Southeastern Idaho Public Health

Physical Activity & Nutrition

Physical Activity & Nutrition logo

Stay Active to Stay Healthy!

Physical activity is any body movement that increases your heart beat, causes you to breathe harder, and requires more energy than you use while resting. Exercise is any structured physical activity you do specifically to improve health or fitness.

Physical activity is key to achieving and maintaining a healthy weight. Balancing the calories you take in through food and drinks with the calories you burn during activity is important, even if you are currently at a healthy weight. Regular physical activity reduces the risk of chronic diseases, such as heart disease, stroke, certain cancers, diabetes, high blood pressure, and others.

What are the benefits of physical activity?

  • Healthier body weight
  • Improves heart, lung, and blood vessel function
  • Increases muscle and strength
  • Improves balance
  • Lowers risk of dying early from any cause
  • Prevents falls and reduces the risk of breaking a hip
  • Makes it easier to perform daily activities
  • Improves mental function
  • Improves sleep

Recommendations

  • Adults: Get at least 150 minutes of physical activity per week!
  • Teens & Children: Get at least 60 minutes of moderate to vigorous physical activity each day!

Eating Healthy for Life

Good nutrition is having a well-balanced eating plan. Fueling our bodies with healthy food options will help us feel better and give us energy to be active throughout our day!

Achieving and maintaining a healthy weight means staying consistent with our healthy food choices at each meal and moving more during the day!

To set yourself up for healthy eating success, keep things simple. Eating healthier doesn’t have to be complicated. Here are some tips to help with your success!

Prepare and eat more meals at home and include these choices more often:

  • Fruits & Vegetables
  • Whole Grains
  • Beans & Legumes
  • Nuts & Seeds
  • Skinless poultry and lean animal proteins
  • Add healthy fats to your meals
  • Cut down on added sodium
  • Increase fiber intake
  • Color Your Plate with variety
  • Limit high calorie and fat foods

Other tips that may help:

  • Plan ahead
  • Drink more water
  • Take smaller portions
  • Eat smaller bites
  • Take your time eating
  • Limit snacks between meals

For more information, please contact:
Michelle Butterfield, M.H.E.

208.239.5207

Links & Downloads

Name
  Home Modifications for Seniors: Aging in Place Safely
  Let’s Move! Child Care
  American Diabetes Association
  American Heart Association
  DASH Diet “Dietary Approach to Stopping Hypertension”
  My Health Finder
  National Nutrition Month
  World Health Organization
  American Dietetic Association
  Spend Smart, Eat Smart
  BE OUTSIDE Idaho Children in Nature
  2008 Physical Activity Guidelines for Americans
  Fruits and Veggies More Matters
  US Dept of Health & Human Services Small Step
  US Dept of Agriculture My Pyramid
  Centers for Disease Control and Prevention Physical Activity for Everyone
  America on the Move Steps to a Healthier Way of Life
  Healthier US.gov
  The President's Council on Physical Fitness and Sports
  kidnetic.com
  Kids a Cookin Where Cooking is Fun
  Idaho Department of Health & Welfare Physical Activity and Nutrition
  Two Angry Moms
  Better School Food
  Idaho Physical Activity and Nutrition (IPAN)
  Nourish Interactive
  One Step at a Time: Helping Young Children Be Physically Active!
×