Evidence-based advice for your physical and mental wellbeing
Regular physical activity is one of the most important things you can do for your health. It can help control weight, reduce risk of diseases, strengthen bones and muscles, and improve mental health.
The CDC recommends adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, plus muscle-strengthening activities on 2 or more days per week.
Effective exercise strategies:
The best exercise routine is one you can maintain long-term. Consistency matters more than intensity when it comes to health benefits.
Research shows that habit formation takes an average of 66 days, so give yourself time to establish a regular exercise habit. Focus on making physical activity a natural part of your daily life rather than a temporary challenge.
Tips for building lasting habits:
Good nutrition is about more than just weight management—it's essential for energy, disease prevention, and overall wellbeing.
The Harvard Healthy Eating Plate recommends filling half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with healthy protein sources, plus healthy oils in moderation.
Key nutrition principles:
Mindful eating involves paying full attention to the experience of eating, both inside and outside the body. It can help improve your relationship with food and prevent overeating.
Research shows that it takes about 20 minutes for your brain to register fullness signals. Eating slowly and mindfully helps you tune into these signals and enjoy your food more fully.
Mindful eating techniques: