Health and Fitness Guide

Overview of Healthy Eating, Physical Activity and Stress Management

There are a number of factors that can contribute to your health. Exercise, for example, is considered one of the most important aspects of healthy living. The Centers for Disease Control (CDC) suggests that adults should engage in at least 150 minutes of moderate-intensity exercise per week. You’ll be able to do some form of aerobic or muscle-strengthening exercise if you’re an athlete or have the skills. It’s recommended that all adults do some kind of physical activity to stay healthy. The amount of active time depends on age, gender, current fitness level, weight, family health history and preferences, among other factors.

What happens when we aren't getting enough fruits and vegetables, and don't eat enough protein? One way that food choices can impact our overall health is through what we call “hidden hunger” – the feeling of being hungry and wanting a snack but not having the energy or resources to satisfy it. That's called overeating. For many people, this may be a problem because they feel uncomfortable about eating certain meals that they believe would make them hungrier. In addition, when you're trying to lose weight, you might try cutting out foods that are high in carbohydrates or fat, which could cause weight gain. To help you manage stress, get regular sleep, watch your alcohol consumption and control weight, here are some suggestions for helping yourself.

How much should I eat each day? In a study published in April 2013 in Preventive Medicine Reports, researchers followed 9,000 participants over 8 years and found that those who ate more daily were less likely to die from any disease, compared with those who consumed fewer calories each day. Those who ate 10 percent more daily than advised on the label were also more likely to live to see another decade. Researchers added that these results didn’t prove that cutting calories was a cure for dying early. However, when we understand how this happens, it can help us better manage our health.

Food Choices Impact Your Body By changing your diet, you can change your body and the way it responds to chemicals that your body produces. Changes in your liver can cause you to produce substances that raise blood pressure and increase your risk of stroke. This is known as oxidative stress. As research has shown, diets low in fruits and vegetables can also affect you negatively by reducing good cholesterol levels, increasing bad ones and altering how your body absorbs calcium. Certain ingredients in processed foods, like trans fats, are linked to heart disease, cancer and type 2 diabetes. Many processed and fast foods contain high amounts of sodium and saturated and trans fats, which raises your risk of high blood pressure and stroke. Some types of meat, particularly red meats like beef, can also increase your risk of cancer. Fruits and vegetables can help prevent obesity. Research in 2019 shows that regularly consuming 5 cups of fruit and 3 cups of vegetables each day could lower your BMI, the measure of your body overweight. What's more, when you eat plenty of fruits and vegetables each day, the sugar in them helps keep your blood sugar levels stable, keeping you from making too many sweets or drinks that lead to overeating and weight gain. Eating a variety of vegetables and whole grains has been shown to reduce the risk of developing cancer. If you make sure to include more legumes and nuts in your diet over time, they can help replace some of the sugars found in refined carbs and meats. They are high in fiber, which may also help protect against insulin resistance and type 2 diabetes and reduce chances of kidney disease. Choose healthier alternatives like canned beans, tofu and cottage cheese instead of butter and cream in smoothies and recipes. Don't skip breakfast. Breakfast should be part of every meal. Protein helps build muscle mass and bone health. Also, breakfast will give you fuel during the rest of your day and gives you a chance to check emails, social media messages or to browse the internet before your work calls. When you eat well and eat real fruits and vegetables, you’re doing just that. Try adding carrots, cauliflower, green beans, spinach and tomatoes to salads or toss veg in stir fries. Make vegetable-based dishes that use herbs, spices and olive oil or butter instead of butter or margarine. Check labels. Keep track of what you buy. Look up nutritional information on the packaging. Eat lots of fresh fruits and vegetables. Fresh fruit contains naturally occurring antioxidants that fight free radicals that contribute to aging and disease. Fresh veggies contain vitamins and minerals, which can help improve your vision, immunity, heart and bones. Eat a rainbow. More than half of Americans don't get the maximum amount of vitamin C, or other nutrients, they need each day. Most people don't meet recommendations for Vitamin A, Iron and Zinc every day, according to guidelines from the U.S. Department of Agriculture. People from different racial and ethnic groups have varying needs—for example, adults with disabilities tend to need a greater variety of nutrients. So be aware of nutrient needs when shopping so you can eat a wide range of fruits and veggies without sacrificing flavor. Drink water. Dehydration is common in older adults. Drinking water can help prevent dehydration and prevent health problems including constipation, eye dryness and nausea. Ask your doctor or nurse if there are any dietary supplements you should avoid.

