The document provides tips for maintaining a healthy lifestyle throughout the day, including eating a balanced diet with healthy snacks, staying active by avoiding prolonged sitting, drinking water instead of sugary drinks, spending time outdoors in parks, managing stress through deep breathing, ensuring home safety, getting sufficient sleep, exercising regularly, and taking action to support environmental health. The tips are sourced from various health organizations and surveys.

1. Go bananas! Maintaining a
balanced diet is learned at an early age.
Infuse healthy food options into snacks
and plan meals ahead of time.
Source: CDC Vital Signs
Geek out. The more education you
have, the longer your life could be.
Nearly one-third of Americans agree that
access to quality education has a big
impact on their health.
Source: Healthiest Cities & Counties
Challenge Survey
Take a stand. Your desk job and computer
could be negatively impacting
your health. Carve out time to visit your co-workers,
stand and stretch at your desk or take a walk.
Source: Healthiest Cities & Counties
Challenge Survey
Water, water everywhere.
Opt out of sugary sodas and juices and
reach for a tall glass of water.
Water lubricates joints, protects
the spinal cord and prevents
weight creep. 73 percent of
Americans agree they need to
drink plenty of water in order to
have a healthy day.
Source: CDC + Healthiest Cities & Counties
Challenge Survey
Park it. Take advantage of your local
public park. Nearly half of Americans
report needing to spend time outdoors in
order to have a healthy day. Parks are a
great way to relieve stress, enjoy nature
and engage in exercise.
Source: Healthiest Cities & Counties Challenge Survey
Stop and smell the roses. Life can get
overwhelming, but the simple act of a few deep
breathes can help calm the mind and relieve
stress. More than eight in ten
Americans agree their mood
and stress level have an equal impact
on their overall health as the food
they consume.
Source: Healthiest Cities & Counties Challenge Survey
A healthy home. Your home can impact
your physical and mental health.
According to the Department of
Housing and Urban Development,
millions of children are harmed
each year by environmental
hazards that could have been
avoided. Routine cleaning and dusting,
installation and testing of smoke detectors
and carbon monoxide alarms, and proper
storage of any poisonous materials are
just some ways to guard against home hazards.
Source: U.S. Department of Housing and Urban Development
Get some shut eye. The amount
of sleep you get can have a direct impact
on your mood and health. 64 percent of Americans
agree they need at least 8 hours of sleep to have a
healthy day. Creating a relaxing bedtime routine or
sleep schedule can help you get the best night’s
sleep possible.
Source: Healthiest Cities & Counties Challenge Survey
Learn more at healthiestcities.org
Join the conversation #healthiestcitieschallenge
Pump it up. 49 percent of Americans
say they exercise to improve their overall
health. Activities like power walking,
Zumba, lifting weights and biking can help
maintain a healthy weight and prevent
obesity-related illnesses.
Source: Healthiest Cities & Counties Challenge Survey
6 – 7 a.m.
9 a.m.
10 a.m. – 1 p.m.
2 p.m.
3 p.m.
4 p.m.
5 p.m.
6 p.m.
7 p.m.
Make an impact. 94 percent of Americans
are willing to take action to have a healthier
environment. Organizing a fitness event,
recycling items or using public transit are
easy ways to take action.
Source: Healthiest Cities & Counties Challenge Survey
HEALTHIEST
CITIES & COUNTIES
CHALLENGE
10 - 11 p.m.
CREATING
A HEALTHY
DAY
HOUR BY HOUR
CREATING
A HEALTHY
DAY