Healthy eating and exercise bring a wide range of benefits to the human body. Not only do both of these help in improving your physical health but also enhance your mental health.
A healthy and well-balanced diet is essential for the normal working of the human body. At the same time, exercise is also necessary to make you energetic and fit. Historically, it was not easy to find all the top superfoods in one place; and people were not aware of their nutritional values. However, today online health food stores have made it easy to find all healthy foods.
In present times, a sedentary lifestyle is prevalent, and people feel mouth-watering sensations for fried foods, burgers, and pasta, making it challenging to attain a healthy lifestyle. Consequently, obesity has reached 30% of the total world population. Even so, it is rising.
According to the McKinsey Global Institute, it is estimated that 50% of the entire world’s population will enter the list of obese people by 2030. The fundamental reason behind obesity and extra weight is the disproportionality between energy expenditure and energy intake. As people are more prone towards fast foods owing to which consumption of saturated fats and sugar-containing foods has been increased.
Another thing to mention is that we have reduced the intake of fruits, vegetables, grains, and dairy products that causes positive effects on our health. Thus, the risks of chronic diseases such as type 2 diabetes, cardiovascular diseases, musculoskeletal disorders, and cancer are multiplied. It means that if your current lifestyle is similar to the above one; you are damaging your body.
As we have seen, the adverse effects of an unhealthy lifestyle. Now let’s discuss how healthy eating and exercise lead you towards a healthier lifestyle.
Maintain Healthy Weight
If you are obese and want to lose weight most easily, then healthy eating and exercise are the best options for you. Because exercise will help you burn your calories, and taking a healthy diet will keep you away from excessive calories. However, if you are not facing the problem of obesity but still want to maintain your weight, then an optimal amount of physical activity and a diet rich with natural foods like fruits and vegetables will keep you fit. They also lower the risk of becoming obese as you get older.
A healthy diet and exercise also aid in lowering the risks of diabetes. However, if someone is already diabetic, a daily workout or walk can help in the following way:
- Maintain blood sugar levels.
- Keep blood pressure and cholesterol in the required range.
- Lower the rate of obesity.
Improve Cardiovascular Health
Eating a healthy diet and doing exercise frequently helps you to reduce the chances of cardiovascular problems. Even if someone is already a heart patient, exercise and a healthy diet lead to a positive impact on health. According to research, heart patients who perform in formal programmed exercises decrease the chances of mortality by 20-25%.
Increase Life Span
When you have adopted a healthy lifestyle, you will decrease the chances of chronic diseases. Thus, your life span will increase. Research has found that those who do a 30-min walk daily lower the chances of premature death compared to those who are not regular in doing exercise.
Improve Sleep Pattern
Millions of people around the world experience insomnia. The reason is that poor diet and a sedentary lifestyle have negatively influenced them. A balanced diet and daily training can improve your sleep quality. Exercise helps you to fall asleep smoothly and gives you a deep sleep. However, it is recommended not to exercise or eat before going to bed. Early morning or afternoon is the most suitable time for doing exercise.
Enhance Energy Level
If you take healthy foods three to four times a day, your blood sugar level will remain in the required range. Also, if you exercise daily, only for 30 mins, then your happy hormones mean serotonin and dopamine will be boosted. Hence, you will be happy, determined, and energetic.
Strengthen Immune System
Your body fights with germs and pathogens more effectively if you have a healthy lifestyle. For example: if you are eating healthy foods like superfoods, avocado, olives, or salmons, your immune system will gain strength. Consequently, your first line of defense will knock out the infection-causing germs, and you will get infected less.
Considering the above, we can say there are enormous benefits of exercise and healthy eating. However, what sort of foods should you consume to enjoy a healthy lifestyle? And which food should be eaten at which time, and what kind of exercises are easy to start with?
Well, the answers are pretty simple. When we use the word healthy or balanced diet, we mean for a diet that contains an optimal amount of carbohydrates, proteins, good fats, and vitamins. It also means that your diet should be highly nutritious and should have a low-calorie count. For instance, if you are on an office break and thinking of having lunch, instead of eating fast food deals, order a bowl of vegetable salad along with grilled salmon and some fresh juice. Some quick switches can help massively.
The answer to the second question is it is important to select the timing of your food, especially if you are doing exercise regularly. For instance, if you are going for a workout, you should avoid a heavy meal before going for training. Instead, rely on carb-rich light foods like bananas, apples, or a glass of fresh juice. Similarly, what to eat after a workout? Right after finishing your exercise, take an energy drink like a glass of juice or milkshake to maintain your energy level and after 30-45 min try a post-workout meal. Rice and potatoes are both good options.
Lastly, which exercise plan should be followed as a beginner? The answer is to stick with the principle of walk, jog, and run. It means that start with a walk, develop your stamina, then go for a jog, and then run. Basics, really. As you improve your fitness, try different exercises; either strengthening, stretching, or flexibility exercises. It totally up to you.
Do you want to enjoy a healthy and happy life? Do you want to live longer? It’s never too late to make a lifestyle switch. It’s still in your hands. Stick to healthy eating and exercise with consistency. It will help you reach your desired goals.