September is National Women’s Health and Fitness Month. We want to take this month to celebrate the strength and health of all the women in our lives. We also want to remind women how to take care of their bodies so they can keep being strong and beautiful for many years to come! Here are 10 health and fitness tips for the women in your life:

1. Eat a healthy diet

Choosing natural fruits and vegetables, whole grains and leaner cuts of meat can help maintain a proper weight and boost energy and metabolism. It is also recommended that women consume between 800 and 1,500 milligrams of calcium a day to avoid osteoporosis. So try to add low-fat dairy options to your diet as well. Avoid foods and drinks that are high in calories, sugar, salt and fat.

2. Exercise

Heart disease is the leading cause of death among women in the United States, but consistent exercise can increase heart health and prevent heart disease. Get at least 30 minutes of exercise a day for five days a week. Aerobic exercises such as walking, swimming and biking are especially good for women’s heart health.

3. Avoid bad habits

Avoid cigarettes and people who smoke. If you drink, do so in moderation. Avoid spending the day on the couch eating snacks. Try a new hobby or activity to keep your brain and body moving and working.

4. Manage stress

Whether you’re a mother worrying about her children or a college student stressing over grades, we could all relax a little bit. When you begin to feel the pressures of the day mounting, take a deep breath, step away and take some time to regain perspective. Find a stress relieving tactic that works for you and carve out a few minutes each day to relax and unwind.

5. Practice sun safety

Although those days at the pool or beach may sound nice, long-term exposure to the sun’s harmful rays can wreak havoc on your skin. To protect against skin cancer, wear sunscreen with an SPF of at least 15. Check yourself regularly for signs of skin cancer. Significant changes in the size, shape, color or feel of birthmarks, moles or freckles should be checked by a doctor.

6. Check for breast cancer

Be on the lookout for changes in your breasts and be vigilant to tell your doctor if you notice anything unusual. If you are over 40, you should be receiving a yearly mammogram to increase your chances of early detection and treatment.

Following these simple steps may help you live a happier, healthier life. Share these tips with the women in your life and celebrate the health and fitness of women everywhere this month!