The World Around You

Use What You Have to Stay Healthy and Fit

• How Weight Affects Your Health
• Ways to Use the World Around You to Move More
• Making Physical Activity Work for You
• Ways to Use the Foods Around You to Eat Better
• Achieving Your Goals
• Additional Reading From the Weight-control Information Network
• For More Information

No matter who you are or where you live, eating well and getting regular exercise are important ways to be healthy. These activities may help you maintain a healthy weight and prevent or delay certain health problems, such as diabetes.

Cities and suburbs usually offer large grocery stores and gyms. These facilities may make it easier to live healthfully. But if you live in a small community, you may not have easy access to a large grocery store or health club. Do not let this stop you from following healthy behaviors! You can still find ways to eat better and be more active.

This page will give you tips on how to use the world around you to stay healthy and fit.

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How Weight Affects
Your Health

BMI Results

• A person with a BMI between 18.5 and 24.9 is considered to be at a healthy weight.
• A person with a BMI between 25 and 29.9 is considered overweight.
• A person whose BMI is 30 or higher is considered obese.

A healthy weight may reduce your risk for diabetes, heart disease, strokes, and some cancers. When a person gains weight over time, risk for these health problems increases. Healthy eating and regular physical activity are good ways to help you reach a healthy weight and lower your risk for these health problems.

What is a healthy weight?

You can find out if you are at a healthy weight for you by learning your body mass index (BMI). Your BMI is a number that results from measuring the relationship between your weight and height.

Adapted from: George Bray, Pennington Biomedical Research Center, Clinical Guidelines on the Identification, Education, and Treatment of Overweight and Obesity in Adults: The Evidence Report, National Institutes of Health, National Heart, Lung, and Blood Institute, September 1998.

In addition to learning your BMI, you should also measure your waist. A waist measurement does not tell if you are overweight, but it does show if you have extra fat in your stomach. Extra fat around your waist may harm your health even more than fat around your thighs or hips.

A waist measurement at or above 40 inches for men or 35 inches for women may mean that you have a higher chance of developing diabetes, high blood pressure, stroke, and other problems.

If you are overweight or obese, talk with your doctor or other health care provider about losing weight. If you need to lose weight, you will need to take in fewer calories than you use. You take in calories by eating and drinking, and you use calories by being physically active. You may lose weight by following a plan for healthy eating and a plan for regular physical activity.

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Ways to Use the World Around You to Move More

Regular physical activity may help you

• stay at a healthy weight
• gain more energy
• lower your stress level
• reduce your risk of serious health problems

You do not need costly weights or treadmills or organized fitness classes to be physically active. Consider using everyday items or local resources to be active. In addition to getting exercise, you may have fun in ways that do not cost a lot of money.

The chart below lists several types of physical activity and provides examples of each type.

Physical Activity Guidelines for Americans

For more information about the benefits of physical activity, see the 2008 Physical Activity Guidelines for Americans, available online at http://www.health.gov/paguidelines.

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Making Physical Activity Work for You

• Try different activities to find out what you like the most. For exercise to become a part of your life, it helps if you enjoy it.
• Be active with your family. At least once a week, plan an active outing, such as a family bike ride, or a walk through a local park. Also, ask friends and coworkers to be active with you. Having exercise “buddies” may help you stay interested in being active.
• Try to make activity a priority. You can fit in physical activity in the morning, on your lunch break, before dinner, or after the kids go to bed. If you are too flexible with your time, you may never get the exercise you need.
• Pick times when other activities will not get in the way. Start with a small goal of being active for 10 minutes a day, and then slowly build up to longer periods of time. As you build more physical activity into your life, set limits on the amount of time you and your family spend watching TV, playing video games, and using the computer.

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Ways to Use the Foods Around You to Eat Better

In addition to physical activity, eating healthier foods is important for your health. Healthy eating may help you

• lose weight
• feel better
• prevent weight gain

Making changes to your eating habits may seem hard or even impossible. Fruits, vegetables, whole grains, lean meats, and fat-free or low-fat milk and milk products are important parts of a healthy eating plan. Just remember that you do not have to change everything at once. Start small because small changes can make a big difference.

Eating Better Can Save Time and Money

• Save time by buying foods that are easy to prepare. Consider fixing whole-wheat pasta and tomato sauce or rice and beans. Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.
• Check out a farmers market or roadside stand if one is near you. You may find fresh fruits, vegetables, and other foods that are in season.
• Buy frozen or canned foods, like mixed vegetables (no salt added) and canned fruits packed in their own juices. You can add them to any pasta sauce or rice dish. They are good for you, like fresh produce, and will save you time when cooking. Although they may not “spoil,” frozen and canned foods do not last forever. Check the “use-by” dates on canned and frozen foods. “Use-by” dates refer to the quality of a food.
• Try canned beans, like kidney and black beans, and rinse them to remove excess salt. These foods cost less than meat and are loaded with protein.

