Addressing chronic disease begins by changing individual behaviors as they relate to diet, physical activity, and tobacco use. Take these 8 steps to work towards a healthier YOU! 

1. Eat seasonal fruits and vegetables: Seasonal produce is picked at the peak of its growing season, so it contains the most nutrients and has the most flavor. Seasonal produce is also cheaper, especially at farmers’ markets.^{1, 2}
2. Make sure to drink enough water: In general, the recommended amount of water to drink each day is 11.5 cups for women and 15.5 cups for men. However, water intake can depend on age, body weight, and physical activity status.³
3.  Go on a walk for 20 minutes each day: It is recommended to get at least 150 minutes of physical activity each week for adults.^{4, 5. 6} Therefore, going on a brisk walk for 20 minutes every day adds up to 140 minutes.
4. Try push-ups or jumping jacks: Your 20-minute walk could be paired with 10 minutes of body strength exercises.^{4, 5, 6} This could include push-ups, jumping jacks, squats, lunges, crunches, and planks.
5.  Track fitness with your phone or a tracker: Although not necessary, tracking your fitness with your phone or a fitness tracker such as a Fitbit or Apple Watch can help motivate you to move your body. A lot of fitness trackers also help monitor heart health and sleep too.⁷
6.  Do chores such as gardening or vacuuming: Everyday chores can count towards your 150 minutes a week when they get your heart pumping and your body moving.⁵ Other examples include washing the car, cleaning windows, and walking the dog.
7.  Talk to a doctor about how to quit: There are many strategies to quitting tobacco, but have a conversation with your doctor to decide which strategy is right for you. 
8.  Set a Quit Day and stick to it: Set a Quit Day within 2-4 weeks after deciding to quit. This give you time to prepare but not too long to lose motivation. Choose a day to stop smoking or vaping when you’ll be busy, but not when you are under too much pressure. Get rid of cigarettes or vapes the night before your Quit Day.⁸

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Quick Links

1. Farmers' Markets in Madison County, NY
2. Seasonal Produce Guide
3. Water Intake Calculator
4. Physical Activity Recommendations (World Health Organization)
5. Physical Activity Guidelines for Americans (US Department of Health and Human Services)
6. Top 10 Things to Know about the Physical Activity Guidelines (US Department of Health and Human Services)
7. Effectiveness of Wearable Exercise Trackers

Updated January 16, 2026