The Art of Eating Well: A Guide to Nourishing Your Body and Mind || healthiswealth

 The Art of Eating Well: A Guide to Nourishing Your Body and Mind

Introduction

Eating well is more than just a daily necessity; it's a cornerstone of a healthy and fulfilling life. Proper nutrition fuels our bodies, sharpens our minds, and supports our overall well-being. In this article, we delve into the principles of healthy eating, exploring how to make nutritious choices that enhance your life and promote long-term health.

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Understanding the Basics of Nutrition

Macronutrients: The Building Blocks

Macronutrients are the primary nutrients required by our bodies in large amounts. They provide energy and are essential for growth, metabolism, and other bodily functions.

1. Carbohydrates: The body's main energy source, found in foods like fruits, vegetables, grains, and legumes. Opt for complex carbs like whole grains over simple carbs like sugary snacks for sustained energy.
2. Proteins: Crucial for building and repairing tissues, proteins are found in meat, fish, dairy, legumes, nuts, and seeds. Aim for a mix of animal and plant-based proteins.
3. Fats: Necessary for brain health and energy, fats are found in oils, butter, avocados, nuts, and fatty fish. Focus on healthy fats like omega-3 and omega-6 fatty acids while limiting saturated and trans fats.

Micronutrients: The Vital Vitamins and Minerals

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Micronutrients, though required in smaller amounts, are vital for preventing deficie

ncies and maintaining optimal health.

• Vitamins: Organic compounds crucial for various bodily functions. For instance, vitamin C (found in citrus fruits) supports the immune system, while vitamin D (obtained from sunlight and certain foods) is essential for bone health.
• Minerals: Inorganic elements like calcium, potassium, and iron are necessary for bone health, nerve function, and oxygen transport in the blood. Dairy products, leafy greens, nuts, and meat are good sources.

Principles of Healthy Eating

Variety and Balance

A balanced diet includes a wide range of foods to ensure you get all the necessary nutrients. The key is to fill your plate with colorful, nutrient-dense foods:

• Fruits and Vegetables: Aim for at least five servings a day. They are rich in vitamins, minerals, and antioxidants.
• Whole Grains: Include brown rice, quinoa, whole-wheat bread, and oats for fiber and essential nutrients.
• Lean Proteins: Incorporate chicken, fish, tofu, legumes, and low-fat dairy.
• Healthy Fats: Use olive oil, avocado, nuts, and seeds in moderation.

Portion Control

Understanding portion sizes helps prevent overeating and maintains a healthy weight. Use smaller plates, be mindful of serving sizes, and listen to your body’s hunger and fullness cues.

Hydration

Water is essential for every bodily function, from digestion to temperature regulation. Aim to drink at least eight 8-ounce glasses of water a day, and more if you are physically active or in a hot climate.

Making Healthy Choices

Reading Labels

Learn to read nutrition labels to make informed choices. Look for foods low in added sugars, sodium, and unhealthy fats. High-fiber, high-protein, and whole-food ingredients are indicators of healthier options.

Cooking at Home

Preparing meals at home allows you to control ingredients and portion sizes. Experiment with healthy recipes that use fresh, whole foods. Cooking can also be a fun and creative activity.

Mindful Eating

Mindful eating involves paying full attention to the eating experience. It helps you appreciate your food, recognize hunger and fullness signals, and prevent overeating. Try to eat without distractions, savor each bite, and enjoy the flavors and textures of your food.

Special Considerations

Dietary Restrictions and Preferences

Whether due to allergies, intolerances, ethical beliefs, or personal preferences, many people follow specific diets. Vegan, vegetarian, gluten-free, and dairy-free diets can all be balanced and nutritious with careful planning.

Supplements

While it's best to get nutrients from food, supplements can help fill gaps in your diet. Consult with a healthcare provider before starting any supplements to ensure they are necessary and safe.

The Benefits of Eating Well

Physical Health

Good nutrition supports a healthy weight, boosts immunity, reduces the risk of chronic diseases like heart disease, diabetes, and cancer, and promotes overall physical well-being.

