How to Stay Physically Healthy

The benefits of being physically healthy abound. Not only will you improve your chances of living longer, you reduce the risk of contracting diabetes, cardiovascular disease, some forms of cancer --- and you will feel great. Being physically healthy means you'll run up those stairs, not slog up them, and gives you a greater quality of life. Choosing the correct food and drinks to put in to your body and how much physical activity you do will ensure you stay physically healthy.

Instructions

• 1

  Eat the right food, in the right quantity. The food you eat today will affect how you feel tomorrow, so be judicious in your choices.

  The 2005 Dietary Guidelines for Americans recommends choosing from each food group in your daily diet. Eat a variety of fruit rather than fruit juice. The average American will need 2,000 calories on a daily basis, and the average American needs two cups of fruit per day. Focus on dark leafy vegetables, orange vegetables such as carrots, pumpkins or squash, and beans and peas.

  Consume three cups of low-fat or fat-free milk or the same in low-fat yogurt or low-fat cheese. Ensure at least half of your grain intake is whole grain, and eat at least three ounces of whole-grain products a day. Make your protein lean, and bake it, grill it or broil it. Include more fish, beans, seeds, nuts and peas.

• 2

  Engage in physical activity for at least 30 minutes on most days. If you're not fit, you can build it up slowly. The Centers for Disease Control and Prevention state that "moderate-intensity aerobic activity, like brisk walking, is generally safe for most people."

  Start by parking a little bit farther from the supermarket or by walking up and down the stairs a couple of times. You can do three blocks of 10-minute exercises rather than 30 minutes at the same time because it will be equally beneficial.

  Washing the floor, actively playing with children or gardening are all moderately intense activities you can build into your day. Choose activities that fit you and your lifestyle. If you are already doing 30 minutes a day, build it up to increase the benefits.

• 3

  Imbibe alcohol in moderation, and be aware of everything you drink. According to the 2005 Dietary Guidelines for Americans, moderation means one drink --- a 5-oz. glass of wine or 12-oz. glass of beer --- per day for women, and two drinks for men. Alcohol has high caloric content but is low on nutritional value.

  When you're thirsty, chose water or sparkling water, and turn your back on sugary drinks. The average sugary drink contains 12 teaspoons of sugar. MayoClinic.com recommends drinking eight 8-oz. glasses of water a day and states that if your urine is colorless or pale yellow, you're drinking the right amount of water.