Nutrition &
Exercise

Welcome to your guide for simple, healthy living! Good nutrition and regular exercise can help you feel better, think more clearly, and improve your mood. Here are easy tips to get you started.

Why Nutrition and Exercise Matter

Eating healthy foods and moving your body can:

• Boost your mood and energy
• Help you sleep better
• Reduce stress and anxiety
• Support a healthy weight
• Improve heart health and lower blood sugar levels

Simple Nutrition Tips

1. Eat Colorful Foods: Add fruits and vegetables to your meals. Try apples, carrots, spinach, and berries.
2. Choose Whole Grains: Pick brown rice, whole wheat bread, and oats instead of white bread or pasta.
3. Lean Proteins: Include chicken, fish, beans, nuts, and eggs.
4. Healthy Fats: Add small amounts of nuts, seeds, avocados, and olive oil.
5. Drink Water: Aim for 6-8 glasses of water a day. Limit sugary drinks and sodas.
6. Limit Processed Foods: Cut back on chips, candy, fast food, and sugary snacks.

Easy Exercise Tips

1. Start Small: Even 5-10 minutes a day can make a difference.
2. Find Fun Activities: Walk, dance, stretch, ride a bike, or do light yoga.
3. Set Goals: Aim for 30 minutes of activity most days of the week.
4. Break It Up: Short 5-10-minute activities add up.
5. Move More, Sit Less: Stand up and stretch every hour if you’ve been sitting.
6. Buddy Up: Exercise with a friend or family member for motivation.

Tips for Success

• Make a Routine: Try to eat meals and exercise around the same time each day.
• Track Your Progress: Keep notes on how you feel after eating healthy and being active.
• Be Kind to Yourself: It’s okay to have tough days. Start fresh the next day.

When to Talk to Your Doctor

Before starting a new exercise plan or changing your diet, talk to your doctor, especially if you have health conditions or take medications.

Need Support?

Your Copa care team is here to help you reach your health goals. Contact us anytime for guidance on nutrition and exercise.

You Can Do This!

Small changes can lead to big improvements in your health and well-being. Take one step at a time—you’ve got this!