Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity every week. You can break this up into smaller amounts, like 15- or 30-minute sessions, to make it easier to achieve.
Some types of moderate exercise to try include:
Mix up your routines and keep your exercise plans exciting by trying different activities. Invite a friend to join you for accountability and encouragement.
Cardio alone isn’t enough for optimal health and fitness. You should combine it with some type of strength training on at least two days a week.
Strength training builds muscle, boosts metabolism, and helps you maintain stronger bones. It may also
A nourishing diet is the foundation of a healthy lifestyle. Good foods provide vitamins, minerals, and nutrients that are important for growth, well-being, and development.
A balanced diet with plenty of fruit and vegetables may also help reduce your risk of health conditions, such as heart disease, stroke, and certain cancers.
Packaged and processed foods are often full of added sugar, salt, and unhealthy fats. Limiting or avoiding these can benefit your overall diet. Instead, opt for the following:
- fresh fruits and vegetables
- whole grains
- fiber-rich foods, such as beans and leafy greens
- fresh fish
- lean cuts of meat and poultry
- healthy fats such as nuts, seeds, and olive oil
- low fat dairy
When shopping, it can help to make a list and stick to it. Also, don’t shop hungry. You’re more likely to pick up processed snacks when your tummy is rumbling.
It’s important to note that the healthiest diet isn’t one-size-fits-all. If you’re taking medications or have a health condition, speak with your doctor for help planning the most suitable diet for your needs.
Manufacturers sell daily multivitamins that claim to target female health. Although some people may benefit from these, it’s worth consulting your doctor first, as you may not need a vitamin supplement.
If you’re eating a balanced diet, you may be getting all of the vitamins and nutrients you need without needing to add a supplement.
You may also need to add multivitamins or other supplements at certain life stages. For example, people trying to get pregnant or who are pregnant will benefit from prenatal vitamins.
Prenatal vitamins contain suitable amounts of folic acid and iron, which are necessary to boost pregnancy health. They may also help relieve some pregnancy symptoms, such as nausea and vomiting.
Skin care needs can depend on various factors, including your:
- age
- skin type
- skin tone
- health conditions
To protect against wrinkles, age spots, and even cancer, slather on sunscreen with an SPF of at least 30. Wear protective clothing and sunglasses, and try to avoid the sun entirely in the middle of the day. If you spot any changes in freckles or new or unusual spots, see your dermatologist.
A dermatologist can also help you create a personalized skin care plan to keep your skin looking and feeling its best as you age.
The National Cancer Institute estimated that there were
If you have a family or personal history of breast cancer, your risk is higher. Although this isn’t something you can change, there are many preventable risk factors for breast cancer,
- drinking less alcohol
- maintaining a moderate weight
- getting regular exercise
However, screening recommendations vary from one organization to another. You can speak with your doctor about the best screening frequency for you.
Other than breast exams and gynecological visits, you should make sure to visit your doctor regularly for checkups and screening exams.
You should have blood work, biometric data such as blood pressure and weight, and other preventive testing measures at your yearly physical. These tests can nip potential issues in the bud.
It’s also a good idea to check with your doctor if you have any health concerns or new symptoms. They can diagnose your symptoms and provide prompt treatment, which improves outcomes for many conditions.
