Nutritious eating and regular exercise are two important components for a healthy lifestyle. Making both a daily habit can go a long way in building physical strength and keeping mentally fit. Practiced in tandem, they can help prevent illnesses, including heart disease, stroke and high blood pressure. They can also help avoid obesity, which increases the risk of serious illnesses, including Type 2 diabetes. In addition to physical benefits, exercise can help boost your mood and relieve stress.
Eat Smart
Because food fuels the body, a well-balanced diet is vital to a healthy life. It's important to emphasize fruits, vegetables and whole grains and minimize saturated and trans fats and food laden with sugar and salt. As a proportion guide, fill half your plate with vegetables, one-fourth with lean meat, poultry or fish and one-fourth with whole grains. Building a colorful plate avoids starchy foods, such as potatoes, white rice and bread. Watching portion sizes limits overeating, a bad practice, even if you're eating nutrient-rich food. Eating four or five small meals a day is better than one or two large ones, as it curbs hunger and decreases the risk of binging on unhealthy food.
Exercise Regularly
A regular exercise routine is vital for a healthy lifestyle. The most effective workout plans include both aerobic and strength-building activities. Aerobic exercise, such as jogging or cycling, helps strengthen the heart and makes the cardiovascular system more efficient. Strength-training, using free weights or resistance machines, increases muscle mass and makes you stronger.
Most adults should try to incorporate at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous aerobic activity, into their weekly schedule. You should also do two or more sessions of strength training every week.
Get Moving
Structured exercise isn't for everyone. But it's still possible, and important, to incorporate physical activity in your daily routine. Options include taking the stairs instead of the elevator and walking instead of driving short distances. Exercising with a friend can help make it less boring. Start slowly to avoid getting discouraged. Try walking around the block or on your lunch hour and gradually build up distance. A little physical exertion is better than none at all. Before starting any exercise program, consult your physician.
Working Together
To feel good and reap the health benefits, incorporate both of these components -- nutritious eating and exercise -- every day. Though eating a balanced diet is important, you still need to exercise. Eating a diet high in sugar, salt and saturated and trans fats will negate many of the positive effects of regular exercise. Doing one healthy component without the other isn't enough.
References
- American Dietetic Association: It's About Eating Right
- MayoClinic.com: Aerobic Exercise: Top 10 Reasons to Get Physical
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier
- American Dietetic Association: Balanced Meals
- MayoClinic.com: Fitness Programs: 5 Steps to Getting Started
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