button” so you can stop the alarm quickly if there’s a false alarm.If you use regular smoke alarms, replace the batteries every year. (Tip: Change smoke alarm batteries when you change your clock back from Daylight Savings Time in the fall.) Follow these other tips on smoke alarms:<ul ><li>Test your smoke alarms once a month by pushing the test button.</li><li>Put smoke alarms in each bedroom and on the ceiling outside bedroom doors. If people sleep in other rooms of the house, put smoke alarms inside and outside of these rooms, too.</li><li>Don’t forget to put a smoke alarm in the basement.</li><li>Replace your smoke alarm if it doesn’t work when tested or if it’s more than 10 years old.</li><li>Dust or vacuum smoke alarms when you change the batteries.</li></ul><a href="http://www.usfa.fema.gov/campaigns/50plus/smokealarms.shtm" >Get more tips on smoke alarms</a>.Watch for changes that may affect your driving. 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 accident.Take these steps to stay safe:<ul ><li>Get your vision and hearing checked.</li><li>Always wear your seat belt.</li><li>Drive on streets you know.</li></ul><a href="http://www.nia.nih.gov/health/publication/older-drivers" >Get tips on how to stay safe behind the wheel</a>.

Start Today: Small Steps <ul><li><a href="http://nihseniorhealth.gov/stories/stories.html" >Read stories of older adults who exercise regularly</a>.</li><li><a href="http://longtermcare.gov/">Make a plan for your long-term care</a>.</li><li><a href="http://go4life.nia.nih.gov/sites/default/files/BeActiveWithYourGrandchildren.pdf">Have fun being active with your grandchildren [PDF - 680 KB]</a>.</li></ul>