Aim for a healthy weight.

Choose a lifestyle that combines sensible eating with regular physical activity. To be at your best, you need to avoid gaining weight, and many of us need to lose weight. Being overweight or obese increases your risk for high blood pressure, high blood cholesterol, heart disease, stroke, diabetes, certain types of cancer, arthritis, and breathing problems. A healthy weight is key to a long, healthy life.

Be physically active each day.

Physical activity involves moving the body. A moderate physical activity is any activity that requires about as much energy as walking two miles in 30 minutes. Aim to accumulate at least 30 minutes (for adults) or 60 minutes (for children) of moderate physical activity most days of the week, preferably daily.

If you already get 30 minutes of physical activity daily, you can gain even more health benefits by increasing the amount of time that you are physically active or by taking part in more vigorous activities. No matter what activity you choose, you can do it all at once, or spread it out over two or three episodes throughout the day.