Are you new to working out, or not sure how much exercise you should be getting? Adults are recommended to get 150 or more minutes of moderate exercise or 75 minutes of vigorous aerobic activity, per week. For examples of moderate and vigorous exercises and for more about recommended amounts of physical activity, be sure to check out the American Heart Association Recommendations for Physical Activity in Adults and Kids.

What you eat can play a role in how effective your workouts will be. Drinking water is important before, during, and after your workouts, but advice on what you eat depends on where you are in your workout. Refer to the American Heart Association article Food as Fuel Before, During and After Workouts for guidance on foods to eat and when to eat them to maximize your workouts.

Choosing healthy foods to fuel your body is important whether or not you are working out. This can be especially challenging when ordering takeout. Many restaurants offer nutritional information on their websites and/or staff can offer help choosing healthier options, such as grilled or roasted items instead of fried, or choosing dishes made with whole grain bread, rice, and pasta. For more tips for healthier takeout, refer to the American Heart Associations article 4 Tips to Eat Healthier When Ordering Takeout or Food Delivery.

Weigh-ins and Support Resources
Remember, the Spare Tire Contest is a journey; stay positive and stay on track by submitting your weight online each week through the links in the weekly email sent to all participants. Weigh-in links and additional support resources are also available from your work location, on the Knowledge Center HR > Spare Tire page.

Be sure to check in with your doctor before making changes to your current diet or starting a new exercise routine. For more details on the contest, visit the Spare Tire page.