Portion Size and Serving Size

An important part of healthy eating is being able to recognize the difference between a "portion" size and a "serving" size. A portion is how much food you choose to eat at one time. A serving is the amount of food listed on a product's Nutrition Facts label. For more information about eating just enough for you and nutrition labels, see http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274593.htm.

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Achieving Your Goals

As you try to be more active and eat better, it is important to set goals you will be able to reach. For example, set a goal to eat one fruit or vegetable at every meal. Keep track of your new goals in a notebook. This way you will see what is working and what is not, and you can adjust your goals as needed.

There will be times when you have setbacks. If you expect them and think of ways to overcome them, you may be able to avoid being thrown off track for too long. Common setbacks are lack of time and loss of interest.

To stay on track

• ask your friends, family, or coworkers to join you for a walk, bike ride, or other activity
• break your activity into chunks when trying to find the time to be active
• exercise for 10 minutes, three times a day, which might be easier than setting aside one 30-minute block of time

You can do it!

Being more active and eating better may seem tough without access to large grocery stores, expensive weights or treadmills, or paved walking trails. Remember, you can use what you have around you to be healthy.

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Additional Reading From the Weight-control Information Network

The following WIN publications offer more information on healthy eating and physical activity:

Changing Your Habits: Steps to Better Health guides readers through steps that can help them learn what "stage" they are in—how ready they are—to make healthy changes. Once that stage is known, tips on how to make healthy eating and physical activity changes are given.
http://win.niddk.nih.gov/publications/changing-habits.htm

Just Enough for You describes the difference between a portion—the amount of food a person chooses to eat—and a serving. It offers tips for judging portion sizes and controlling portions at home and when eating out.
http://win.niddk.nih.gov/publications/just_enough.htm

Tips to Help You Get Active offers ideas and suggestions for beating your roadblocks to make physical activity a part of your daily life.
http://win.niddk.nih.gov/publications/tips.htm

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For More Information

American Heart Association
This website features a free online walking guide, physical activity and nutrition tracker, healthy recipes, and sample stretches.
Internet: http://www.statwalkingnow.org/home.jsp 

National Heart, Lung, and Blood Institute
Aim for a Healthy Weight
The first website below includes a “Portion Distortion” quiz, BMI assessment tool, and menu planner; the second website has sample reduced-calorie menus based on different cuisines.
Internet: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt
Internet: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/sampmenu.htm
Phone: 301–592–8573

Rural Assistance Center
This website offers health information for those working with or living in rural communities.
Internet: http://www.raconline.org 
Phone: 1–800–270–1898

U.S. Department of Agriculture
ChooseMyPlate
More information and interactive tools on healthy eating and physical activity are available on this website.
Internet: http://www.choosemyplate.gov
Phone:1–888–779–7264

Know Your Farmer, Know Your Food: Strengthen Rural Communities
This website lists resources available to rural communities.
Internet: http://www.usda.gov/wps/portal/knowyourfarmer?navid=KNOWYOURFARMER

U.S. Department of Health and Human Services
Dietary Guidelines for Americans, 2010
This website provides information about healthy eating to decrease your chances of developing health conditions and improve your overall health.
Internet: http://www.health.gov/dietaryguidelines

2008 Physical Activity Guidelines for Americans
This website provides helpful information and recommendations for fitting physical activity into your life.
Internet: http://www.health.gov/paguidelines

Inclusion of resources is for information only and does not imply endorsement by NIDDK or WIN.

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Weight-control Information Network

1 WIN Way
Bethesda, MD 20892–3665
Phone: 202–828–1025
Toll-free number: 1–877–946–4627
Fax: 202–828–1028
Email: win@info.niddk.nih.gov
Internet: http://www.win.niddk.nih.gov

The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health, which is the Federal Government’s lead agency responsible for biomedical research on nutrition and obesity. Authorized by Congress (Public Law 103–43), WIN provides the general public, health professionals, the media, and Congress with up-to-date, science-based health information on weight control, obesity, physical activity, and related nutritional issues.

Publications produced by WIN are reviewed by both NIDDK scientists and outside experts. This publication was also reviewed by:

• Sylvia Moore, Ph.D., R.D., Deputy Commissioner, Office of the Commissioner of Higher Education, Montana University System.
• William Neal, M.D., James H. Walker Chair of Pediatric Cardiology and Director, CARDIAC Project, West Virginia University School of Medicine, Morgantown, WV.

This publication is not copyrighted. WIN encourages users of this brochure to duplicate and distribute as many copies as desired.

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health

NIH Publication No. 09–7461
November 2010

Participants in clinical trials play a more active role in their own health care, gain access to new research treatments before they are widely available, and help others by contributing to medical research.