About Exercise And Nutrition

Besides not smoking, the most influential determinants of good health are exercise and nutrition, according to the Harvard School of Public Health (HSPH). A lifestyle that includes physical activity and healthy eating habits lowers the risk of developing obesity and many chronic diseases, including heart disease and diabetes. Whether you aim to achieve a healthy weight or reach peak athletic performance, both exercise and nutrition play important roles in reaching your goals.

Nutrition Basics

According to the HSPH, nutritious eating includes several basic principles: eat a plant-based diet that includes plenty of fruits, vegetables and whole grains; generally avoid red meat and unhealthy fats (saturated and trans fats); choose healthy fats such as olive or canola oil; and, most importantly, keep total calories low to avoid weight gain. A multivitamin is a good nutritional "insurance policy," and a vitamin D supplement may offer additional health benefits, reports the HSPH.

Exercise Benefits

The U.S. Surgeon General's report titled "Physical Activity and Health" states that regular exercise prevents risk of developing or dying from some of the leading causes of death in the United States, including the number one killer --- heart disease. Exercise improves health in the following ways, according to the report: reduces the risk of premature death, particularly from heart disease; reduces risk of developing diabetes, high blood pressure and colon cancer; helps lower blood pressure in people who already have high blood pressure; promotes psychological health; helps control weight; helps build and maintain healthy bones, muscles and joints; and promotes strength and mobility in older people.

Physical Activity Recommendations

According to the HSPH, health authorities including the American College of Sports Medicine and the American Heart Association recommend that healthy adults get a minimum of 30 minutes of moderate-intensity aerobic activity (such as a brisk walk that elevates the heart rate), five days a week, or at least 20 minutes of vigorous-intensity aerobic activity (such as jogging), three days per week. Keep in mind that these guidelines are minimums, not upper limits --- more exercise results in more health benefits, and overweight individuals may require an hour of moderate-intensity aerobic activity five days a week to lose weight, explains the HSPH.

Sports Nutrition

Highly active people have special nutritional needs, according to the President's Council on Physical Fitness and Sports (PCPFS). Hydration is especially important during strenuous exercise; water is a fine choice for most workouts, but during a workout lasting 90 minutes or longer, your body may benefit from a sports drink that includes electrolytes and carbohydrates, the PCPFS reports. A diet rich in carbohydrates, iron and calcium is also crucial for achieving peak physical performance, according to the PCPFS.

Eating for a Healthy Weight

Paired with exercise, a nutritious diet can help you achieve a healthy weight. To lose or maintain weight, the HSPH offers several recommendations regarding nutrition: avoid extreme fad diets --- instead, choose smaller portions of nutrient-rich foods; eat slowly; skip sugary drinks; keep the television off during meals; and ask yourself whether you are really hungry before eating.