Steps to a Healthier You: Inside the Food Pyramid - Tips to Increase Physical Activity

Make physical activity a regular part of the day
Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy-such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. What's important is to be active most days of the week and make it part of daily routine. For example, to reach a 30-minute goal for the day, walk the dog for 10 minutes before and after work, and add a 10 minute walk at lunchtime. Or, swim 3 times a week and take a yoga class on the other days. Make sure to do at least 10 minutes of the activity at a time, shorter bursts of activity will not have the same health benefits. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.

More Ways to Increase Physical Activity

At home:

• Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
• Push the baby in a stroller.
• Get the whole family involved-enjoy an afternoon bike ride with your kids.
• Walk up and down the soccer or softball field sidelines while watching the kids play.
• Walk the dog-don't just watch the dog walk.
• Clean the house or wash the car.
• Walk, skate, or cycle more, and drive less.
• Do stretches, exercises, or pedal a stationary bike while watching television.
• Mow the lawn with a push mower.
• Plant and care for a vegetable or flower garden.
• Play with the kids-tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.

At work:

• Get off the bus or subway one stop early and walk or skate the rest of the way.
• Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
• Take part in an exercise program at work or a nearby gym.
• Join the office softball or bowling team.

At play:

• Walk, jog, skate, or cycle.
• Swim or do water aerobics.
• Take a class in martial arts, dance, or yoga.
• Golf (pull cart or carry clubs).
• Canoe, row, or kayak.
• Play racket ball, tennis, or squash.
• Ski cross-country or downhill.
• Play basketball, softball, or soccer.
• Hand cycle or play wheelchair sports.
• Take a nature walk.
• Most important - have fun while being active!

Dietary Guidelines
The Dietary Guidelines for Americans, 2005, gives science-based advice on food and physical activity choices for health. The Dietary Guidelines describe a healthy diet as one that " Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; " Includes lean meats, poultry, fish, beans, eggs, and nuts; and " Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. The recommendations in the Dietary Guidelines and in MyPyramid are for the general public over 2 years of age. MyPyramid is not a therapeutic diet for any specific health condition. Individuals with a chronic health condition should consult with a health care provider to determine what dietary pattern is appropriate for them.

United States Department of Agriculture (USDA) - www.mypyramid.gov