Basic nutrition and physical fitness make up the foundation for whole wellness. It’s difficult to maintain physical health without a balance of both. Proper fitness and nutrition also help to stabilize mood and fight depression. A strength and aerobic exercise program, combined with a wholesome diet, will stave off disease and many of the effects of aging, such as diabetes and heart disease, according to the American Diabetes Association.
Balance
Balance is the key to success when it comes to fitness and nutrition. For instance, for weight loss it’s important to burn more calories than consumed each day. For people who are constantly disappointed by fad diets, understanding this natural “dance” between food and exercise might help to refocus efforts for weight loss. Balance also applies to the types of foods you eat, too. “As you reduce calories, you also need to pay attention to the essentials of good nutrition,” says the American Heart Association. Also, a combination of aerobic exercise, stretching and strength training is needed for total fitness, according to the Mayo Clinic.
Aerobic Exercise
Aerobic exercise is a necessary and integral part of any fitness routine. Any exercise that gets you breathing and your heart pumping is ideal. “Aerobic exercise reduces health risks, keeps excess pounds at bay, strengthens your heart and boosts your mood,” says the Mayo Clinic. Even 20 to 30 minutes of daily aerobic workouts will promote your overall health and keep you fit.
Stretching
Flexibility is an important piece missing from a lot of workout routines. While people might remember to exercise, they often forget to stretch. Both aerobic and strength training exercise cause muscles to tighten, so remembering to stretch before and after exercise decreases injury risk. Stretching also “improves range of motion of your joints and boosts circulation,” according to the Mayo Clinic.
Strength Training
For total fitness, it’s just as important to include strength training in your regular workout routine. Besides using weight machines or free weights, such as hand weights and barbells, to enhance muscle strength and development, you can also use your own body weight to build muscle and stamina, says the Mayo Clinic. For body weight workouts, include exercises such as push-ups and chin-ups.
Fruits and Vegetables
Fruits and vegetables make up the main part of any healthy diet and supply your body with nutrients needed for exercise and daily activity. According to the USDA food pyramid, eat more dark green and orange vegetables as well as peas and beans each day to get needed vitamin and mineral nutrition along with the disease-fighting antioxidant benefits. Include a variety of "fresh, frozen, canned, or dried" fruit in daily meals, but limit fruit juices, recommends the USDA.
Carbs
Complex and simple carbohydrates are also an integral part of a nutritious diet. They are essential for supplying energy during exercise especially. For complex carbs, include mostly whole grains, according to the USDA food pyramid. For simple carbs, include fruit and simple sugar-based energy bars, snacks and drinks; however, avoid “empty carbs” and sugary junk foods. Be sure and check package ingredients.
Protein
Protein builds muscle and is essential for metabolism health. When you gain muscle from the combined effects of exercise and protein, you naturally burn fat, according to the Mayo Clinic. The USDA recommends eating lean or low-fat poultry and meats as well as fish. Substitute for these sometimes with protein from beans, nuts and seeds for a well-balanced portion of protein in your diet.
Avoid “bad” fats or trans fat, such as animal fats. Include healthy unsaturated fats--monounsaturated and polyunsaturated in your diet to reduce the risk for disease, including heart disease, according to the American Heart Association.
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