Combatting Disease with Optimal Nutrition and Exercise
Physical Activity: ‘Any bodily movement that works your muscles and requires more energy than resting’
Exercise: ‘Physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body. Exercise is used to maintain fitness, improve health, and is important as a means of physical rehabilitation’
Physical Inactivity: ’When people who do not get the recommended level of regular physical activity’
Physical Fitness: ‘Physical fitness is your ability to carry out tasks without undue fatigue’
Overall fitness is made up of five main components:
- Cardiorespiratory endurance
- Muscular strength
- Muscular endurance
- Body composition
The relationship between physical activity and risk of diabetes
The relationship between physical inactivity and prevalence of diabetes and obesity
Age (Years) Physical Activity
5-17 At least 60 minutes of moderate to vigorous-intensity physical activity daily
18-64 At least 150 minutes of moderate-intensity aerobic physical activity throughout the week or at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.
>64 At least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity
Physical Activity – What counts?
Benefits of physical activity
Combats health conditions & diseases
Promotes better sleep
Can be fun
Principles of good eating:
Variety – choose a wide variety of food sources
Balance – ensure you are eating foods from each food group
Moderation – ensure you are not over eating on one or more food groups
Vegetables – Increase intake, aim for 5-7 portions a day, and choose from a variety of veg.
Fruit – 2/3 portions a day, opt for fresh when available.
Carbohydrates – opt for whole grain, unprocessed, avoid refined grains. Also choose legumes, pulses.
Milk and Dairy products/Meat, fish, eggs and alternatives – choose lean, unprocessed meats, unsalted nuts & seeds, choose fish twice a week (1 oily/1 white)
Fats and oils – healthy fats and oils
Avoid: Foods and Drinks high in fat, sugar and salt
Health Risks for Poor Nutrition:
Impaired growth and development
Risk of disease
Risk of obesity/cardiovascular disease/diabetes
Impaired mental health- depression, anxiety, stress
Impaired sport’s performance
Difficulty obtaining a healthy weight
Poor energy and fatigue
Reduced life span
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