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Action Steps for Staying Healthy
Much is
known about how we can stay safe and healthy. As children, our family
taught us to brush our teeth, wash our hands, eat our vegetables, look
both ways before crossing the street, and wear our seatbelts. All of
these, and more, were steps to keep us healthy. It still works the same
way today.
Doing
simple things everyday, throughout our day, helps to keep us safe and
healthy. Learn more about what you can do on a daily, weekly, monthly
and yearly basis to help you be the best that you can be.
ACTION
STEPS ON THIS PAGE:
Daily
Weekly
Monthly
Yearly |
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Daily Steps |
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Eat
Healthy
Diets rich in fruits and vegetables may reduce the risk of
cancer and other chronic diseases. Fruits and vegetables provide
essential vitamins and minerals, fiber, and other substances that
are important for good health. Most fruits and vegetables are
naturally low in fat and calories, and they are filling. Add variety
to your choices of fruits and vegetables, depending on what’s in
season and available. Drink lots of water and go easy on the salt,
sugar, alcohol, and saturated fat. Choose snacks that are nutritious
and filling.
5 A Day
http://www.cdc.gov/nccdphp/dnpa/5ADay/
5 A Day Tips
http://www.cdc.gov/nccdphp/dnpa/5ADay/tips/
Fruits and
Vegetables of the Month
http://www.cdc.gov/nccdphp/dnpa/5ADay/month/
How
Big Is A Serving?
http://www.cdc.gov/nccdphp/dnpa/5ADay/faq/size_1.htm
Maintain a Healthy Weight
To lose or maintain weight, you should eat a balanced diet, eat less
saturated fat, make healthy food choices, go easy on extra portions
or serving sizes, and exercise.
Portion Distortion: Do
You Know How Food Portions Have Changed in 20 Years?
http://hin.nhlbi.nih.gov/portion/ (Non-CDC site)
Tips for Weight Loss and Management
http://www.cdc.gov/nccdphp/dnpa/tips/tipping_scales.htm
Get Moving
Regular physical activity substantially reduces the risk of dying of
coronary heart disease, the nation's leading cause of death, and it
decreases the risk for stroke, colon cancer, diabetes, and high
blood pressure. It also helps control weight; contributes to healthy
bones, muscles, and joints; reduces falls among older adults; helps
to relieve the pain of arthritis; reduces symptoms of anxiety and
depression; and is associated with fewer hospitalizations, physician
visits, and medications. Moreover, physical activity need not be
strenuous to be beneficial; people of all ages benefit from
participating in regular, moderate-intensity physical activity, such
as 30 minutes of brisk walking five or more times a week.
Bone Health
for Girls
http://www.cdc.gov/nccdphp/dnpa/bonehealth/
Components of Physical Fitness
http://www.cdc.gov/nccdphp/dnpa/physical/components/
Growing Stronger: Strength Training for Older Adults
http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/
Physical
Activity
http://www.cdc.gov/nccdphp/dnpa/physical/
Recommendations for Physical Activity
http://www.cdc.gov/nccdphp/dnpa/physical/recommendations/
Be Smoke-Free
Quitting smoking is one of the most important things you will ever
do. You will live longer and live better. Quitting will lower your
chance of having a heart attack, stroke, or cancer. If you are
pregnant, quitting smoking will improve your chances of having a
healthy baby. The people you live with, especially your children,
will be healthier. You will also have extra money to spend on things
other than cigarettes.
Seven Deadly
Myths
http://www.cdc.gov/tobacco/christy/myths.htm
You Can Quit
Smoking Guide
http://www.cdc.gov/tobacco/quit/canquit.htm
You(th) and Tobacco
http://www.cdc.gov/tobacco/educational_materials/yuthfax1.htm
Manage Stress
Job stress has become a common and costly problem in the American
workplace, leaving few workers untouched. Short-lived or infrequent
times of stress pose little risk. But when stressful situations go
unresolved, the body is kept in a constant state of being "on,"
which increases the rate of wear and tear to body systems.
Ultimately, fatigue or damage results, and the body’s ability to
repair and defend itself can become seriously compromised.
As a
result, the risk of injury or disease escalates. Evidence is rapidly
accumulating to suggest that stress plays an important role in
several types of chronic health problems- especially cardiovascular
disease, musculoskeletal disorders, and psychological disorders.
Stress…At Work
Booklet
http://www.cdc.gov/niosh/stresswk.html
Stress…At Work
Topics
http://www.cdc.gov/niosh/topics/stress/
Know Yourself and Your Risks
Do you neglect to wear seat belts every time you drive or are a
passenger in a vehicle? Do you work at a job that exposes you to
hazardous substances or agents? Are you a sun worshiper? Do you have
a family history of diabetes, heart disease, or cancer? These are
the types of things that may place you at risk for injury, disease,
or disability. Your genes (family history), environment (at work,
home, and play), and your daily lifestyle choices and behaviors help
to define your health and your risks. Be aware of what they are and
take steps to reduce your risk.
Genetics
and Genomics
http://www.cdc.gov/node.do/id/0900f3ec8000e2b5
Be Safe – Protect Yourself
Take steps to protect yourself from injury, one of the leading
causes of death regardless of age. Also, protect your health by
washing your hands, wearing sun screen, wearing a helmet (i.e. while
riding a bicycle/motorcycle or skating), having a plan for possible
emergencies, and following safety tips at work.
