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Todays Date
22 July 2017

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:

  1. Cardiorespiratory endurance
  2. Muscular strength
  3. Muscular endurance
  4. Body composition
  5. Flexibility

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

 Controls weight

 Combats health conditions & diseases

 Improves mood

 Boosts energy

 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

General Guidelines:

 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

 Unhealthy appearance

 Impaired sport’s performance

 Difficulty obtaining a healthy weight

 Food cravings

 Poor energy and fatigue

 Poor health

 Reduced life span

Danny Dickerson; CNC, CPT, CCC
Lifestyle Nutrition/Wellness Coach
A Better Way of Life


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