HEALTHY LIVING

Small, everyday choices can make a big difference in your long-term health, energy, and overall well-being. In Southwest Utah, our Health Director, Dr. Blodgett, emphasizes the importance of the “Big 5” pillars of health: eating more fruits and vegetables, staying active, maintaining a healthy weight for your individual needs, avoiding tobacco and nicotine, and getting 7–9 hours of sleep each night. This page offers guidance and resources to support your health goals and build lasting healthy habits. You can also subscribe to our Healthy Living – Happy Life newsletter for wellness tips and inspiration.

The “Big 5” Pillars of Health

Explore the foundational areas of wellness through the sections below.

Nutrition: Healthy Eating

Why It Matters

In the U.S., 50% have prediabetes or diabetes, and 75% have at least one chronic condition.

Benefits of Eating Healthier

Eating healthier reduces the risk of chronic disease and supports energy, mood, digestion, and better sleep.

Start Today with Healthy Habits!

Try one or two:

Add fruits or vegetables to each meal.
Choose water over sugary drinks.
Eat whole grains, lean proteins, and healthy fats.
Plan meals and snacks.
Eat slowly and notice hunger and fullness cues.

Learn more about healthy eating through USU’s Create Better Health.

Additional Resources

Dietary Guidelines for Americans
American Diabetes Association

Need Food Assistance?

Utahns Against Hunger helps qualifying individuals access food programs like SNAP.

Exercise: Moving More

Physical activity is an important part of overall health and well-being. Moving more throughout the day helps support heart health, mental health, energy levels, and long-term disease prevention. Regular physical activity can also reduce the risk of chronic conditions such as heart disease, diabetes, hypertension, and depression. Access free tools and resources through Move Your Way.

Active Transportation

Active transportation includes human-powered movement such as walking, biking, skateboarding, canoeing, and other forms of active travel.
Helps build physical activity into daily routines when time is limited.
Supports healthier communities by reducing reliance on motor vehicles.
May contribute to long-term health benefits and reduced risk of chronic disease.
Estimated annual healthcare savings of $2,730 per person by biking 10 miles per day.
Estimated annual healthcare savings of $2,235 per person by walking 2 miles per day.

Walkability

Walkability refers to how friendly an area is for walking and active travel.
Includes sidewalks, footpaths, street connections, pedestrian right-of-ways, traffic conditions, and overall safety.
Supports safer, more active communities and encourages daily movement.
Can help reduce risk of chronic diseases such as heart disease, diabetes, hypertension, and depression.

Utah Trail Network

The Utah Trail Network is a statewide plan to connect communities through paved, multi-use active transportation trails.
Designed to support walking, biking, and other non-motorized transportation across Utah.
Helps improve access to destinations such as schools, parks, transit stations, and community centers.
Represents a long-term investment in safer and more connected active transportation infrastructure.
Learn more about the statewide master plan through the Utah Trail Network Master Plan.

Physical Activity Levels

Currently, about 45% of Utahns get less than 150 minutes of physical activity per week.
Meeting recommended activity levels supports long-term physical and mental health.
Even small increases in daily movement can make a meaningful difference.

Resources

Explore active living strategies and community planning tools through the CDC Active Communities Toolkit.
Learn more about statewide trail planning and active transportation systems in Utah.

Maintain & Monitor: Know Your Numbers

Monitoring your health is an important part of maintaining long-term well-being. Understanding key health numbers such as blood sugar, blood pressure, and body weight can help identify risks early and support informed decisions with your healthcare provider. Regular monitoring supports prevention, early intervention, and better overall health outcomes.

Prediabetes Awareness

Prediabetes is a condition where blood sugar levels are higher than normal.
Increases risk of developing Type 2 diabetes, heart disease, and stroke.
Healthy lifestyle changes such as nutrition, physical activity, and weight management can reduce risk.
Take a quick risk test to learn if you may be at risk: Prediabetes Risk Test.
Learn more about prevention programs through Utah Diabetes Prevention Programs.

Diabetes Awareness

Diabetes is a long-term condition that affects how the body processes blood sugar.
The body may not produce enough insulin or use it effectively.
Management includes healthy eating, physical activity, medication, and regular medical care.
Ask your provider about Diabetes Self-Management Education and Support (DSMES).
Find DSMES programs through Utah DSMES Providers.

Hypertension Awareness

High blood pressure (hypertension) affects about 1 in 4 Utahns.
Often called “the silent killer” because it may not show symptoms until serious health issues occur.
Increases risk of stroke, heart disease, and other complications.

Blood Pressure Monitoring

Regular monitoring helps detect changes early and support long-term health.
Home blood pressure tracking can help identify trends over time.
Learn how to monitor blood pressure at home: American Heart Association Guide.
Find community blood pressure support through Utah Million Hearts resources.

Body Weight

A healthy body weight is often indicated by a BMI of 18.5–24.9.
For Asian populations, a BMI of 18.5–22.9 may be considered healthy.
A waist circumference of less than 35 inches for women and 40 inches for men is another useful indicator.
Healthy weight varies by age, height, gender, and body frame.
BMI and waist measurements are useful screening tools, not diagnostic measures.
Learn more about BMI and calculate your own using the CDC tool: CDC Adult BMI Calculator.

Quitting Tobacco & Vaping

Substance use, including vaping, tobacco, and nicotine products, can have significant impacts on overall health. Quitting or reducing use can improve heart health, lung function, energy levels, and long-term well-being. Support and resources are available to help individuals successfully quit at any stage.

Understanding Nicotine Dependence

Nicotine is an addictive substance found in tobacco and vaping products.
Dependence can develop quickly and make quitting difficult without support.
Triggers may include stress, social situations, habits, or emotions.
Cravings are temporary and become less frequent over time.

How to Quit

Set a quit date and create a clear plan for stopping use.
Identify triggers and develop strategies to avoid or manage them.
Replace tobacco or vaping habits with healthier alternatives such as physical activity or deep breathing.
Seek support from friends, family, or healthcare professionals.
Consider counseling, quitlines, or structured quit programs for added support.
Use nicotine replacement therapy or medications if recommended by a healthcare provider.

Benefits of Quitting

Improved heart and lung health begins within days of quitting.
Reduced risk of cancer, stroke, and chronic disease over time.
Better breathing, energy levels, and physical endurance.
Improved taste, smell, and overall quality of life.

Get Support

Access local cessation resources and information through our Health Tobacco & Vape Resources.
Explore quitting tools and coaching through WayToQuit Support Program.
Support is available at any stage of the quitting process, even if previous attempts were not successful.

Sleep Health: Free Resources

Sleep is a foundational part of overall health and well-being. Getting consistent, quality sleep supports how the body functions, how the brain processes information, and how the body regulates important systems like blood pressure, blood sugar, and immune response. Poor sleep over time is linked to increased risk of chronic conditions such as heart disease, obesity, diabetes, and depression.