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5 Fitness Tips That Decrease Health Risks

"When you're designing your weight management plan, recognize and rely on your strengths. This will give you confidence and help you carry out your plan."— Donald D. Hensrud, M.D., M.P.H.

Move More

Mayo Clinic fitness philosophy

Want to get the most out of your regular physical activity? A well-rounded routine is crucial. Try these five fitness fundamentals — based on national guidelines, medical research and Mayo Clinic expertise — to help lower your health risks and improve your quality of life. What are you waiting for? Get moving!

Learn more about these key fitness concepts »

Nutrition 101
Eat healthy fats for a balanced diet
Add a serving of walnuts to your morning oatmeal, a few avocado slices to your spinach salad at lunch and roasted veggies with a drizzle of olive oil to your dinner. Why? Not only does fat add flavor to meals, but your body needs some to function normally. Read on to learn which types to eat and which to avoid.

Get the skinny on dietary fats »

Today's Weight-Loss Tip
4 tips for managing a plateau
Weight-loss plateaus are normal. Try these coping tips: 1. Review your food and activity records to make sure you aren't eating larger portions or getting less exercise. 2. Reduce your daily calorie intake by 200 calories, unless this puts you in a range that's too low for good health. 3. Gradually increase your daily exercise time by 15 to 30 minutes. If possible, also increase the intensity. 4. Focus on three- to four-week trends in weight loss instead of daily changes.

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