Nearly one-third of all U.S. children and over two-thirds of all adults are overweight or obese. In addition, the American Cancer Society estimates that one-third of all cancer deaths are attributed to poor diet and physical inactivity. Maintaining a healthy weight is important to prevent numerous disorders such as high blood pressure, high cholesterol, stroke, cancer, diabetes and asthma.
Exercise Alone
Both the American Heart Association and the American Cancer Society recommend adults engage in 30 minutes of physical activity each day for five days, or 150 minutes total of weekly exercise. If 30-minute increments are too difficult or do not fit into your schedule, you can receive the same benefits of exercise if you split the 30 minutes into two 15-minute or three 10-minute increments. Children and adolescents are encouraged to participate in at least 60 minutes of moderate to vigorous exercise at least five days per week. Moderate and vigorous exercises increase your heart rate. Moderate exercises include walking briskly, hiking, gardening and leisurely bicycling, while vigorous physical activity includes running, swimming, aerobics and playing basketball. Increased physical activity strengthens your heart and reduces your risk for certain cancers among numerous other benefits.
Diet Alone
Daily caloric needs vary greatly based on sex, height, current weight and average daily physical activity. A healthy diet is one focusing on whole grains and plant-based foods. The U.S. Department of Agriculture encourages consumers to make wise decisions from each of the food groups, indicating foods should be low in refined sugars, sodium, trans fats, saturated fats and cholesterol. In addition, selected foods should have as much nutritional value as possible.
The Powerhouse: Exercise and Diet Together
Diet and exercise are both contributors to a healthy life. Your diet fuels your body with energy, or calories, while exercise causes you to expend, or burn calories. Depending on your current height and weight, you may need to decrease or increase your calorie consumption to reach a healthy weight. When combined, diet and exercise are a powerhouse duo, leading to weight gain, loss or maintenance.
Benefits
Other than potential weight loss, the benefits of a daily healthy diet and physical activity are many. Cancer, diabetes and cardiovascular disease reduction, stronger bones, muscles and joints and improved mental status are all benefits of maintaining adequate nutrition and exercise.
Potential
With preparation and practice, you can obtain the recommended daily caloric and physical activity needs leading to a healthy weight as well as a reduction in cardiovascular disease and cancer risk.
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