Get active
Who is most likely to spend time sitting?
Teens and older adults
Engage in muscle strengthening (resistance) activities that involve all your major muscle groups ___ or more times a week.
Two
Maintaining a healthy weight can help lower the risk of what?
Heart disease, type 2 diabetes, and certain types of cancer
Which should you avoid: saturated or unsaturated fats?
Saturated fats
What's a good first step in changing a health habit?
Set a goal, ideally SMART
______ behavior means sitting or lying down while awake.
Sedentary
Aim for ___ minutes of moderate intensity activity a week, such as brisk walking.
150
How can you track your food and physical activity progress?
Keep a food and physical activity diary or use an app
What's important to get from carbohydrates?
Fiber
What's an example of making a healthier choice easy?
Not buying foods you want to avoid eating, working out with a friend, asking for support
About how many of our waking hours do we spend sitting or inactive for long stretches of time—at work, at school, in the car or watching TV or another type of screen?
More than half
What vitamins or minerals help protect your bones?
Calcium and vitamin D
What is the sugar your body makes from food and uses for energy?
Glucose
What are some examples of added sugars?
Corn syrup, high-fructose corn syrup, brown sugar, and honey
What's an example of making a healthier choice fun?
Watching a show while you run on a treadmill, rewarding yourself for making the choice, taking a break after you make a healthier choice
High levels of activity—equivalent to about 45 minutes a day of walking—were associated with a gain of how many years of life expectancy?
4 years or more
How should you properly lift something heavy?
Bend your knees and keep your back straight; get someone to help you if you can
What chemical helps your brain tell you to stop eating?
Leptin
The Dietary Guidelines for Americans suggest a daily limit on added sugar of no more than __% of calories.
10%
What are three ways you could track your progress when working towards a healthy goal?
Use an app, a planner, or a journal to record your progress
When you sit for long periods, your body adapts to the reduced physical demand and slows down _____.
Metabolism
How many bones and muscles does your body have?
About 200 bones and more than 600 muscles
What is metabolism?
The process of converting what you eat and drink into energy; also known as "burning calories"
The daily recommended limit of sodium is 2,300 milligrams (mg). How many teaspoons of salt would that be?
One
Focus on ____, not perfection
Progress