Adults

1. Eat a Balanced Diet

• Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Limit processed foods, added sugars, and unhealthy fats (like trans fats and excessive saturated fats).
• Drink plenty of water and try to minimize sugary drinks.

2. Exercise Regularly

• Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week.
• Include strength training exercises at least two days a week to maintain muscle mass.
• Find activities you enjoy—whether it’s walking, cycling, swimming, or dancing—to stay motivated.

3. Get Enough Sleep

• Adults should aim for 7-9 hours of sleep per night.
• Maintain a consistent sleep schedule, even on weekends.
• Create a bedtime routine to signal to your body it’s time to wind down, such as reducing screen time and avoiding caffeine close to bedtime.

4. Manage Stress

• Practice stress-reduction techniques like deep breathing, meditation, or yoga.
• Regular physical activity also helps in reducing stress levels.
• Take time for hobbies and activities you enjoy to unwind.

5. Stay Socially Active

• Connect with family and friends regularly. Social interactions are important for mental and emotional health.
• Engage in group activities, whether it’s joining a class, volunteering, or being part of a community group.

6. Regular Health Screenings

• Stay up to date on health screenings, such as cholesterol, blood pressure, diabetes checks, and cancer screenings (e.g., mammograms, colonoscopies).
• Make annual visits to your healthcare provider for a general check-up.

7. Don’t Smoke

• If you smoke, seek help to quit. Smoking increases the risk of various diseases, including heart disease, lung cancer, and respiratory problems.
• Avoid exposure to secondhand smoke as well.

8. Limit Alcohol Intake

• If you drink, do so in moderation. The general guideline is up to one drink per day for women and up to two drinks per day for men.
• Be mindful of how alcohol affects your mood, sleep, and overall health.