4 Health Habits and Behavior Change Free Online FlashCards

What shapes health habits?

Health habits are repeated actions shaped by personal choices and by routines, stress, relationships, resources, culture, and surroundings.

How much sleep do most adults ages 18–60 need?

Most adults ages 18–60 need at least seven hours of sleep a night.

Besides duration, what matters for sleep health?

Sleep health also depends on regularity, quality, and feeling rested—not just the number of hours slept.

Name helpful habits for better sleep.

Keeping a consistent bedtime and wake time, making the bedroom quiet and comfortable, and limiting afternoon or evening caffeine can help.

What weekly activity does federal guidance recommend for adults?

Adults are advised to get 150–300 minutes of moderate-intensity aerobic activity weekly, or an equivalent amount of vigorous activity, plus muscle-strengthening activity on at least two days.

How can you recognize moderate-intensity activity?

Moderate activity, such as brisk walking, raises breathing and heart rate while still allowing conversation.

What can make physical activity easier to sustain?

Activity is easier to sustain when it is enjoyable, accessible, and part of daily routines; some activity is better than none.

What are key emphases of the Dietary Guidelines described here?

The guidelines emphasize whole, nutrient-dense foods and advise limiting highly processed foods, added sugars, and refined carbohydrates.

What circumstances can affect whether an eating goal is feasible?

Food access, cost, time, culture, and cooking facilities affect what is feasible, so eating goals should account for a person’s circumstances.

How should nicotine dependence and substance-use problems be understood?

Nicotine dependence and other substance-use problems are health concerns, not simply failures of willpower; support may include counseling, medication, or specialized treatment.

What can improve the chance of quitting tobacco?

Counseling and FDA-approved cessation medication are each effective; combining them can more than double the chance of quitting compared with either approach alone.

What does the material say about alcohol use and health risk?

Less alcohol use generally means lower health risk, and people who do not drink are not advised to start for health reasons.