Diet and exercise – what to eat and how to exercise to stay healthy
Genetic conditions do not ultimately determine the development of the disease, which is why diet and exercise are as important as individually tailored preventive measures. Don’t you think it’s worth trying to reduce your risk of developing the disease by making a few changes in your life?
Properly chosen diet and exercise will allow us to stay healthy and shed unnecessary kilograms
Content: Diet, movement and diseases of civilization Physical activity in the world Why it pays to exercise regularly How to increase physical activity What is healthy nutrition Pyramid of healthy eating. Diet and consultation with a nutritionist What products to avoid?
Diet and exercise and the diseases of civilization
Prevention of the diseases of civilization – including obesity, diabetes, heart disease, lung disease and cancer – should, according to the World Health Organization (WHO), target four main risk factors in a healthy population, namely:
- smoking,
- harmful alcohol abuse,
- unhealthy food
- low / no physical activity.
Physical activity in the world
Every fourth adult does not observe the minimum level of physical activity. Among young people, the situation is even worse – up to 4 out of 5 teenagers are not active enough. Insufficient physical activity is a key factor in the development of:
- cardiovascular disease,
- tumors,
- type 2 diabetes,
So motivating ourselves and others to exercise regularly and take care of this aspect of our lifestyles seems to require no further justification.
Why is it worth exercising regularly?
Regular exercise is recommended to:
- reduce the risk of high blood pressure, coronary heart disease, stroke, type 2 diabetes, certain cancers (including breast cancer and colorectal cancer),
- control your body weight – prevent the development of overweight and obesity,
take care of the condition of the osteoarticular system – prevent osteopenia and osteoporosis, - reduce the risk of fractures – prevent injuries,
- improve the performance of our heart – prevent cardiovascular diseases,
- increase in muscle mass and improvement of skeletal muscle function – prevention of sarcopenia,
- improve cognitive function,
- improve sleep quality,
- reduces the feeling of stress and anxiety – prevents depression,
- reduce the risk of excessive weight gain, gestational diabetes and postpartum depression in pregnant women.
GOOD TO KNOW: If you lead a sedentary lifestyle, start with a little movement training and gradually increase your physical activity. Movement activity should be an integral part of human life Movement activity should be an integral part of human life What is aerobic training?
It is any effort that involves large muscle groups, eg:
- run,
- swimming,
- Cycling,
- dance,
- group aerobics lessons,
- exercise using “cardio” training aids.
Aerobic exercise training should be performed in at least several sessions, each ≥ 10 minutes, evenly spaced throughout the week (4-5 days). IMPORTANT: You should aim to do at least 30 minutes/week 5 times a week (at least 2.5 hours/week) of moderate-intensity aerobic training or at least 1 hour/week of high-intensity exercise.