Mental Health

A balanced diet positively affects mental health. Nutrient-rich foods like leafy greens, fatty fish, berries, and nuts have been linked to lower rates of depression and cognitive decline.

Energy and Vitality

Eating well provides the energy needed for daily activities and physical exercise. It enhances mood, improves concentration, and increases productivity.

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Conclusion

Eating well is an art that involves understanding nutrition, making balanced choices, and enjoying your food. By prioritizing a variety of nutrient-dense foods, controlling portions, staying hydrated, and practicing mindful eating, you can nourish your body and mind for a healthier, happier life. Remember, the journey to better eating habits is a gradual process, so start with small changes and build on them for lasting results.

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A Comprehensive Approach to Health: Balancing Body, Mind, and Lifestyle|| healthiswealth

 Sure! Here's a unique article about health that covers various aspects including physical health, mental well-being, nutrition, and lifestyle. 

(healthiswealth)

A Comprehensive Approach to Health: Balancing Body, Mind, and Lifestyle

 Introduction

Health is a multifaceted concept encompassing physical well-being, mental stability, and a balanced lifestyle. Achieving optimal health requires a holistic approach that integrates exercise, nutrition, mental health practices, and lifestyle choices. This article explores the interconnected aspects of health and provides practical tips for maintaining a well-rounded, healthy life.

 Physical Health: Foundation of Well-Being

Exercise and Physical Activity

Regular physical activity is crucial for maintaining good health. It enhances cardiovascular health, strengthens muscles, improves flexibility, and boosts mental health. The World Health Organization recommends at least 150 minutes of moderate-intensity aerobic physical activity throughout the week for adults.

Cardiovascular Exercise: Activities like running, cycling, swimming, and brisk walking improve heart health and endurance.

Strength Training: Weightlifting, resistance bands, and bodyweight exercises build muscle and bone density.

-Flexibility and Mobility: Yoga and Pilates enhance flexibility, balance, and joint health.

Incorporating a variety of exercises ensures comprehensive physical fitness and reduces the risk of chronic diseases such as obesity, diabetes, and heart disease.

 Nutrition: Fueling the Body

A balanced diet is essential for physical health. Proper nutrition provides the energy and nutrients needed for bodily functions, growth, and repair. Key components of a healthy diet include:

Macronutrients: Carbohydrates, proteins, and fats are essential for energy, muscle building, and overall bodily functions.

Micronutrients: Vitamins and minerals like vitamin D, calcium, iron, and potassium are vital for immune function, bone health, and preventing deficiencies.

-Hydration: Adequate water intake is crucial for digestion, temperature regulation, and overall cellular function.

Eating a variety of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats, ensures a nutrient-rich diet. Avoiding processed foods, excessive sugar, and unhealthy fats helps maintain a healthy weight and prevents chronic illnesses.

 Mental Health: Equally Important

 Stress Management

Chronic stress can have detrimental effects on both physical and mental health. Effective stress management techniques include:

- Mindfulness and Meditation: Practices like mindfulness meditation and deep breathing exercises reduce stress and promote relaxation.

- Physical Activity: Exercise releases endorphins, which are natural stress relievers.

- Time Management: Prioritizing tasks and setting realistic goals can reduce stress and increase productivity.

 Mental Well-Being Practices

Maintaining mental health is as important as physical health. Strategies to promote mental well-being include:

- Social Connections: Building and maintaining relationships with family, friends, and communities provide emotional support and reduce feelings of isolation.

- Therapy and Counseling: Seeking professional help for mental health issues such as anxiety, depression, and stress can provide coping strategies and emotional support.

- Healthy Habits: Adequate sleep, regular physical activity, and a balanced diet contribute to better mental health.

 Lifestyle Choices: Integrating Health into Daily Life

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Healthy Habits

Developing healthy habits is key to maintaining long-term health. Some beneficial lifestyle choices include:

Regular Sleep: Aim for 7-9 hours of quality sleep per night to support overall health and cognitive function.

-Avoiding Harmful Substances: Refraining from smoking, limiting alcohol consumption, and avoiding recreational drugs protect against numerous health issues.

- Routine Health Check-Ups: Regular medical check-ups and screenings help detect and prevent health problems early.

