Focus on whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats.
Limit processed foods, refined sugars, and high-sodium foods.
Drink plenty of water throughout the day.
Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week, along with strength training twice a week.
Choose activities you enjoy, like walking, swimming, dancing, or yoga.
Aim for 7-9 hours of quality sleep each night to support mental and physical health.
Stick to a consistent sleep schedule, and avoid screens and caffeine before bed.
Practice stress-relieving techniques such as deep breathing, meditation, journaling, or hobbies.
Take time each day to relax, even if it’s just a few minutes.
Foster relationships with friends, family, and your community.
Engaging with others can improve mental health and provide emotional support.
If you drink, do so in moderation (up to one drink per day for women, two for men).
If you smoke, seek support to quit. Smoking increases the risk of many health conditions.
Regular check-ups, screenings, and vaccinations help catch health issues early.
Keep up with dental hygiene and regular eye exams as part of a comprehensive health approach.
Engage in mentally stimulating activities like reading, puzzles, or learning a new skill to keep your brain healthy
Practice good posture to avoid strain on your muscles and joints, especially if you spend long hours sitting.
Take breaks to stretch and move around during the day.
Make small, achievable goals for healthier habits, and celebrate your progress.
Self-compassion is important—don’t be too hard on yourself if things don’t go perfectly.
Healthy living is a balance that becomes easier with small, consistent changes that work for your lifestyle.
At WVHC, we believe that fitness is a family affair. That's why we offer family fitness programs that are fun and engaging for everyone, from young children to grandparents. Get fit together and create healthy habits that last a lifetime.
Eating healthy doesn't have to be boring or bland. Our healthy eating workshops will teach you how to make nutritious and delicious meals that you and your family will love. Learn how to cook healthy and eat well for life.
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