Many people want to boost their health and wellness, but aren't sure where to begin. The following ideas can help you get started. Rather than trying to make sweeping changes all at once, consider picking one or two areas where you can make improvements. Then, as you accomplish your goals, begin to tackle others.



No. 1: Embrace Physical Activity

Regular exercise has been proven to help control weight, improve mood and reduce the risk of heart disease, stroke, colon cancer, diabetes and high blood pressure. But 25% of American adults are not active at all in their leisure time, and 50% are not physically active enough to reap health benefits.*

If you're not currently active, consult your physician. You may also want to visit the Center for Disease Control and Prevention's guide at www.cdc.gov.** Click on "Health Promotion," then "Physical Activity" and "Getting Started." Then strive to incorporate more activity into each day. For example:

&bullChoose parking spots that are farther away.

&bullTake the stairs instead of the elevator.

&bullReplace your usual television viewing with an exercise video.

&bullWalk or bike whenever possible instead of driving.

&bullStart a lunchtime walking program with your coworkers.

As you improve your fitness level, strive for at least 30 minutes of regular, moderate-intensity physical activity five or more times a week.

No. 2: Consider Your Nutrition

Watching what - and how much - you eat is an important step toward combating obesity, high cholesterol, high blood pressure, osteoporosis and other illnesses. See how your eating habits stack up by visiting www.nutrition.gov.

The site provides calorie and nutrient calculators, information about portion sizes, the latest Food Pyramid and tips for incorporating healthier food choices.

If your dietary habits just need a little tune-up, your goals might be as simple as replacing your usual serving of ice cream with a cup of low-fat yogurt, choosing whole-grain breads and pastas or replacing one daily soda with water. On the other hand, if your dietary habits need an overhaul, consult your health care provider and/or a dietitian.

No. 3: Breathe Easier

Smoking increases your risk for cancer, heart attack, lung disease, strokes and eye problems. People exposed to secondhand smoke are at a higher risk for lung cancer and heart disease; children are also more susceptible to sudden infant death syndrome (SIDS), respiratory problems and ear infections.

Many new cessation programs and tools exist to make quitting easier, including www.smokefree.gov, a Web site sponsored by the National Cancer Institute; local, state and national telephone quitlines; and professional support.

No. 4: Don't Skimp on Sleep

With today's hectic schedules, many people end up shortchanging their sleep. But sleep is important for repairing cells and tissues and fighting infection. Inadequate sleep affects mood and concentration, and increases the risk of car accidents, high blood pressure, heart disease and other medical conditions.

Experts recommend seven to eight hours of sleep for adults and at least nine hours of sleep for school-aged children and teens. Preschoolers should sleep between 10 to 12 hours each day, and it's common for newborns to sleep 16 to 18 hours a day. To improve your sleep habits:

Don't wait until late in the day to exercise, nap or consume a large meal.

&bullAvoid caffeine, nicotine, alcohol and medicines that delay or disrupt your sleep, if possible.

&bullEstablish a sleep schedule, and stick to it, even on weekends.

&bullCreate a comfortable sleep environment, and take time to relax before bed.

If you continue to have trouble sleeping, consult a health care professional.

No. 5: Visit Your Health Care Provider

Regular appointments with a health care provider are important to maintain your health and address any possible health concerns as early as possible. Schedule an appointment for a check-up, and ask your health care provider about recommended health screenings.

* Source: Centers for Disease Control and Prevention, www.cdc.gov.