Nutritionists offer tips on how to live healthy lifestyle Published March 18, 2015 By Kathy Steinbrecher and Christine Cooley Health Promotion Flight SCOTT AIR FORCE BASE, Ill. -- Bite into a Healthy Lifestyle during Nutrition Month by including physical activity in a daily routine. Each month and throughout the year, the Academy of Nutrition and Dietetics encourages everyone to return to the basics of healthy eating by adopting a healthy lifestyle focused on consuming fewer calories, making informed food choices and getting daily exercise. The goal is to achieve and maintain a healthy weight, reduce the risk of chronic disease and promote overall health. Daily physical activity is a crucial part of everyone's healthy lifestyle, but unfortunately most of us don't include enough movement in our daily routines according to registered dietitian nutritionist and Academy Spokesperson Jennifer McDaniel. "Regular physical activity strengthens bones and muscle, reduces the risk of chronic illness and fosters over well-being." Regular exercise is a must. Most health benefits come from at least 150 minutes a week of moderately intense physical activity, with added advantages from increased exercise and intensity. Endurance and muscle-strengthening activities like lifting weights, working with a resistance band or doing pushups are also beneficial. "A physically active lifestyle offers you many rewards, from a slimmer body to a healthy heart," said, McDaniel. "And these physical benefits are only the beginning. Additional advantages include stress relief, better sleep, and even a more positive mental outlook." Physical activity is important for everyone at every age. "The key is to find activities that are both sustainable and enjoyable. For some, this may mean a light yoga class, while for others it may means training for a marathon. Bottom line: Find manageable way to move more," McDaniel said. Ways to get moving: Use a buddy system; join a walking group or attend fitness classes. Participate in social and competitive sports like soccer or flag football. Plan a hiking or canoeing trip. Sign up for a 5k run/walk with family or friends. Sneak in exercise at your desk like leg lifts and calf raise. Take a 15 minute walk on your lunch break. Find an activity monitor to assess movement throughout the day--gadgets are very motivating.