Fit- Friendly Southwest Florida

• Move more and sit less.

• Adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week, and muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week.

• Youth ages 6 through 17 needs at least 60 minutes per day of moderate-to-vigorous activity to attain the most health benefits from physical activity

• Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.

• Focus on meeting food group needs with nutrient-dense foods and beverages.

• Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.

Meeting these recommendations consistently over time can lead to long-term health benefits, such as helping prevent 8 types of cancer, reduces the risk of dementia (including Alzheimer’s disease), all-cause mortality, heart disease, stroke, high blood pressure, type 2 diabetes, and depression; and improves bone health, physical function, and quality of life. For older adults, physical activity also lowers the risk of falls and injuries from falls.