 Work-Life Balance

Achieving a balance between work, leisure, and personal time is essential for overall well-being. Tips for a healthy work-life balance include:

- Setting Boundaries: Clearly defining work and personal time helps prevent burnout.

- Engaging in Hobbies: Pursuing hobbies and interests outside of work promotes relaxation and personal fulfillment.

- Taking Breaks: Regular breaks during work hours improve productivity and reduce stress.

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 Conclusion

Health is a dynamic and holistic concept that requires a balanced approach to physical activity, nutrition, mental well-being, and lifestyle choices. By incorporating regular exercise, a nutritious diet, effective stress management techniques, and healthy lifestyle habits, individuals can achieve and maintain optimal health. Prioritizing health in all aspects of life leads to a more fulfilling, energetic, and balanced existence.

Feel free to adjust or add any additional information as needed!

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Fitness work encompasses a variety of activities and practices aimed at improving physical health, strength, and overall well-being

 Fitness work encompasses a variety of activities and practices aimed at improving physical health, || (health is wealth)strength, and overall well-being. This can include:

1. Cardiovascular Exercise

• Running/Jogging: Improves endurance and cardiovascular health.
• Cycling: Great for leg strength and stamina.
• Swimming: Low-impact, full-body workout.
• Rowing: Excellent for upper body and cardiovascular fitness.(healthiswealth)

2. Strength Training

• Weightlifting: Building muscle and bone density.
• Bodyweight Exercises: Push-ups, pull-ups, squats, etc.
• Resistance Bands: Versatile and effective for muscle toning.
• Kettlebell Training: Enhances strength and endurance.(healthiswealth)

3. Flexibility and Mobility

• Yoga: Improves flexibility, balance, and mental focus.
• Pilates: Strengthens the core and enhances flexibility.
• Dynamic Stretching: Prepares the body for physical activity.
• Static Stretching: Improves flexibility and reduces muscle tension.(healthiswealth).

4. Functional Training

• CrossFit: High-intensity functional movements.
• HIIT (High-Intensity Interval Training): Short, intense bursts of exercise.
• Circuit Training: Series of exercises performed in rotation with minimal rest.

5. Specialized Programs

• Sports-Specific Training: Tailored to improve performance in specific sports.
• Rehabilitation Exercises: For recovering from injuries.
• Prenatal/Postnatal Fitness: Safe exercises for pregnant and postpartum women.(healthiswealth)

6. Lifestyle and Nutrition

• Healthy Eating: Balanced diet to support fitness goals.
• Hydration: Essential for overall health and performance.
• Rest and Recovery: Importance of sleep and rest days.
• Mental Health: Meditation, mindfulness, and stress management.

Tips for Effective Fitness Work

1. Set Clear Goals: Define what you want to achieve (e.g., weight loss, muscle gain, improved endurance).
2. Create a Balanced Routine: Include a mix of cardio, strength, flexibility, and recovery.
3. Stay Consistent: Regular exercise is key to seeing results.
4. Listen to Your Body: Avoid overtraining and take rest days when needed.
5. Track Progress: Keep a fitness journal or use apps to monitor your progress.(healthiswealth)

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Physical fitness is a crucial aspect|| healthiswealth

                                 healthiswealth

 Physical fitness is a crucial aspect of overall well-being, encompassing various components that contribute to a healthy, active lifestyle. It involves more than just working out; it includes aspects like cardiovascular health, muscular strength, endurance, flexibility, and body composition. Each of these elements plays a vital role in maintaining the body's functionality and performance.

 Cardiovascular Endurance

Cardiovascular endurance refers to the efficiency of the heart, lungs, and circulatory system in supplying oxygen-rich blood to the working muscles during sustained physical activity. This component is essential for overall health and fitness, as it reduces the risk of cardiovascular diseases, improves lung capacity, and enhances stamina. Activities that boost cardiovascular endurance include running, cycling, swimming, and aerobic exercises. Regular participation in these activities helps in maintaining a healthy heart and lungs, which are critical for daily activities and long-term health. 

