Vegetables & Physical Activity - The Ultimate Way To Fitness
Why is it important to eat vegetables? Eating vegetables provides health benefits - people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. vegetables provide
nutrients vital for health and maintenance of your body.
- Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
- Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
- Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
- Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease and obesity.
- Vegetables are important sources of many nutrients, including potassium, dietary, folic acid, vitamin A, and vitamin C.
- Most vegetables are naturally low in fat and calories. None have cholesterol. Diets rich in potassium may help to maintain healthy blood pressure.
- Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
- Folic acid helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate Folic acid from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or
Why is physical activity important
- Regular physical activity can produce long term health benefits. People of all ages can benefit from being physically active.
- Being physically active can help you: 1) Increase your chances of living longer; 2) Feel better about yourself; 3) Sleep well at night; 4) Move around more easily; 5) Have stronger muscles and bones; 6) Stay at or get to a healthy
weight; 7) Be with friends or meet new people; 8) Enjoy yourself and have fun; 9) decrease your chances of becoming depressed.
- When you are not physically active, you are more likely to: 1) Get heart disease; 2) Get type 2 diabetes; 3) Have high blood pressure; 4) Have high blood cholesterol; 5) Have a stroke; 6) Physical activity and nutrition work together
for better health. Being active increases the amount of calories burned. As people age, their metabolism slows; so maintaining energy balance requires moving more and eating less.
Some types of physical activity are especially beneficial
- Aerobic activities make you breathe harder and make your heart beat faster. Aerobic activities can be moderate or vigorous in their intensity. Vigorous activities take more effort than moderate ones. For moderate activities, you can
talk while you do them, but you can't sing. For vigorous activities, you can only say a few words without stopping to catch your breath.
- Muscle-strengthening activities make your muscles stronger. These include activities like push-ups and lifting weights. It is important to work all the different parts of the body - your legs, hips, back, chest, stomach, shoulders, and
- Bone-strengthening activities make your bones stronger. Bone strengthening activities like jumping, are especially important for children and adolescents. These activities produce a force on the bones that promotes bone growth and
- Balance and stretching activities enhance physical stability and flexibility, which reduces risk of injuries. Examples are gentle stretching, dancing, yoga, martial arts, and t'ai chi.
How many calories does physical activity use?
- A 154-pound man (5' 10") will use up about the number of calories listed doing each activity below: 1) In one hour: Hiking (370 cal.); Mowing a lawn (330 cal.); Playing sports games (football, basketball, etc) (330 cal.);
Playing golf (330 cal.); 2) In 30 min: Hiking (185 cal.); Mowing a lawn (165 cal.); Playing sports games (football, basketball, etc) (165 cal.); Playing golf (165 cal.); 3) In one hour: Cycling (290 cal.); Walking (280 cal.); Lifting
barbells (220 cal.); Street workout (220 cal.); 4) In one hour: Cycling (145 cal.); Walking (140 cal.); Lifting barbells (110 cal.); Street workout (110 cal.).
More ways to increase physical activity:
- Walk up and down the soccer or softball field sidelines while watching the kids play.
- Walk the dog - don't just watch the dog walk.
- Do stretches, exercises, or pedal a stationary bike while watching television.
- Play with the kids - tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
- Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
- Take part in an exercise program at work or a nearby gym.
- Most important - have fun while being active!
Created by - FitnessHealthZone.com.