These easy-to-use tips will help keep you and your family healthy and fit when you're on the go. They can also be used as part of a worksite wellness program, or by health educators.
Eating on the road — Make healthier food choices while traveling or eating away from home.
Better fast food options — Learn how to fit fast food into a healthy diet. Includes information on sodium.
Planning meals on the go — Think ahead with our list of take-along foods.
Power of portions — Restaurant portions and place settings can lead to overeating; work on new habits today!
Meeting menus and simple snacks — Healthy and inclusive menus for a group meeting and healthy snack ideas to take on the go.
Better beverages — You need at least 6-8 glasses of fluid each day, but not all beverages are created equal.
Dietary guidelines — Foods to eat more of, and foods to eat less of, to help reduce and prevent overweight and obesity.
Physical activity: how much do you need? — A handy reference for how much, and what kind of, physical activity to get every week.
Exercises you can do in the car — Simple exercises that can be done in the car, air or anywhere.
Strength training — How to achieve increased muscle fitness and bone strength safely and effectively.
Resistance bands — Use resistance bands to keep your muscles in shape.
Balance exercises — Good balance is essential for safely performing daily activities and avoiding injury.
Balance balls — Tips for selecting the right size ball and exercise suggestions to improve your core strengthening and balance.
Ergonomics and back health — Learn how to set up your workplace and your work day to support your comfort and safety.
Goal-setting — A step-by-step process for setting realistic goals.
Making healthy food decisions — Ideas for changing your environment to help change your habits.
Signs of stress — Techniques to manage stress and warning signs for when you might need more help.
Basic yoga — Practice yoga in your chair for relaxation of your mind and body. Also available in Spanish: Rutina básica del yoga
Nearly free and low-cost family fun — It doesn’t have to cost a lot to stay active and have fun together as a family. Also available in Spanish: Diversion familiar casi gratuita
Reviewed in 2023