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 Muscular Strength

Muscular strength is the ability of a muscle or group of muscles to exert force against resistance. Building muscular strength is important for performing everyday tasks, such as lifting heavy objects, and for preventing injuries. Strength training exercises, such as weightlifting, resistance band exercises, and bodyweight exercises like push-ups and squats, are effective ways to enhance muscular strength. Consistent strength training leads to stronger muscles and bones, better metabolic health, and improved physical performance in various activities.

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 Muscular Endurance

Muscular endurance is the capacity of a muscle or group of muscles to sustain repeated contractions or to continue applying force against a fixed resistance for an extended period. This component is crucial for sports and activities that require prolonged physical effort, such as rowing, cycling, and running. Improving muscular endurance helps in reducing fatigue, enhancing posture, and increasing overall stamina. Exercises like planks, bodyweight squats, and continuous cycling or running can significantly boost muscular endurance.

2. Flexibility

Flexibility is the range of motion around a joint and its surrounding muscles during a passive movement. It is essential for performing everyday activities with ease, such as bending, reaching, and twisting. Flexibility reduces the risk of injuries, alleviates muscle soreness, and improves overall movement efficiency. Stretching exercises, yoga, and Pilates are excellent for enhancing flexibility. These activities help in lengthening muscles and tendons, increasing the range of motion, and promoting better posture and balance.

3.Body Composition

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Body composition refers to the ratio of fat mass to lean mass (including muscle, bone, and water) in the body. Maintaining a healthy body composition is vital for overall health, as excessive body fat is associated with various health issues, including heart disease, diabetes, and certain cancers. Regular physical activity combined with a balanced diet helps in achieving and maintaining a healthy body composition. Monitoring body composition rather than just focusing on weight provides a more accurate assessment of fitness and health progress.

4. Benefits of Physical Fitness

Engaging in regular physical activity and maintaining physical fitness offers numerous benefits, including:

1. Improved Heart Health: Regular exercise strengthens the heart, improves circulation, and lowers blood pressure, reducing the risk of heart disease.

2. Enhanced Mental Health: Physical activity releases endorphins, which help in reducing stress, anxiety, and depression. It also improves cognitive function and memory.

3. Increased Energy Levels: Regular exercise boosts energy levels by improving the efficiency of the cardiovascular system and increasing muscle strength and endurance.

4. Better Weight Management: Physical fitness helps in burning calories, reducing body fat, and maintaining a healthy weight.

5. Stronger Immune System: Regular exercise enhances the immune system, making the body more resistant to illnesses and infections.

6. Improved Sleep Quality: Physical activity promotes better sleep patterns and reduces the likelihood of sleep disorders.

 Conclusion

healthiswealth

Physical fitness is a critical component of overall health and well-being. By incorporating various forms of exercise, such as cardiovascular workouts, strength training, flexibility exercises, and endurance activities, individuals can achieve and maintain optimal physical fitness. A commitment to regular physical activity, combined with a balanced diet and healthy lifestyle choices, leads to a healthier, more active, and fulfilling life.

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Physical Fitness|| healthy is best for wealth

Fitness is a broad and multifaceted concept that encompasses physical health, mental well-being, and overall quality of life. Achieving and maintaining fitness involves a balanced approach to exercise, nutrition, and lifestyle habits, which collectively contribute to optimal functioning and longevity.

Physical Fitness|| healthy is best for

Physical fitness is the cornerstone of overall health. It includes several components:

1. Cardiovascular Endurance: This refers to the ability of the heart, lungs, and blood vessels to deliver oxygen to the body efficiently during sustained physical activity. Activities like running, swimming, cycling, and aerobic exercises enhance cardiovascular endurance, reducing the risk of heart disease and improving stamina.

2. Muscular Strength: Strength training exercises, such as weightlifting and resistance training, build and maintain muscle mass. This not only improves physical performance but also supports bone health, enhances metabolic rate, and aids in injury prevention.

3. Muscular Endurance: This is the ability of muscles to perform repetitive contractions over time without becoming fatigued. It is crucial for daily activities and sports performance. Activities like rowing, cycling, and bodyweight exercises such as push-ups and sit-ups develop muscular endurance.

