Eating a healthy diet and incorporating a fitness routine into your lifestyle can help you live a longer, healthier life with less chances of contracting diseases. According to the Harvard School of Public Health, regular exercise helps prevent heart disease, osteoporosis, diabetes and a variety of other diseases. An exercise routine and healthy diet also help with weight loss and maintenance, allowing you to look and feel your best.
Nutritious Eating
The American Heart Association recommends a diet that is low in saturated and trans fats and sodium as part of a healthy lifestyle. AHA advises incorporating at least 4-1/2 cups of fruits and vegetables into your daily diet. Also, opt for lean meats, fish, nuts and legumes for your protein sources. Avoid foods high in saturated and trans fats such as desserts, red meat and processed snack foods. Limit your intake of sweetened drinks such as soda. In general, the fresher the food the more nutrition you will glean from it. Fresh fruit usually has more vitamins than juice, for instance, and snacks such as vegetables, nuts or seeds are healthier than chips or candy. When choosing carbohydrates, choose the less processed ones---pick whole grains, which are rich in vitamins and nutrients.
Aerobic Exercise
Aerobic exercise is any activity that gets the heart rate consistently elevated for an extended period of time. The American College of Sports Medicine and the AHA recommend that adults perform an aerobic activity at least 30 minutes five days a week. Before you begin an exercise program, consult your doctor for a clean bill of health. Pick an activity you enjoy and you will be more likely to stick with it. Some popular aerobic activities include walking, running, biking, dance, skating and playing team sports such as soccer, volleyball or basketball.
Healthy Lifestyle Habits
Healthy lifestyle habits will offer you the maximum benefits from your nutritious diet and regular exercise program. AHA recommends drinking at least eight 8 oz. servings of water a day to stay hydrated and keep your body flushed of toxins. Sleep is another central element of a healthy lifestyle, so aim for at least eight hours of sleep a night. In addition, limit your alcohol intake, as alcohol includes empty calories with little to no nutrients. If you are a smoker, work on quitting.
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