Exercise daily.

More than two-thirds of American adults are overweight. This is mainly due to consuming too many calories and not being active enough. Physical activity boosts your immune system, prevents and treats high blood pressure, and improves your mood and sleep quality.


Moderate-intensity activities: bicycling, canoeing, dancing, dodgeball, hiking, housework, ice-skating, recreational swimming, gardening, yoga.

Vigorous activities: Backpacking, basketball, football, jogging, push-ups, pull-ups, rock climbing, soccer.

Daily recommendation: 1 serving per day

Serving size:

  • 90 minutes of moderate-intensity activity
  • 40 minutes of vigorous activity

Note: Avoid sitting more than six hours per day, as this causes a 20% higher overall death rate, even despite daily exercise.


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