The Importance of Proper Nutrition and Exercise

the importance of proper nutrition and exercise. A variety of fruits and exercise gear.
Consuming a well-balanced, healthy diet can help you obtain the nutrients and calories you need for fueling your day-to-day activities, including regular exercise; and both combined are important for your health.

Reasons Why Proper Nutrition and Exercise Are Important

If you pair a well-balanced diet with regular exercise, you’ll notice immediate changes in your energy levels and mood. More importantly, consistently exercising and eating well will improve your health, helping you live a longer, healthier life

Eating healthy and exercising will help with:

1. Health

According to the CDC, the importance of proper physical activity and nutrition in decreasing rates of disease and death from chronic conditions is well-established. Physical inactivity and poor diet cause between 310,000 to 580,000 deaths each year and are huge contributors to disabilities resulting from:

  • Osteoporosis
  • Diabetes
  • Stroke
  • Obesity

2. Energy

If you consume healthy meals and small snacks throughout the day, you’ll feel more energetic and keep your blood sugar from crashing. Hitting the gym for around 30 minutes each day can provide you with the added serotonin (neurotransmitter) benefit. Serotonin is a natural mood booster.

3. Weight Control

Losing weight and maintaining an ideal weight takes a combination of burning more energy and eating fewer calories. Eat low-calorie, nutrient-dense foods like:

  • Vegetables
  • Fruits
  • Lean meats
  • Other proteins

These will help fill you up. Integrate scheduled exercise and regular physical activity into your daily routine. For example, park at the far end of the parking lot or take the stairs.

4. Sleep

Exercising vigorously for around 30 minutes daily could help you sleep better at night. A good night’s sleep will improve your energy levels the following day and improve your mental acuity.

Recommendations for Physical Activity

Adults:

  • Obtain a minimum of 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of robust aerobic activity each week. Or, you can combine both, preferably spreading it throughout the week.
  • Spend less time sitting. You can offset some risks of being sedentary with even light-intensity activity.
  • Add muscle-strengthening activity (i.e. weights, resistance) on at least two days per week.
  • Be active a minimum of five hours (300 minutes) per week to gain even more benefits.
  • Increase intensity and amount gradually over time.

Children:

  • Children three to five years old should have plenty of opportunities to move during the day and be physically active.
  • Children six to 17 years old should obtain a minimum of 60 minutes each day of physical activity (moderate- to vigorous-intensity), primarily aerobic.
  • Include weight-bearing activities for muscle- and bone-strengthening on a minimum of three days per week.
  • Include vigorous-intensity activity on a minimum of three days per week.
  • Increase intensity and amount gradually over time.

Recommendations for Nutrition

The 2015-2020 Dietary Guidelines for Americans offer five comprehensive recommendations:

  1. Be consistent with a healthy-eating pattern. An appropriate calorie level and healthy-eating pattern will help you obtain the nutrition you require, reduce your risk of chronic diseases and maintain a healthy weight.
  2. Focus on nutrient density, variety and amount. In order to meet your nutrient requirements and maintain your calorie limit, select a variety of nutrient-dense foods from each of the food groups. These may include fruits, vegetables, low-fat or fat-free dairy products and whole grains.
  3. Limit calories from saturated fats and added sugars and cut back on sodium. Practice an eating pattern that’s low in saturated fats, added sugars and sodium.
  4. Support healthy-eating patterns for everyone. Everybody has a responsibility to support health-eating in all settings like at work, home or school or wherever there is food available.
  5. Shift to healthier food and drink choices. Select nutrient-dense drinks and foods from each of the food groups instead of less healthy selections.

As you practice an active lifestyle, you’ll likely figure out which foods provide you with the most energy and those that have negative effects. The important thing is to listen to your body and balance out what feels right with what’s healthy for you.

Consult Online With a U.S. Based Physician

Through Global Patient Access, you can speak with a doctor virtually online through videoconferencing. Ask your important questions about proper nutrition and exercise and what you should be doing, and receive individualized answers. Receive ongoing care for your current medical condition and many more of the benefits telemedicine can provide. Visit Global Patient Access to learn more.

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