9 Strategies for a Healthy Spring

CDC’s National Center for Chronic Disease Prevention and Health Promotion

9 Strategies for a
Healthy Spring


Help prevent chronic diseases like type 2 diabetes, heart disease, and cancer with these 9 healthy habits for spring.

Move More, Sit Less

walking, clock, shoes and weights

Get at least 150 minutes of moderate-intensity aerobic activity every week, plus muscle-strengthening activities at least 2 days a week.

Eat a Healthy Diet

vegetables, fruits and whole grains

Make 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.

Rethink Your Drink

pitcher and glass of water

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

Get Enough Sleep

Adults need at least
7 hours of
sleep at night.

woman wearing sleep mask, man sitting on bed and stretching

Did You Know?

Kids 6-12 need 9-12
hours of sleep a night.
Teens 13-18 need 8-10
hours of sleep a night.

Quit Smoking

quit smoking written on calendar

You can do it!
Call 1-800-QUIT-NOW
for free support.

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.

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


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.

Get Your Checkups

Visit your doctor regularly for preventive services like cancer and diabetes screenings.

doctor checkup

Learn Your Health History

multi-generational family and doctors

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 11, 2019