Keeping your weight within a healthy range can help lower your risk of heart disease, diabetes, stroke, cancer and more. Your doctor can help you figure out a healthy weight for you. And here are six small lifestyle changes that can make a big difference in your health. Can’t make all the changes? Start with one and work your way up. Each change brings you one step closer to reaching your health goals. 

1. Sneak in fruits and veggies  

It’s tough — and even impossible — to make every meal perfectly healthy. But remember: Small steps make a big difference. Adding tomato slices to your sandwich or berries to your yogurt counts. 

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2. Choose high-fiber foods 

The more fiber you eat, the less hungry you’ll be between meals — and the less likely you are to reach for unhealthy snacks. Get fiber from foods such as leafy greens, whole grains, avocados and almonds.

3. Drink plenty of water 

It’s no secret that water is an important part of good health and can help you feel full. But what if you don’t like the taste? Start with one cup per day and drink more each week. Try retraining your taste buds by adding fruit (like lemon or cucumber) to your water for flavor. 

4. Trick your mind 

If you’re a visual eater, you might tend to eat everything on your plate even when you’re full. That's not a bad thing if your plate has healthy portions. Try using a smaller plate. And match your portions to the size of the plate. 

5. Stick to a schedule 

Your metabolism, gut and blood sugar will regulate when you eat at the same time every day. And that can have a big impact on your weight. Don't worry about whether you’re eating breakfast at 7 AM or noon. Just pick a time that works for you to eat your meals or have a snack. Then try to stay consistent.  

Get answers to your health questions 

A registered nurse is just a phone call away. Call our 24-Hour Nurse Line at 1-800-556-1555 (TTY: 711) to speak with a nurse, 24 hours a day, 7 days a week. If it’s an emergency, dial 911.  

6. Keep moving 

Adults should get at least 2.5 hours of moderate-intensity activity each week. That includes activities such as brisk walking or dancing.* These can help you reach (and stay at) a healthy weight. Aetna® members also have access to both online and in-person fitness classes through the SilverSneakers® membership included with their plan. Go to SilverSneakers.com/GetStarted to learn more. But always talk to your doctor before starting a new exercise program. 

Don’t forget about your SilverSneakers membership 

Staying active is easier with your Aetna® Medicare Advantage benefits! You have access to both online and in-person movement and fitness classes through SilverSneakers®. Membership is included with your Aetna Medicare Advantage plan. SilverSneakers offers live, instructor-led and on-demand virtual classes for seniors at nearly 15,000 locations across the country. There’s something for everyone, including dance, fitness and yoga classes. 

To learn more and register, call the Aetna® Member Services team. They are available at 1-833-570-6670 (TTY: 711) between 8 AM and 8 PM, 7 days a week. Or go to SilverSneakers.com/GetStarted. 
 

*FOR ADULT ACTIVITY RECOMMENDATION SOURCE: American Cancer Society. American Heart Association recommendations for physical activity in adults and kids. October 24, 2023. Accessed January 5, 2024.  

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See Evidence of Coverage for a complete description of plan benefits, exclusions, limitations and conditions of coverage. Plan features and availability may vary by service area.  Participating health care providers are independent contractors and are neither agents nor employees of Aetna. The availability of any particular provider cannot be guaranteed, and provider network composition is subject to change. For mail-order, you can get prescription drugs shipped to your home through the network mail-order delivery program. Typically, mail-order drugs arrive within 7 to 10 days. You can call the number on your member ID card if you do not receive your mail-order drugs within this timeframe. Members may have the option to sign-up for automated mail-order delivery. SilverSneakers® is a registered trademark of Tivity Health, Inc. ©2024 Tivity Health, Inc. 

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