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Resources for Maintain No Gain Challenge

 

Weekly Messages

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Week 1 - What does a serving size look like? How many do you need daily? Here's a guide to help!
 
Week 2 - Fruits and Vegetables: Eating More During the Winter Months
 
Week 3 - Make physical activity part of your daily life
 
Week 4 - Holiday eating tips
 
Week 5 - Ingredient substitutions: Make the switch for healthier recipes
 
Week 6 - 20 Ways to Enjoy More Fruits and Vegetables
 
 
Download all six messages

 


Maintain No Gain Poster

Maintain No Gain Scorecard

Nutrition 

Centers for Disease Control and Prevention brochure on eating fruits and vegetables for weight management


Physical Activity

Benefits of regular physical activity
  • Increases energy, boosts sense of wellbeing and decreases anxiety and depression;
  • Preserves body function, strength and ability during the aging process;
  • Prevents or reduces cardiovascular disease, diabetes, obesity and high blood pressure;
  • Reduces frequency of common colds;
  • Decreases pain from arthritis; and
  • Decreases blood lipids (bad cholesterol).


Physical Activity Recommendations for Adults (age 19–64)adults.jpg

  • To reduce the risk of chronic disease: minimum of 30 minutes of moderate-intensity activity on most, if not all, days of the week;
  • To prevent unhealthy weight gain: up to 60 minutes of daily moderate to vigorous physical activity, while not exceeding daily caloric intake requirements;
  • To sustain weight loss: 60-90 minutes of moderate intensity physical activity on a daily basis, while not exceeding caloric requirements; and
  • Additional recommendation: strength training at least two days a week.

Physical Activity Recommendations for Older Adults (age 65+)olderadults.jpg

At least 30 minutes of moderate-intensity physical activity on most days of the week using a variety of activities that include:

  • Aerobic exercise: moderate-intensity at least three-five days a week;
  • Strength: do strength training activities two-three days a week; and
  • Flexibility: stretch every day.


Measure physical activity intensity with the “Talk Test”:
The Talk Test makes it easy to find your physical activity intensity.

  • A person who is active at a light intensity level should be able to sing while doing the activity;
  • One who is active at a moderate intensity level should be able to carry on a conversation comfortably while engaging in the activity; and
  • If a person becomes winded or too out of breath to carry on a conversation, the activity can be considered vigorous.