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Healthy Eating and Active Living

Healthy eating is about balance, variety, and moderation. It means that you eat enough, but not too much, and that you eat a variety of foods that give you the nutrients you need to stay healthy. Along with eating well, staying physically active can help you stay at a healthy weight, prevent or control illness, reduce stress and more.

Healthy Eating

Healthy eating doesn’t have to be complicated. All foods, if you eat them in moderation, can be a part of healthy eating.

Tips for Healthy Eating

  • Find your reason(s) for wanting to eat better. For instance, do you want to feel better and have more energy? Improve your health? Prevent or treat a health problem like high blood pressure or high cholesterol?

  • Start with small changes. You may need to change some of your daily habits, but you don’t have to make big changes all at once. For example:

    • Drink water instead of high-sugar drinks like sodas

    • Eat more vegetables

    • Limit how often you eat out

    • Put snacks on a plate instead of eating from the package

  • Stay hydrated. As you age, your kidneys' ability to help your body retain water diminishes and your ability to sense thirst decreases. So, as you get older be sure to drink enough water to avoid dehydration. Along with fiber, water is important in preventing constipation.

Resources

Healthy Eating

Recipes and Making Meals

Food Resources

  • Alameda County Community Food Bank: Visit online or call 510-635-FOOD (3663)

  • CalFresh (formerly known as food stamps): Assistance for individuals and families to purchase nutritious food. Visit online to apply. To apply by phone, or to request a CalFresh Mail-In application to be mailed to you, please call 510-272-3663.

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Kaiser Permanente Members

Eating well, staying active, and making other positive lifestyle choices can help you and your family manage your weight, have more energy, lower health risks, and feel your best. We know it isn't easy. Remember, small changes can add up over time. We have resources to support you.

  • Classes: Join our group classes on healthy weight, whole food plant-based eating, stress management, sleep, and more.

  • Wellness Coaching: Work one-on-one with a wellness coach to reach your health goals.

  • Fitness Deals: Join a gym and get discounts on exercise and wellness programs.

  • Self-Care Apps: Take advantage of tools to help you manage stress, sleep easier, and feel better.
     

For some people, these medical options may be paired with lifestyle changes for additional support.

Active Living

Staying active by moving your body regularly helps promote a healthy weight as well as benefit your bones, blood sugar, cardiovascular fitness and mood. For many, walking is a great way to get started – you already know how to do it and all you need is a supportive pair of shoes. If you have mobility challenges, try options like swimming or doing chair exercises.

Types of Exercise and Physical Activity

There are four types of exercise, each with important benefits to your health and well-being. Try to incorporate each type into your workout routine. Learn more about the four types of exercise.

  1. Endurance: Endurance activities improve the health of your heart, lungs and circulatory system. Endurance activities – also referred to as aerobic – increase your breathing and heart rates, making it easier for you to keep up with what you enjoy, whether it’s playing with your pets or grandchildren, traveling, dancing or gardening. Physical activities that build endurance include:

    • Brisk walking or jogging

    • Gardening

    • Dancing

    • Swimming

    • Biking

  2. Flexibility: Flexibility exercises stretch your muscles and help your body move and bend more easily. Stretching can improve your flexibility and give you more range of motion that makes everyday activities – such as reaching and bending, tying shoes and household chores – easier. Improve your flexibility with stretching exercises for all of your major muscle groups, including your arms, back, hips, thighs and calves.

  3. Strength: Strength exercise can help you stay independent and prevent injury. You can use weights, resistance bands or even your own body weight to improve muscle strength. 

  4. Balance: Balance exercises help prevent falls and improve balance. Many lower-body strength exercises can improve balance. Yoga and Tai chi often include balance exercises.

Healthy Weight

A healthy weight is the weight at which you feel good about yourself and have energy for the things you want and need to do. It's also one that lowers your risk for health problems. Having a healthy diet and getting regular physical activity can help you get to a healthy weight and stay there.

Healthy Weight Resources

Local Exercise Programs and Classes

Physical Activity and Exercise Resources

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