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U.S. Department of Health and Human Services Office of Disease Prevention and Health Promotion

Jeff

Moves his way with basketball, and builds his plate with quick and easy recipes

A group of men in wheelchairs on a basketball court
Jeff is in his wheelchair holding a basketball on the court

Being active and eating healthy each have lots of benefits, and doing both is even better! Making physical activity and healthy eating part of your routine can help lower your chance of health problems and improve your overall health and well-being. 

Learn how Jeff has found ways to get active that work for him — and how he’s taking steps to eat healthy.

How I move my way

In the past, I tried different kinds of physical activity, like lifting weights at home, and it was always hard to stay motivated. Also, sidewalks in my neighborhood aren’t wheelchair accessible, which makes getting active outdoors challenging.

But I recently joined a wheelchair basketball team, and now I get active a few days a week. With basketball, I found something I really enjoy. Also, it’s been fun meeting new people, it helps me relieve stress, and I like knowing it’s good for my health.

Jeff shoots a basketball from his wheelchair

Adults need a mix of physical activity to stay healthy

5 circles, each containing a stick figure doing an aerobic activity: swimming, biking, playing wheelchair basketball, practicing yoga, and rowing.

Moderate-intensity aerobic activity

Adults need at least 150 minutes each week of moderate-intensity aerobic activity — anything that gets the heart beating faster. Team sports like basketball are a great way to get aerobic activity, and lots of other activities count, too!

And

Muscle-strengthening activity

To get the most health benefits, adults also need to do muscle-strengthening activities 2 days a week. You can use water bottles as weights, work in the garden, or use resistance bands — move your way!

3 circles, each containing a stick figure doing a muscle-strengthening activity: lifting weights, gardening and weeding, and doing resistance exercises with elastic bands or tubes.

How I make every bite count

I’m working on eating healthier. My doctor told me that my blood pressure’s a bit high. She said I should try to make meals at home instead of buying ready-to-eat meals or eating restaurant dinners, which usually have a lot of sodium. I know frozen meals from the grocery store and takeout may not be the healthiest options — but making home-cooked meals seems overwhelming at times.

That’s why I’ve been looking up meals that are healthy but also quick and easy to make — or that I don’t have to cook at all. For example, instead of frozen pizza for lunch, I might dip whole-wheat pita bread and veggies in hummus with a side of low-fat plain yogurt. And I’m trying to choose healthier snacks like homemade trail mix, popcorn, or fruit when I get hungry during the day.

I also started checking the Nutrition Facts label when I’m at the grocery store. It shows exactly what’s in my food — so I can choose things that have less salt, sugar, and fat. It’s definitely been helping me choose healthier snacks, like plain popcorn instead of potato chips.

Simple changes are the way to go if you’re trying to eat healthier without changing your whole routine. Choosing foods with less sodium (salt), added sugars, and saturated fat has real health benefits — like keeping your blood pressure in check and lowering your risk of heart disease. Here are a few simple switches to try:

Choose plain oatmeal or yogurt with fruit instead of sugary cereal for breakfast

Snack on crunchy vegetables or unsalted nuts instead of chips or pretzels

Vary your protein routine — use beans or lentils instead of ground beef for tacos, or try fish or tofu for dinner a few nights a week

Read more stories about eating healthy along with being active

Luis, Camila, and their 3 kids are getting active and making healthy meals as a team. Read their story.

Cheryl gets active with everyday tasks and saves time with meal prep and shopping smart. Read Cheryl’s story.

Read all stories

Want to learn more about making healthy changes? Check out these resources:

MyPlate.gov has information about healthy eating, including an option to create your personalized MyPlate Plan, tips for choosing healthy snacks, and guidance on limiting sodium, added sugars, and saturated fat.

Check out these tips for building a healthy eating routine.

Move Your Way is your go-to resource for tips to help you get moving — check out the interactive tool to build your activity plan!