Table of Contents
In this article we will explore exercise and nutrition for a healthy lifestyle, focusing on the definition of fitness, how to stay healthy and fit and diet and exercise.
What is Fitness?
Fitness is the physical, mental, and emotional condition of an individual. It includes your general appearance and body weight. It’s all about having a good quality of life, feeling good, looking good and living a long life.
According to MIT Medical, “ Physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel, and do our best. Physical fitness involves the performance of the heart and lungs, and the muscles of the body. And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability”.
Stay Healthy and Fit
In order to stay healthy and fit, it is important to exercise regularly and eat a balanced diet. There are two types of exercises: aerobic and anaerobic.
Aerobic exercises use oxygen as fuel and can be done for long periods of time, such as running, cycling, or swimming. Cardiovascular exercises have been proven to strengthen the heart and lungs. It improves the overall condition of the cardiovascular system. This is important because improving cardiovascular health also improves air flow and lung expansion.
Conversely, anaerobic exercises which involve short bursts of intense activity, do not use oxygen as fuel, such as weightlifting, sprinting, or interval training. These types of exercises increase muscle power, strength and size and is known to reduce fatigue through a greater tolerance for lactic acid and improve muscle endurance.
You should monitor your heart rate when you exercise based on your age. If you are a 16-year-old, you should have a resting heart rate of around 60 bpm. If the numbers go over 100 bpm and it stays there for longer than 10 minutes, then that means that the exercise was too intense, and it may be time to take a break or pull back.
The resting heart rate for a 50-year-old is typically 60-100 beats per minute (bpm). A person’s heart rate decreases with age. A fit and healthy 50-year-old, who exercises regularly, may have a resting heart rate of 45 bpm. Your maximum age-related heart rate is the highest heart rate you can achieve as you get older. It’s best to estimate your maximum age-related heart rate by subtracting your current age from 220. For example, a 50-year-old person’s maximum age-related heart rate is 170 beats per minute. A study done by the British Heart Foundation found that a person’s age is the main indicator of their heart rate.
Diet & Exercise
A diet is a set of eating habits that you follow for a certain period. There are many different types of diets that you can follow, so it’s important to know what they are and how they work.
People have been following different diets for centuries. These diets do different things to your body, and they all have varying nutritional values. We will not discuss every type of diet known here, except for a few common ones. A well-known diet is the Ketogenic diet which has shown to be successful for weight loss and helping with diabetes. The Atkins diet is also a type of diet with low carbs, but high fat and protein which may help with weight loss. The Vegan diet is a diet with no animal products. A Dairy Free diet is lactose free and can be a good option for those that are lactose intolerant. Dairy products contain high levels of fats, cholesterol, and protein; so, if you are looking to lose weight, cutting back on dairy products may help.
We all love to snack even when dieting. There are some healthy snacks to consider depending on your diet; fruit smoothies, apples, blue berries, peanuts, almonds, bananas, whole-grain cereal, low-fat yogurt, and dark chocolate to name a few.
It’s not difficult to see why people are looking for a quick answer to weight loss. You may have even tried fad diets, cleanses, or other quick fixes in the past with little success. If you’re looking for lasting results, you need to adopt a healthy lifestyle that includes healthy eating and exercise. Check out our body mass index calculator and find out what your current BMI is as the first step in your exercise regimen.
People should try to eat healthy and exercise regularly to live a healthy lifestyle. Do you eat a balanced diet? Do you exercise regularly? Comment and share with us how you do it.