4. Flexibility: Flexibility involves the range of motion around joints and muscles. Stretching exercises, yoga, and Pilates are effective in enhancing flexibility, reducing the risk of injuries, and improving posture and balance.

5. Body Composition: This refers to the proportion of fat and non-fat mass in the body. A healthy body composition, achieved through regular exercise and proper nutrition, is essential for overall health. Monitoring body composition helps in assessing fitness levels and setting realistic health goals.

 Mental Fitness

Mental fitness is equally important as physical fitness. It involves cognitive functioning, emotional stability, and mental resilience. Engaging in regular physical activity has been shown to improve mental health by reducing symptoms of depression and anxiety, enhancing mood, and improving sleep quality. Mindfulness practices, such as meditation and deep-breathing exercises, contribute to mental clarity and stress management.

Nutrition and Hydration

Proper nutrition is fundamental to fitness. A balanced diet rich in whole foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats, provides the essential nutrients needed for energy, muscle repair, and overall health. Hydration is also crucial, as water is vital for numerous bodily functions, including temperature regulation, joint lubrication, and nutrient transportation.healthyisbestfor

 Lifestyle Habits

Incorporating healthy lifestyle habits is key to maintaining fitness. This includes:

- Consistency: Regular exercise and healthy eating should be part of daily routines.

- Rest and Recovery.  Adequate sleep and rest days are essential for muscle recovery and overall well-being.

- Stress Management: Engaging in hobbies, social activities, and relaxation techniques helps in managing stress effectively.

- Avoiding Harmful Behaviors: Limiting alcohol consumption, avoiding smoking, and steering clear of drugs are critical for long-term health.healthyisbestfor

 The Role of Goal Setting

Setting realistic and achievable fitness goals is motivating and provides direction. Goals can be short-term, such as running a 5K, or long-term, like losing a certain amount of weight or achieving a specific fitness level. Tracking progress and celebrating milestones are important for maintaining motivation and commitment.  healthyisbestfor

 Conclusion

Fitness is a lifelong journey that requires dedication, perseverance, and a holistic approach. By integrating physical activity, balanced nutrition, mental well-being, and healthy lifestyle habits, individuals can achieve optimal health and enjoy a higher quality of life. Whether you are a beginner or a seasoned athlete, embracing the principles of fitness will lead to lasting benefits and a more fulfilling life.healthyisbestfor

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Fitness and Exercise||| https://healthyisbestfor.blogspot.com/2024/07/the-art-of-eating-well-guide-to.html

          Fitness and Exercise:

 Health Benefits, How to Get Started, and How to Get Better

Fitness translates into function, improving your ability to do everyday activities. And no, you don’t need to spend hours at the gym to boost your fitness.Peter Stark/Getty Images

Many people strive to be fit. Fitness, after all, is synonymous with health.

Having a high level of overall fitness is linked with a lower risk of chronic disease, as well as a better ability to manage health issues that do come up. Better fitness also promotes more functionality and mobility throughout one’s life span.

And in the short term, being active can help your day-to-day functioning, from better mood to sharper focus to better sleep.

Simply put: Our bodies are meant to move, and they tend to function better when we’re more fit.

That said, it’s also important to know that there are many different ways to be fit (think of a ballet dancer versus a bodybuilder or a sprinter versus a gymnast). And fitness does not have a singular “look.” In fact, appearance can’t necessarily tell you about someone’s habits, whether they’re actually physically active, or even whether they’re fit at all.

What It Means to Be Fit

According to the Physical Activity Guidelines for Americans set forth by the U.S. Department of Health and Human Services (HHS), there are five components of physical fitness:

• Cardiorespiratory Fitness Your VO2 max is a commonly used measure of this. It’s your body’s ability to uptake and utilize oxygen (which feeds all of your tissues), something that is directly related to your health and quality of life, says Abbie Smith-Ryan, PhD, professor and director of the Applied Physiology Laboratory at the University of North Carolina in Chapel Hill.
• Musculoskeletal Fitness This includes muscle strength, endurance, and power.
• Flexibility This is the range of motion of your joints.
• Balance This is your ability to stay on your feet and steady to avoid falls.
• Speed This is how quickly you can move.

