8 Strategies for a Healthy Spring

Woman walking in a green field

8 Strategies for a Healthy Spring

Help prevent chronic diseases like type 2 diabetes, heart disease, and cancer with these 8 healthy habits for spring.


Move More, Sit Less

walking, clock, shoes and weights

Get at least 150 minutes of moderate-intensity physical activity every week. That could mean 30 minutes a day, 5 days a week. Do muscle-strengthening activities 2 days a week.

Eat Healthy Foods

vegetables, fruits and whole grains

Try healthy food choices like fruits, vegetables, whole grains, lean meats, and low-fat dairy products.


Make half your plate fruits
and vegetables and half
your grains whole grains.

Choose Your Drinks Wisely

pitcher and glass of water

Substitute water for sugary or alcoholic drinks to
reduce calories and stay safe.

Get Enough Sleep

woman wearing sleep mask, man sitting on bed and stretching

Adults need at least
7 hours of
sleep per night.

Did You Know?

Children aged 6 to 12 need 9–12 hours of sleep per night.
Teens 13 to18 need 8–10 hours of sleep per night.

woman and child wearing hats, sunglasses, sunscreen, long-sleeve shirts

Be Sun Safe

Wear long-sleeved shirts and long pants, a wide-brimmed hat, and sunglasses and use broad-spectrum sunscreen with at least SPF 15.


Wear sunglasses that block both UVA
and UVB rays for the best protection.

Brush Your Teeth

toothpaste and toothbrush 2 times

Brush twice a day
with fluoride toothpaste.

Don’t Use Tobacco

quit smoking written on calendar

Call 1-800-QUIT-NOW for free
support to quit smoking.

Learn Your Health History

Happy family smiling and laughing

Talk to your family
and your doctor about your
family health history.

Learn more ways to stay healthy and prevent chronic disease at www.cdc.gov/chronicdisease.

Page last reviewed: March 24, 2022