Emergency Preparedness and Response
http://www.bt.cdc.gov/
Extreme Weather
Conditions
http://www.cdc.gov/nceh/hsb/extreme.htm
Health
Promotion
http://www.cdc.gov/node.do/id/0900f3ec80059b1a
Injury
http://www.cdc.gov/ncipc/
Workplace
Safety and Health
http://www.cdc.gov/node.do/id/0900f3ec8000ec09
Plan Ahead for Pregnancy
Are you thinking about getting pregnant? Make sure you take
folic acid daily before, during, and after pregnancy to decrease the
risk for certain birth defects.
Folic Acid
http://www.cdc.gov/node.do/id/0900f3ec80010af9
Having a Healthy
Pregnancy: ABCs…Pregnancy Tips (A-Z)
http://www.cdc.gov/ncbddd/bd/abc.htm
Be
Good To Yourself
It’s not all about work. Take time for yourself. Get enough rest and
sleep. Spend time doing something you like.
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Weekly Steps |
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Check
your Progress
If you are starting a new exercise routine, start slowly to prevent
injury. Check with your health care provider before you start a
strenuous or difficult routine, or if you have any concerns about
your health. Praise yourself for getting on track and living
healthy.
Keep
Trying
If you’ve slipped, no problem. Start again. You know something now
that you may not have known before about what works or doesn’t work
for you. Discover new opportunities to take advantage of and learn
more about yourself.
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Monthly
Steps |
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Do a
Breast Self-Exam
This is one screening method you can do for early detection of
breast cancer every month. Talk with your health care provider about
this and other screening methods, including clinical breast exam and
mammography (see Yearly Steps on this page).
Breast Self-Exam
http://www.4woman.gov/faq/bsefaq.htm (Non-CDC site)
National Breast and
Cervical Cancer Early Detection Program
http://www.cdc.gov/cancer/nbccedp/
Prepare for Emergencies
Test all of your smoke detectors every month to ensure that they
work properly. Make an emergency plan and practice evacuation drills
every few months.
Fire Deaths
and Injuries
http://www.cdc.gov/ncipc/factsheets/fire.htm
Getting Ready for an Earthquake
http://www.cdc.gov/nceh/emergency/earthquakes/gettingready.htm
Preparing for the Hurricane
http://www.cdc.gov/nceh/emergency/hurricanes/preparing.htm
Tornadoes: Advance Planning At Home
http://www.cdc.gov/nceh/emergency/tornado/planning.htm
Plan Ahead
Planning ahead includes making sure that you have scheduled
appropriate medical or other appointments, have healthy food in your
home, and have an adequate supply of any medications you or your
family may be taking. Make a plan now for who will care for you or
your family in case of illness.
Is extreme heat or cold a factor this month? Make sure you dress
appropriately and that your home, car, and other environments are
safe and in proper working order.
If you're planning a trip outside the United States, make sure
you're aware of any vaccination requirements or health issues for
areas you are visiting. Visit a health care provider 4-6 weeks
before your departure date to allow time for vaccinations to take
effect.
Extreme Cold
http://www.cdc.gov/nceh/hsb/extremecold/
Extreme Heat
http://www.cd.gov/nceh/hsb/extremeheat/
Travelers’ Health
http://www.cdc.gov/travel/
Use
Medicines Wisely
http://www.fda.gov/womens/taketimetocare/meds_Eng.html (Non-CDC
site)
Reflect
Review what you did throughout the month to improve your mental and
physical health. Plan how you will improve the next month. |
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Yearly Steps |
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Get
Routine Exams and Screenings
Some exams and screenings by your health care provider should be
done yearly. Others should be done more often, and a few less often,
depending on your age, your medical and family history, and
individual choices that may put you at increased or decreased risk
for disease. Exams and screenings include a mammogram every 1-2
years (over 40 years of age); a Pap test every 1-3 years; and checks
for blood pressure, sexually transmitted diseases, vision, dental,
diabetes, depression, and more.
Breast, Cervical, Colorectal,
and Skin Cancer Prevention
http://www.cdc.gov/cancer/
Tools to Help You Build a
Healthier Life: Important Tests for Good Health
http://www.4woman.gov/tools/ (Non-CDC site)
Women: Stay
Healthy At Any Age: Checklist For Your Next Checkup
http://www.ahrq.gov/ppip/healthywom.htm (Non-CDC site)
Get Appropriate Vaccinations
You don’t need vaccinations often, but you do want to know what you
need and when you need it. Whether you’re at work, school, or
leisure, vaccinations help to keep you healthy. Remember, they
aren’t just for kids- adults need them, too. Also, make sure your
pets have received their vaccinations. Their health can impact your
health, too.
Adult
Immunization Schedule
http://www.cdc.gov/nip/recs/adult-schedule.htm
Keep Pets Healthy
http://www.cdc.gov/ncidod/op/pets.htm
National Immunization Program
http://www.cdc.gov/nip/
Have a Healthy Birthday
Celebrate your birthday with health in mind. If you drink alcohol,
watch what and how much drink. Don’t drink and drive.
Impaired
Driving
http://www.cdc.gov/ncipc/factsheets/drving.htm
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This
page last reviewed May 3, 2004
URL: http://www.cdc.gov/od/spotlight/nwhw/works/action.htm
United States Department of Health and Human
Services
Centers for Disease Control and Prevention
Office of the Director
Office of Women's Health |