A frequently cited peer-reviewed research paper from 1985 defined the difference between the terms “physical activity” (bodily movement resulting in energy expenditure), “exercise” (planned and structured physical activity), and “physical fitness.” The paper defined physical fitness as a set of attributes that people have or achieve that determines their ability to carry out daily tasks with vigor and alertness, without undue fatigue. Cardiorespiratory endurance, muscular endurance, muscular strength, body composition, and flexibility are components that can be used to measure fitness, also according to that paper. 

In the real world, fitness translates to function, says Dr. Smith-Ryan. For example, can you carry your groceries or walk up the stairs without getting winded? Can you run around the backyard with your kids? Can you climb the stairs?

Exercise is distinct from fitness because exercise is what you do to improve your fitness.

Types of Fitness

There are a few main components of fitness, all of which are important for building a well-rounded exercise routine. Below, you will find the ones included in the Physical Activity Guidelines for Americans, which HHS highlights as the components that should be included in weekly exercise. (It’s worth noting that many definitions of fitness include other components as well, such as endurance, muscular endurance, power, speed, balance, and agility — as mentioned above.) 

Aerobic (Cardiovascular) Exercise

Aerobic exercise is the foundation of every fitness program — and for good reason. Also called cardiovascular exercise or cardio, this type of physical activity increases your heart rate and breathing rate, which improves your cardiorespiratory fitness, according to the American Heart Association. 

Aerobic exercise includes activities like brisk walking, running, cycling, swimming, aerobic fitness classes (like kickboxing), tennis, dancing, yard work, tennis, and jumping rope, per the Physical Activity Guidelines.

Learn More About Aerobic Exercise

Strength Training

Strength training is an important way to improve mobility and overall functioning, particularly as you get older. “As you age, you lose muscle mass, which can have a significant impact on the quality of life. Strength exercises build bones and muscle, and more muscle protects your body from falls and the fractures that can happen in older age,” says Robert Sallis, MD, a family medicine doctor at Kaiser Permanente in Fontana, California, and chairman of the Exercise Is Medicine initiative with the American College of Sports Medicine (ACSM).

According to the ACSM, the definition of strength or resistance training is exercise that is “designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance.” Activities that answer this call include lifting weights, using resistance bands or your body weight, carrying heavy loads, and even strenuous gardening, per the Physical Activity Guidelines from HHS. 

Learn More About Why Strength Training Is Important and How to Do It

Flexibility and Mobility

Flexibility and mobility are both important components of healthy movement, according to the International Sports Sciences Association. However, they are not synonymous. 

Flexibility refers to the ability of tendons, muscles, and ligaments to stretch, while mobility refers to the body’s ability to take a joint through its full range-of-motion. 

There is no specific recommendation for the number of minutes you should do activities that improve flexibility or mobility (such as stretching), and the health benefits of those activities are not known because of a lack of research on the topic, according to the Physical Activity Guidelines from HHS. But the guidelines note that flexibility exercises are important for physical fitness.

And the guidelines do recommend that older adults incorporate balance training into their weekly fitness routine. Evidence suggests that regular exercise that includes balance training can significantly reduce older adults’ risk of falls, which can cause serious and debilitating injuries, among other consequences.

Learn More About How the Different Types of Flexibility Exercises and How to Become More Flexible

Rest and Recovery

Building in rest and recovery days allows time for your body to repair the natural damage that occurs to muscles during exercise. Exercise, by definition, puts stress on the muscles and the body. The repairing or healing of that stress is how you get stronger (and fitter). But you need to give the body adequate rest after a workout for that recovery process to happen.

Recovery days can include no physical activity at all or they may look like an active recovery day, which means doing low-intensity, low-impact forms of exercise, such as walking or gentle yoga. Dr. Sallis generally recommends doing some activity every day, such as a 10-minute walk outdoors.

For rest and recovery days, the idea isn’t that you’re immobile on your couch; it’s just that you’re not pushing yourself to a point where physical activity feels strenuous or challenging. 

