Find Formula And Show Several Level Curve Of The Fuction The Role of Exercise and Diet in Healthy Living

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The Role of Exercise and Diet in Healthy Living

Small lifestyle changes can have a significant impact on your long-term health and fitness. It doesn’t have to be difficult! What can you do?

Eat breakfast every day: Do you find yourself skipping breakfast and reaching for coffee/tea, biscuits and/or chocolate bars? Your body is crying out for energy in the form of blood glucose to fuel your brain. Breakfast is the most important meal of the day.

Here are some quick easy ideas to help you on your way.

  • Eat a bowl of unrefined cereal (such as oats or muesli) with low-fat milk and fruit.
  • Most offices have refrigeration, take advantage of that and have some wholegrain or fruit bread, English muffins, etc. for toasting with one of your favorite spreads like low-fat cheese, baked beans, etc.
  • Keep a tin of canned fruit handy and eat low-fat yogurt in it.
  • Make a low-fat smoothie with bananas, low-fat milk, low-fat yogurt and a dash of honey.

Start your day this way and you’ll be surprised how much better you’ll feel.

Fruits and vegetables:

“Eat the rainbow”. The more color in your diet, the better. Fresh fruits and vegetables are important additions to your diet. The current recommendation is “2 and 5” – two fruits and five vegetables.

How can we achieve this?

  • Eat a piece of fruit with breakfast as well as a mid-day snack.
  • Grab a salad roll and some lean protein for lunch or vegetable soup.
  • Stir-fry for dinner where the vegetables take center stage of the dish, complimenting (rather than dominating) the lean meat in small amounts.

Drink lots of water. If we replaced all other drinks and beverages in our diet with water we would all lose weight! Imagine, every time you reached for a soft drink, fruit juice, alcoholic drink, energy drink, coffee or tea, you had a glass of water instead. You will lose unwanted body fat instantly. Water has no calories and is essential for daily functioning. Most people don’t drink nearly as much water as they should during the day. If you wait until you are thirsty you are already partially dehydrated!

When working in an air-conditioned environment, drinking certain beverages such as coffee, energy drinks and alcohol actually increases fluid loss. Your best bet is to keep a water bottle at your desk and sip from it at regular intervals throughout the day. This will require you to run to the toilet at regular intervals throughout the day and pass clear and copious amounts of urine – it’s good for you!

Trim the fat. Aim to reduce the amount of fat in your diet, especially saturated fat, and especially if you’re trying to lose weight.

Fat provides more than twice the energy concentration per gram of protein or carbohydrate so volume wise you can eat enough if your diet is low in fat. Reducing your fat intake is relatively easy. Here are some tips:

  1. Buy leaner cuts of meat at the supermarket or have your butcher trim the excess fat.
  2. Look for leaner cuts of meat. White lines through red meat suggest greater fat content or “marbling.”
  3. Remove the skin from the chicken before cooking it.
  4. Use low-fat cooking methods such as spraying a non-stick pan with olive oil spray, grill, steam or BBQ.
  5. Read labels and choose low-fat options (eg low-fat milk, cheese, yogurt over high-fat options).
  6. Reduce your consumption of processed foods and takeaways – these are notoriously high in fat.

Five small meals throughout the day rather than three large meals. Eating small regular meals throughout the day will help increase your resting metabolic rate and sustain energy expenditure at a higher rate. Enjoy healthy snacks throughout the day. Snack on fruit and vegetable sticks, dry biscuits with Vegemite, low-fat cheese and tomato. Your options are limited only by your imagination.

go! Perhaps the biggest thing you can do to help improve your health and fitness is to be active. Remember, exercise doesn’t have to hurt to be good for you. Just walking at a moderate intensity – 100 steps a minute is fast enough – for 30 minutes at a time most days of the week is enough to improve your cardiovascular function and body fat levels if you’ve been sedentary for a while. As your health and fitness adapt to this level of activity, you can go further and harder. Huffing and puffing to the point of sweating 2-3 times a week will improve your heart and lung function.

Stretching and strengthening exercises are also important and should be done 4-5 times and 2-3 times a week respectively. If you find it difficult to walk alone, do it with a friend. If walking gets boring you look for other exercise options, join a gym, play a team, cycle or swim. It doesn’t really matter – your heart doesn’t know what’s making it beat, just use it!

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