Being physically active and maintaining a healthy weight are both important to our overall health, and benefit our lives in different ways. Compared with being very sedentary, being physically active for at least 30 minutes on most days of the week reduces the risk of developing chronic health problem such as;
• Heart disease, hypertension, diabetes, osteoporosis, or obesity.
• High risk for heart disease
Physical activity and nutrition work together for better health. Increasing the calories you use allows you to eat more, which makes it easier to get the nutrients you need. Physical activity and nutrition work together for bone health, too. Calcium and other nutrients are needed to build and maintain strong bones, but physical activity is needed as well.
Two types of physical activity are especially beneficial:
1.) Aerobic activities. These are activities that speed your heart rate and breathing. They help cardiovascular fitness.
2.) Activities for strength and flexibility. Developing strength may help build and maintain your bones. Carrying groceries and lifting weights are two strength-building activities. Gentle stretching, dancing, or yoga can increase flexibility.
To get these health benefits, adults need moderate physical activity for a total of at least 30 minutes most days of the week, preferably daily, and children need at least 60 minutes per day.
There are many different theories and nutrition adoptions that we can get lost in but we believe that nutrition should/always be as simple as possible. Until you become a nutritionist or gain at least a decade of nutritional experience under your belt, the best place to start is by developing simple habits with your nutrition to promote consistency and growth with your health while minimizing failure at achieving it. Everyone is different and results can vary from but here are some key rules of thumb to start with that are applicable for anyone who wants to live healthier and move better!
FUEL- Daily Nutrition Intake- Snacks are important. Instead of eating three big meals, try and break-up those meals into healthy portions creating four to five meals in a day consisting of a balance of proteins, carbs, and fats. This will ensure that your body is never lacking and will give you fuel all day. Think “everything in moderation”
HYDRATION-Water instead of juice or soda. Although, drinks say they are all natural or no sugar added they may contain other substitutes that could potentially have an affect on your body and how it processes them. In addition, water helps to regulate weight and the best to avoid dehydration. Daily recommendation is 8-10 glasses or half of your body weight per day.
REST/RECOVERY- Sleep is vital to human health, and a good night’s sleep is essential to overall physical, cognitive, and emotional well-being. Daily recommendation for teens ages 13-18 is 8-10 hours a day. Adults ages 18 and over is 7-9 hours a day.
Information cited from websites below.
Visit the link for information!
DIETARY GUIDELINES FOR AMERICANS