Learn More About How to Find the Right Amount of Rest and Recovery for Your Workout Routine

Health Benefits of Exercise

Improved fitness drastically reduces the risk of chronic diseases that develop over time, such as heart disease, type 2 diabetes, and even cancer. “The one thing that will help prevent almost any type of disease is fitness,” says Grayson Wickham, DPT, CSCS, founder of Movement Vault, a mobility and movement company in New York City.

In 2007, ACSM partnered with the American Medical Association to launch the Exercise Is Medicine initiative, with the goal of making physical activity assessment part of routine medical care and providing exercise resources to people of all ability levels. “The scientifically proven benefits of physical activity remain indisputable, and they can be as powerful as any pharmaceutical agent in preventing and treating a range of chronic diseases and medical conditions,” the initiative’s website notes.

Here’s a breakdown of those benefits:

Exercise Boosts Your Mood

Regular exercise has been shown to be a buffer against depression and anxiety, according to research. What’s more, other studies show that exercise can help manage the symptoms of depression and help treat it, notes a scientific article. Exercise may help reduce inflammation, something that has been shown to be increased in people with depression; it’s also possible that physical activity promotes favorable changes in the brain, too, say the researchers.

Learn More About the Ways That Being Fit Boosts Energy and Mood

Exercise Is Good for Sleep

Habitual exercise can help you get more restful sleep at night. Of 34 studies included in a systematic review, 29 found that exercise improved sleep quality and was associated with longer bouts of slumber. It may help set your body clock (so that you are alert and sleepy at appropriate times), create chemical changes in the brain that favor sleep, and, as past research indicates, can ease presleep anxiety that may otherwise keep you up.

It’s worth noting, however, that high-intensity exercise done too close to bedtime (within about an hour or two) can make it more difficult for some people to sleep and should be done earlier in the day.

Learn More About the Intimate Relationship Between Fitness and Sleep

Exercise Promotes Long-Term Health

Exercise has been shown to improve brain and bone health, preserve muscle mass (so that you’re not frail as you age), boost your sex life, improve gastrointestinal function, and reduce the risk of many diseases, including cancer and stroke. Research involving more than 116,000 adults also showed that getting the recommended 150 to 300 minutes of physical activity per week decreased the risk of death from any cause by 19 percent.

Learn More About the Amazing Ways Being Fit Boosts Your Health

Fitness Helps You Manage Chronic Disease

Exercise helps the body function, and that includes managing other chronic health problems. According to the Centers for Disease Control and Prevention (CDC), if you have osteoarthritis, high blood pressure, type 2 diabetes, multiple sclerosis, Parkinson’s disease, dementia, or have had a stroke or cancer, physical activity can help. Exercise can help decrease pain, improve insulin sensitivity and blood sugar control, promote mobility, improve heart health, lower the risk of other chronic diseases, and play a role in good mental health.

If you have a chronic disease and you’re looking to stay active or get more active, a walking routine is generally a safe place to start. “The vast majority of people do not need clearance from their doctor to start walking, unless your physician has told you specifically that they don’t want you exercising,” says Sallis. 

He says he wishes that more people would look at physical activity as a baseline and that: “You need to get clearance from your doctor not to exercise,” he says. 

But if you get excessively short of breath, experience chest pain, or have any other concerning symptoms, call your doctor.

Learn More About Why Being Fit Helps With Chronic Disease Management

How Much Exercise Do You Need?

Per the Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services, clocking either 150 minutes of moderate-intensity aerobic activity (such as brisk walking) or 75 minutes of vigorous-intensity aerobic activity (such as jogging or running) per week is the lowest amount of exercise that promotes good health. (Doing a combination of moderate and vigorous activity is also okay, as long as you spread it out over at least two days during the week.)

Additionally, do muscle-strengthening activity at least two days a week, targeting all of the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms), according to the guidelines.

There is currently no recommendation for flexibility or mobility work, according to the HHS. But older adults in particular should incorporate balance training into their weekly physical activity.

Doing more physical activity has been linked to even greater health benefits, particularly up to 300 weekly minutes of moderate-intensity exercise (after which the incremental benefits start to flatten out). And know that these baseline fitness recommendations, while they are enough to promote good long-term health,  may not be sufficient to meet certain health or fitness goals. (For example, you will need to exercise for a significantly longer amount of time each week if you want to train for a marathon.)

