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Health and Fitness Advice & Suggestion.

Health and fitness advice & suggestion. - Believe… …anything is possible! “The only reason the bumble bee can fly is because no one told him that he can’t!”

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Health and Fitness Advice & Suggestion.

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  1. Nutrition and Fitness

  2. The “Secret” to maintaining weight and fitness Energy In: All the food you eat Energy Out: All the activity you do = must equal

  3. How Much Physical Activity a Day? • Any activity helps. • Moderate physical activity brings health benefits. • Make it personal. • Start slowly (10 minute walk/day).

  4. Tips For Being More Active • Park the car farther away from your destination. • Take the stairs instead of the elevator. • Play with children or pets. Everybody wins. • Take fitness breaks • Perform gardening or home repair activities. • Exercise while watching TV • Keep a pair of comfortable walking or running shoes in your car and office.

  5. The Critical Role of Healthy Eating • Good nutrition leads to a healthier life. • Many do not eat based on MyPyramid recommendations. A Healthy Diet • Emphasizes fruits, vegetables, whole grains, fat-free or low-fat milk, & milk products; • Includes lean meats, poultry, fish, beans, eggs, and nuts • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. CDC

  6. Tips for Healthy Eating Consult for diet plan as per above recommendations at finishproblems.com • Make half your grains whole • Vary your veggies • Focus on fruit • Get your calcium rich foods • Go lean with protein • Find your balance between food and physical activity MyPyramid: http://mypyramid.gov/

  7. Setting Healthy Goals • Be specific • Put it in writing • Set realistic goals • Develop an action plan • Believe in yourself • Be flexible • Reward yourself

  8. How Does Fluid Intake Affect Fitness? • Fluids are needed before, during, and after exercise • Healthy adult women require 9 cups water/day • Healthy adult men require 13 cups water/day • To determine fluid needs for exercise • Weigh yourself before and after exercise • Consume 300-600 ml of fluid for every half kilo of body weight lost during exercise

  9. Sound Eating Practices • Consistency (with variety) is a good general rule of nutrition. • Moderation • Minimize reliance on fast foods • Minimize your consumption of overly processed foods and foods high in saturated fat or hydrogenated fats. • Healthy snacks Note: Take free advise from experts about healthy snacks at finishproblems.com

  10. Nutrition: Summary • Nutrition is important to health and wellness. • Moderation and variety are recommended. • Some individuals may have additional nutritional needs based on activity level, pregnancy, etc. • Fruits and veggies are critical!! Concepts of Physical Fitness 14e

  11. INDEPENDENCE Problem Solver Problem Solver Fitness Evaluation Fitness Evaluation Personal Exercise and dietpattern Personal Exercise Achieving Fitness Achieving Fitness Regular Exercise and optimal diet Regular Exercise The Stairway to Lifetime Fitness: A Path to Independence Concepts of Physical Fitness 14e

  12. Believe… …anything is possible! “The only reason the bumble bee can fly is because no one told him that he can’t!”

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