The document lists 10 inexpensive ways to get physically fit, including walking 10,000 steps or 30 minutes per day 5 days a week using a pedometer, eating a balanced diet according to the food pyramid, and joining a community sports team or exercising with a friend. Additional tips are setting small, obtainable health goals; having yearly checkups; eating home-cooked meals 5 days a week; using smaller plates and eating until full rather than cleaning the plate; and forming lifelong healthy habits like not smoking or binge eating.

2. Good health doesn’t have to come
at a cost. Ten of the easiest and
most inexpensive ways to get
physically fit include:

3. Walking 10,000 steps or 30 minutes a day, five
days a week. A pedometer worn on your waistband
can help you achieve your goal no matter where you
go. One thing I did this Walking 10,000 steps or 30
minutes a day, five days a week. A pedometer worn
on your waistband can help you achieve your goal no
matter where you go. One thing I did this year was
buy a membership to a golf course and plan on
walking at least two 18-hole rounds a week. Each
round burns over 1,500 caloriesyear was buy a
membership to a golf course and plan on walking at
least two 18-hole rounds a week. Each round burns
over 1,500 caloriesWalking 10,000 steps or 30
minutes a day, five days a week. A pedometer worn
on your waistband can help you achieve your goal no
matter where you go. One thing I did this year was
buy a membership to a golf course and plan on
walking at least two 18-hole rounds a week. Each
round burns over 1,500 calories

4. Eating a balanced diet
that includes the
appropriate amount of
servings from each
food group. Refer to the
food pyramid below

5. •· Getting involved in a community-
based or work-related sports team and
go to every practice. You don’t have to be
the best athlete to reap the rewards of
doing drills or running around bases.

6.  · Setting small, obtainable goals
regarding your health. Keep a journal as a
way of tracking your progress

7.  · Partnering up with a friend or
colleague and combine exercise with
socialization. Catch up with one
another over a game of tennis and
increase your endurance. This is
something else golf can provide. The
key is to avoid getting a cart and
picking up a six-pack of beer while on
the course!

8.  · Maintaining balance. Resting up, drinking
lots of water, and keeping a positive frame
of mind will help you achieve your goals
quicker

9.  · Having a yearly check-up with a
physician. Prevention is always the best
medicine. A trained professional can help
you create the type of work-out that best
suits your physique and personal medical
history.

10.  · Eating at home at least five days a
week. A Consumer Reports survey reported
that “successful losers” choose home-cooked
meals over convenience foods. We also have
this going for us since we eat virtually every
meal at home and use typically fresh foods,
but it’s also just as easy to stray from the
food pyramid when cooking at home if you
aren’t careful.

11.  · Reducing the size of your plates and
eating less at every meal. There is no need
to clean your plate when you are no longer
hungry. The Japanese people living in
Okinawa eat until they are 80% full. You can
use this strategy too.

12.  · Formulating lifelong habits that are not
detrimental to your health and well-being.
The time to give up your vices is today. You
can’t expect to lose weight or increase your
life expectancy by drinking, smoking
cigarettes, or bingeing on food