And know that extreme amounts of exercise may put increased stress on the body and can actually lead to some negative health effects; research has yet to determine what that upper limit might be, but the evidence so far suggests that it is at least several times the current weekly minimum recommendations.

Learn More About How Much Exercise You Actually Need

Everyday Health

What to Eat Before, During, and After Exercise

Fueling your body with adequate and healthy foods also plays an important role in exercise. 

Before Your Workout If you’re exercising shortly after you wake up in the morning, listen to your body’s hunger cues, says Jackie Dikos, RDN, a sports dietitian in Westfield, Indiana, and author of Finish Line Fueling. If you ate a heavier or later dinner the night before, you may not need anything. If you have an intense workout ahead of you and are hungry, you may need a small snack.

Eating easy-to-digest carbohydrates, such as a banana or some cereal just prior to a workout, or a combination of carbs and protein (e.g., toast with nut butter) 30 minutes beforehand will fuel you up for the work ahead. If you recently ate a meal, you may be able to skip the snack entirely.

During Your Workout Shorter workouts don’t require mid-exercise fueling, but longer bouts of endurance exercise do. Consume 30 to 60 grams of carbohydrates every hour after the first 60 minutes of exercise, according to recommendations from the International Society of Sports Nutrition. Sports drinks are one option. 

After Your Workout A low- to moderate-intensity workout, such as a 45-minute brisk walk, doesn’t require immediate refueling (particularly if your next meal is not far away), Dikos says. But if you’ve just done a high-intensity workout, or if you know you’re doing another workout later that day or a tough workout the next day, your body will need fuel. Dikos recommends eating half a gram of carbs per pound of body weight, plus 10 to 20 grams of protein.

Learn More About What You Should Eat Before, During, and After Your Workout

Tips for Getting Started and Staying Motivated to Exercise

It can be tough to get into (and stick with) an exercise routine. Here are some tips:

• Break It Up Fitness professionals have changed their tune on this over the years. The current Physical Activity Guidelines for Americans says that everything counts toward those weekly activity targets (as long as the intensity is high enough). You can take a 5-minute walk up the block, climb the stairs in your home a few times, or stand up from your desk and do a set of squats. “More recent data shows that there are health benefits to accumulating activity. Those short ‘exercise snacks’ add up,” says Sallis.
• Increase Slowly Jumping into a busy and intense exercise routine can set you up for mental and physical burnout — and it puts you at risk of injury, too. Sallis recommends beginning where you are comfortable (in terms of distance if you are walking or jogging, or in terms of weights if you are strength training) and slowly increasing the duration and intensity over a period of weeks or months. Getting on an exercise program (look at apps or small group training) or finding a personal trainer can help with this progression.
• Do ‘Non’-Exercise Exercise Do you count playing with your kids in the backyard, cleaning the house, doing yard work, dancing in your kitchen, and taking the dog out as exercise? You should — because they can all count toward your movement quota, says Sallis. Look at those everyday activities as opportunities to help you get fit and keep moving.
• Schedule It Exercise is as important as any other activity. And while small bouts are good, you’ll also probably get to a point where you want to do longer durations. And that’s where looking at your schedule, finding a time that works during your day, and adding it to your calendar (as a “nonnegotiable” meeting) will help, says Smith-Ryan.
• Consider HIIT High-intensity interval training (HIIT) can be great for beginners, including those who are sedentary or are overweight or obese. “In our lab, we have almost 100 percent compliance with interval training. HIIT is really easy to buy into and stick with,” Smith-Ryan says. HIIT calls for a shorter duration of exercise than traditional workouts (with the same benefits), resulting in less time commitment and fewer injuries overall, she explains. (Plus, it can be done without equipment, in your home.) Even though it is “high-intensity,” you’ll move at a pace that’s appropriate for your fitness level, and you’ll only do short bouts of the more strenuous type of movement at a time. Recruiting a personal trainer to help you structure a HIIT workout can be a great help.

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