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Hitting Your Numbers

To get or stay in healthy ranges, aim for the following:
  • Get 150 to 240 minutes of aerobic exercise a week. Include some weight-bearing exercise (walking, jogging) on most days.
  • Do strength training (weights, resistance bands) two to three times a week.
  • Consume five to nine servings of fruits and vegetables a day.
  • Eat a serving of fatty fish twice a week, or take a fish-oil supplement (three grams or less) daily.
  • Get at least 75 milligrams of vitamin C (about six ounces of orange juice) daily.
  • Consume 1,000 to 1,200 milligrams of calcium and at least 1,000 IU (international units) of vitamin D a day.
  • Limit your alcohol intake to one drink per day maximum.
  • Don’t smoke.
  • Get seven to eight hours of sleep a night.

(Photo: Julie Teninbaum)

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