Move More

• Sit less - for every hour that you sit, move for 3 minutes.
• Move for 30 minutes each day. It’s ok to break it into small amounts – 10 minutes, 3 times a day.
• Count your minutes – aim to get at least 150 minutes every week.
• Make it fun. Walk with a friend, co-worker or a dog.
• Take the stairs. You can use them in any kind of weather.

Eat Real

• Choose foods in their natural form. Eat less packaged food.
• Check labels and choose foods without sugar in the first 3 ingredients.
• Add fiber. Fill half your plate with vegetables and fruits at every meal.
• Cut down on portions. Serve food on smaller plates.
• Enjoy your food. Eat slowly. Pause before each bite. Stop before you’re full.

Drink Water

• Keep water handy. Carry a refillable bottle.
• Fill up. Drink a glass of water before meals. It will help you eat less.
• Add flavor. Put a fruit wedge in your water.
• Make it easy to remember. Keep a pitcher of water in the refrigerator.
• Limit sugary drinks. Reach for water instead.

Rest Up

• Try to get 7 - 9 hours of sleep every night.
• Go to bed and wake up at the same time every day. You’ll sleep better.
• Unplug. Turn off the TV and mobile devices at least one hour before you go to sleep.
• Follow the same bedtime routine every night.
• Find time to relax. Take 10 minutes a day of quiet time to refocus and energize.