Health Fitness

Exercise and balanced diet for a healthy life

A combination of a good exercise regimen and a balanced diet will produce long-lasting results of a healthy life. Exercise not only keeps a person in shape, it also makes one feel good about himself. As the sayings go, “a healthy body has a healthy mind” and “you are what you eat”. Exercising regularly stimulates the brain to produce endorphins, a chemical that helps a person feel more relaxed and at peace. A balanced diet is essential to maintain a healthy weight. Exercise and nutrition go hand in hand.

Studies have shown that aerobic exercise can strengthen your bones, which in turn helps you age better. Eating a low-fat, low-carb, and high-protein diet can help you achieve your goals faster. Exercising regularly prevents your risk of developing heart disease, diabetes, and certain types of cancer. To make sure you get enough exercise without straining your heart, calculate your heart rate with the heart rate calculator. Optimal training requires your heartbeat to reach 75% of your heart rate, which will burn a lot of calories in a short time.

Basic exercises to start:

There are three basic components to all exercise routines; Aerobics, Strength and Flexibility Training or Stretching.

Aerobic exercise: Walking, jumping, and swimming are the best forms of aerobic exercise. Jumping rope raises your heart rate much faster than walking. Therefore, ten minutes of jumping rope equals twenty minutes of walking. Swimming is considered the only exercise that allows all muscle groups to work together simultaneously to burn maximum calories.

Strength Training: Weights and Pilates are known as muscle strengthening and toning workouts. Weight training should be done at least three times a week. Pilates is becoming quite popular today, especially in western countries. Teaches mind and body control and helps strengthen core muscles.

Flexibility exercises: Yoga and stretching. Yoga is known for relaxation. Calms anxiety and generates a holistic approach to life. Stretching after every workout is highly recommended. It is a good way to prevent injuries and relieve tired and sore muscles.

Benefits of exercise:

The benefits of exercise are countless, to name a few:

• Increased brain performance
• Feel more energetic
• Releases stress
• Keeps disease at bay
• Strengthens the heart
• Eliminate anxiety and depression

Importance of a balanced diet:

A balanced diet will provide you with the energy your body needs to function properly. It is important to maintain healthy eating habits so that your immune system is strong enough to fight disease. Poor diet can make it difficult for children to grow and develop. Children with poor eating habits are more likely to continue doing so for the rest of their lives.

Easy to follow tips:

A healthy diet is a composition of fresh fruits and vegetables, lean protein, dairy, and whole grains. Here are some simple tips to get you started.

• Don’t fill up on empty calories, like cakes and cookies, etc.
• Try to make every calorie count by getting them from the four main food groups.
• Prefer fresh fruits to store bought juices.
• Try to eat six small meals instead of three large ones.
• Always eat a healthy snack between breakfast and lunch, and between lunch and dinner.
• Lastly, have a small snack before bed. That way, you won’t end up consuming large portions at every meal.

When starting a healthy lifestyle, do some homework on how to calculate the heart rate for optimal training, find out the caloric intake required for your age, and try to keep a food diary at first. Just stay disciplined through exercise, eat a balanced diet, and you can enjoy a happy life for years to come. Start bringing change today by living healthy.

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