Your physical activity habits and what you eat are two of the most important factors in determining your health, according to the Harvard School of Public Health. Improving your diet or maintaining a healthy one and incorporating regular exercise into your lifestyle can reduce your risk of chronic disease, promote healthy growth and development, and contribute to improved mental health.
Nutrition
A well-balanced, nutritious diet is one that provides your body with enough energy and nutrients for proper development. A healthy diet, including plenty of fruits, vegetables, whole-grain foods and healthy sources of protein and fat, provides your body with a variety of essential nutrients to keep your cells and body systems working properly. Eating nutritious foods while staying within your body's daily calorie needs can help you control your weight, which is another component of good health.
Exercise
Regular exercise, including aerobics, strength training and flexibility exercises, can help you reduce your risk of developing heart disease, some types of cancer and type 2 diabetes. Aerobic exercise helps control your blood pressure and cholesterol levels, which contributes to improved heart health. The Centers for Disease Control and Prevention reports that regular exercise can boost your mood and relieve some symptoms of anxiety and depression. It also reports that staying active throughout your life increases your chances of living healthier for longer.
Recommendations
The American College of Sports Medicine recommends at least 30 minutes of moderate-intensity aerobic exercise five days each week. It also recommends muscle-strengthening exercises for your major muscle groups at least two days each week. This amount of exercise is enough for a healthy adult to maintain good health and reduce the risk of developing chronic diseases. Your healthy diet should include a wide variety of healthy foods and should stay within your body's daily calorie needs. You can estimate your calorie needs by using the "Daily Food Plan" tool on mypyramid.gov.
Considerations
You should consult with your doctor before beginning a new exercise program, if you are new to exercise. Choosing exercise activities that you enjoy will increase your chances of sticking with your exercise routine. Visiting with a registered dietitian may be beneficial as you develop a healthy eating plan that meets your specific goals and needs. Staying consistent with your healthy eating and exercise habits will be beneficial for your long-term health.
References
- Harvard School of Public Health: The Nutrition Source
- Harvard School of Public Health; The Nutrition Source: What You Should Eat; 2011
- The Centers for Disease Control and Prevention; Physical Activity for Everyone: The Benefits of Physical Activity; 2011
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
- United States Department of Agriculture; MyPyramid: Daily Food Plan; 2011
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