A fit, healthy lifestyle can improve your quality of life. In addition to looking and feeling better, getting fit can help you maintain a healthy weight, prevent injuries, boost your mental wellness, and reduce your risk of serious diseases, such as osteoporosis, certain cancers, and high blood pressure. In addition to eating healthy, getting fit requires regular exercise. This doesn't have to mean living in the gym and doing hours upon hours of exercise. With some clever scheduling, exercise can become part of your regular routine.
Step 1
Reduce your weight at a rate of 1 to 2 pounds a week, if you're overweight and need to lose some weight. According to the U.S. Department of Health and Human Services, weight loss at this gradual rate is easier to maintain long-term than faster weight loss. (See References 2, p. 5) Accumulate a daily deficit of 500 to 1,000 calories through diet and exercise to achieve this expert-recommended weight-loss rate.
Step 2
Consume a nutritious diet that includes foods from all the basic food groups. Eat a variety of veggies and fruits; get protein from lean sources, such as poultry and fish; choose dairy products that are low-fat or fat-free; include whole grains, such as oatmeal and brown rice. (See References 2, p. 6)
Step 3
Limit saturated and trans fats, because these raise your blood cholesterol levels, which can increase your risk of heart disease. Avoid foods, such as butter, lard, and stick margarine, and choose heart-healthy fats from foods, such as unsalted nuts, soft margarine, and canola and olive oils, instead. (See References 2, p. 6)
Step 4
Incorporate cardiovascular exercise into most days of the week. The Centers for Disease Control and Prevention favors at least 150 m...
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...ortant? [http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/health/physical-activity-fitness/why-physical-activity-fitness-important]
U.S. Department of Health and Human Services: Aim for a Healthy Weight [http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf]
Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need? [http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html]
Centers for Disease Control and Prevention: Why Strength Training? [http://www.cdc.gov/physicalactivity/growingstronger/why/]
University of Florida: Adding Variety To An Exercise Routine Helps Increase Adherence [http://news.ufl.edu/2000/10/24/variety/]
American Council on Exercise: High-Intensity Interval Training [http://www.acefitness.org/fitness-fact-article/3317/high-intensity-interval-training/]
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Maintain your ideal weight. Overweight people are at greater risk for heart disease. You should eat a healthy diet that is low in fats and sugar and containing mostly vegetables and
The Weight-Control Information Network favors weight loss of no more than 2 pound per week. They state that faster weight loss is dangerous to your health, and the results are often short-lived; the weight is quickly gained back. (See References 2) Since there are 3,500 calories in 1 pound of fat, it'll take a deficit of 7,000 calories a week to reach the maximum expert-recommended weight-loss rate. To contribute to the caloric deficit, set a foundation of doing 150 to 300 minutes of moderate cardio per week, and strength training on two nonconsecutive days. You'll be making slight adjustments t...
• Ongoing Weight Loss Phase: increase carbohydrate intake by 5 grams a day each week. This phase lasts until the patient is within 10 lbs. of goal weight.
Exercise is often thought of in a positive light. It is common belief in today’s society that a healthy diet and a regular exercise routine will lead to a long, healthy life. And in the simplest sense of the word, it will.
Staying healthy does not only mean to eat a healthy diet, but also to be active and to provide our body with stamina so it can fight various diseases. According to Myers (2003) around a quarter of a million deaths in the United States are caused by insufficient physical activity. The US Public Health Service (1996) has provided enough evidence towards the effect of physical exercise on cardiovascular (e.g. coronary heart disease) and non-cardiovascular health (hypertension, osteoporosis, colon cancer etc.). They followed a group of people for several years and found a positive correlation between the amount of participants’ physical activity and their health problems. So how much exercise is just enou...
The majority of people in this society try to exercise and eat right to stay healthy. The problem is that they worry more about exercising and not getting good nutrition. They do not understand that exercise is not enough to be healthy. In order to be healthy, people should be aware of what they eat. This may not be easy for everyone, but one can get support from family and friends in order for it to be easy. Good nutrition is more important than regular exercise because it helps in losing weight, helps to fuel the body, prevent the risk of getting diseases, and helps building muscles.
An important type of oil that aids in reducing the risk of heart diseases. Further, one should not just take foods from all the five food groups to stay healthy. The important thing is making the right food choices, taking the right proportions, amounts and the right calories consumed in a day. Moreover, it is important to use the right methods of preparation to ensure that there is no loss of nutrients. Further, consume at least each of the foods from the different food groups in each meal. As Weaver (2009) explains, eat at least three meals a day and avoiding added sugars is equally
"Physical Activity and Public Health." Scholar Commons of South Carolina. American Heart Association, 2007. Web. 03 Apr. 2014.
One of the best ways in how people can improve their overall mood, keep their bones healthy and even live longer, is by being an active person. Fred DeVito stated that “if it doesn’t challenge you, it doesn 't change you”; however most people just want exercise just to have a fit body and be healthier without knowing great results. Other effects that exercise has into the body are normalization of glucose, insulin and leptin levels. In other words not only will it make the appearance in a person’s life to look great, but their entire body will have an extraordinary response. In order to have a more fulfilling and enjoyable life, those who are out of shape should participate in regular fitness schedule reginert.
Adding exercises into one’s daily routines can change their whole lifestyle. Many people look at exercise as being something just for people who want to lose weight or to become muscle bound, but there are a great deal of benefits that can be received from exercising regularly. Of course gaining muscle and losing fat are the two most popular reasons that usually attract people to the gym, but they make up a small part of the potential benefits that can be achieved with exercise. There are several ways in which I have benefited in my life from exercising regularly, besides just making me bigger and stronger. It has made me become more organized, helped me make better decisions, and motivated me to take on new challenges in life.
I believe that physical activity will improve one's health in two aspects – the physical state of one's body, and the mental health of the individual, both of which are crucial in maintaining the well-being of a person, and taps onto other domains mentioned in the Healthy Lifestyle Index Report (such as BMI, sleep, stress and depression).
If you want to lose weight rapidly, aim for a weight-loss rate of no more than 2 pounds per week. According to the Centers for Disease Control and Prevention, this weight-loss rate is healthy and you'll be more successful at keeping the weight off long-term. (See References 1) To lose weight at this rate, you must accumulate a deficit of 1,000 calories a day. In addition to a reduced-calorie diet, doing effective workouts can help you achieve this.
Being physically fit can help deliver good health benefits that can't be received any other way. Going to the gym everyday and getting a good workout is a basic need and will help increase your stamina and help you remain in good health. A person who exercises regularly will get more out of every day. The many types of exercises help demonstrate many techniques of physical fitness that create good habits and your health and energy levels will be greater than ever before. Being physically fit is a lifestyle, and does a body good.
Can’t stay fit if one doesn’t put forth any effort physical fitness requires physical exercise. But in everyday life one has to do some sort of physical exercise it varies from picking up boxes to walking up and down stairs all day. Physical fitness is a measure of the body’s ability to run at full capacity that measures on a personal level. It measures aerobic endurance, muscular strength, muscular endurance, body composition and also flexibility (Wilson). If one doesn’t exercise ones body doesn’t work at its full potential and exercise affects ones body in many different ways there are also many was to exercise (Wilson). How ones heart and lungs do there job also depends on aerobic endurance. Aerobic and anaerobic exercises can also help with ones muscular endurance (Wilson).
Exercise and eating healthy are two of the most important things you need to do to take care of your body properly. Both exercise, and eating healthy, have many advantages and benefits. They help with multiple things needed throughout your life. These things include growing physically, mentally, and if you are religious, spiritually as well. All of this adds up to your body functioning in the highest and best way possible.