At all stages of life, children and adults need guidance and constant reminders to eat well and maintain an active lifestyle. If formed at a young age, healthy habits will better stick with a person throughout his life. Consult the current nutrition and fitness guidelines for your age group and find new ways to make your life healthier.
Start Out Right
If you have young children, get them started on the path to a lifetime of healthy habits. Expose children to a variety of healthy foods at a young age; varying their diets and encouraging them to try new things may decrease the picky eater phase. Serve plenty of fresh fruits and vegetables at mealtime, and make them available for snacks as well. Encourage family dinners and get your children involved in the cooking process; developing kitchen skills now will save them from relying on fast food and pizza delivery later. Provide your children with active toys, like balls and jump ropes, and limit time spent doing sedentary activities like watching TV. Encourage them to get involved in sports, dance or other physical activities they might enjoy. Set a good example by being physically active yourself, and involve your children in your activity -- for example, take them to the park or find a parent-and-child fitness class in your area.
Post-Adolescence
Even if you were active as a child, it can be difficult to maintain that momentum after entering adulthood. Working long hours, commuting by car, parenting and other aspects of adult life don't naturally endear themselves to a healthy lifestyle. If your schedule is packed, find a way to sneak healthier habits into your days. Keep a stock of cut-up fruits and vegetables at work so you don't raid the vending machine. Bike or walk to work and errands if you can; if not, park a few blocks away and add a few minutes of walking to the beginning and end of your work day. When planning time with your family, look for physical activities you can do together, like hiking or gardening.
Middle Age
As you begin to age, obesity and inactivity can lead to serious health problems, such as heart disease and type 2 diabetes. It's never too late to start a fitness program or other efforts to reduce your risk or stop the progression of lifestyle-related diseases. People with type 2 diabetes should do enough exercise per week to burn at least 1,000 calories. Exercise decreases the insulin resistance that causes type 2 diabetes and can prevent cardiovascular disease as well. You don't need to run a marathon; just do low- to moderate-intensity exercise for 20 to 60 minutes, three to seven days per week.
Healthy Aging
When you reach retirement, it's natural to slow down and take it easy. You may find yourself needing more sleep, eating less adventurously and wanting more leisure time. However, good nutrition and light physical activity can help you get the most out of your golden years. Get the recommended 150 minutes of physical activity per week if you are over age 65 and have no limiting health conditions. If you have joint problems that prevent you from doing vigorous exercise, try a gentle yoga or tai chi class. You may not feel like doing much cooking anymore, but simple homemade meals are usually healthier than what's served at restaurants.
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