Healthy Tips And Considerations Before Starting Weight Training There is no single ideal body type or ideal lifestyle for strength training. An exercise program is best for everyone based on their goals and abilities. Strength training programs require strength and endurance training, including lifting weights and working muscles that use oxygen and nutrients in order to grow. According to the American Council on Exercise, the following exercises can be used for strength training and conditioning in general: Abdominal crunches : These abdominal crunches strengthen upper back muscles, your obliques and adductors, to help move your arms and shoulders. Other exercises include lunges, planks, dips, pushups, dips and crunches. Exercises that are good for the abdomen to practice include squats, side planks, reverse crunches and seated twists. Core strengthening exercises : Keeping your core tight while engaging your core muscles develops stability, balance and range of motion. Core training is especially beneficial for women due to the increased tendency for forward bending, which often pushes into a smaller footprint. Upper abs exercises : Practicing supine rotational abdominal training strengthens your chest, shoulders and arms. Reverse tuck : Using both sides of your legs, perform reverse tuck in front of you with your hands elevated and palms down. Lie on your stomach with your knees bent, feet flat on the floor and arms extended overhead. Bend knees to bring thighs and hips together and then extend hips upward. Strengthen the upper part of your abs as you bend at the waist. Pecs : Squats are a great exercise for strengthening your pecs and hamstrings. Lower the bar of a standing press into the floor, keeping your heels flat on the ground. Pull the bar back under your chest as tall as possible. Perform four sets of ten reps of 12 repetitions with three sets of eight reps each. Bench pressing : Push up explosively then lower the bar to the shoulder. Hold the bar against your own back to engage multiple muscle groups at once. Alternately, lift the bar off your forehead and hold the handle by placing fingers directly underneath your lips and toes. Press, then lower to the left side and repeat on the right. Dumbbell benching : Use two dumbbells to perform bench presses using proper technique. Ensure you get a full rep on the first set to engage your major stabilizer muscles. Alternate between the other two exercises until you get into a rhythm. Floor deadlift : Deadlift is a powerful movement that engages quads and hamstrings. Grip the ball lightly between your arms and use proper form to engage all major muscle groups. Drop the ball toward your heels as far as you can while keeping your elbows close to your sides. Repeat on your other hand, beginning with light loads until you reach full stretch. Shoulder press : Engaging key shoulder muscles including traps and rhomboids increases strength. Extend the arm overhead and pull the elbow towards your face, making the forearm closer to your ears. Be gentle with your elbows and wrists by squeezing the shoulder blades and keeping a slight bend at the wrist. Do two sets of six reps. Chest fly : Train your chest muscles to target your pectoralis minorus (PM). First lower your neck down and lift your arms overhead to position your head in a neutral manner. Raise the bar toward your head at a 45 degree angle. Bring the bar back toward your chest with your feet and chest engaged. Alternate between right and left hand. Complete three sets of twelve reps on each side. Lying row : Sit at a comfortable height and start laying straight with your glutes fully extended. Place your feet flat on the floor on all fours, knees bent and arms stretched overhead. Lift the bar so you can comfortably access your upper back. Start at the top and descend slowly, stopping only a few inches above the floor. Perform two sets of five reps. Leg curl : Begin standing and place your feet approximately hip distance apart. Slowly walk your knees toward your foot and lift your hips off the ground. Then exhale deeply to bring your knees to your butt. Gradually, roll out your legs behind you. Next, switch sides until completing the entire set. Lunge : Stand with your feet about hip length apart, knees slightly bent, feet stacked. Step forward with your right knee, bending the knee slightly inward from your belly while bringing it out toward your toes, then step back with your left knee. Repeat in the opposite direction for total 180 degrees. Hip abduction : While lying at the bottom, begin to twist the right thigh to the left while rotating the ankle, bringing the pelvis along with