PHYSICAL ACTIVITY AND YOUR BODY.

Why is physical activity important?. Regular physical activity can produce long term health benefits. People of all ages, shapes, sizes, and abilities can benefit from being physically active. The more physical activity you do, the greater the health benefits. THESE BENEFIT ARE: >Increase your chances of living longer. >Feel better about yourself >Decrease your chances of becoming depressed >Sleep well at night >Move around more easily >Have stronger muscles and bones >Stay at or get to a healthy weight When you are not physically active, you are more likely to: >Get heart disease >Get type 2 diabetes >Have high blood pressure >Have high blood cholesterol >Have a stroke. 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. Forvigorous activities, you can only say a few words without stopping to catch your breath. Muscle-strengthening activitiesmake 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 arms. 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 strength. Balance and stretching activities enhance physical stability and flexibility, which reduces risk of injuries. THEN WHY NOT Make physical activity a regular part of the day !!! Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy — such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. Every little bit adds up and doing something is better than doing nothing. Make sure to do at least 10 minutes of activity at a time, shorter bursts of activity will not have the same health benefits. For example, walking the dog for 10 minutes before and after work or adding a 10 minute walk at lunchtime can add to your weekly goal. Mix it up. Swim, take a yoga class, garden or lift weights. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office. More ways to increase physical activity At home: Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement. Push the baby in a stroller. Get the whole family involved — enjoy an afternoon bike ride with your kids. 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. Clean the house or wash the car. Walk, skate, or cycle more, and drive less. Do stretches, exercises, or pedal a stationary bike while watching television. Mow the lawn with a push mower. Plant and care for a vegetable or flower garden. Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music. Exercise to a workout video. At work: Get off the bus or subway one stop early and walk or skate the rest of the way. 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. Join the office softball team or walking group. At play: Walk, jog, skate, or cycle. Swim or do water aerobics. Take a class in martial arts, dance, or yoga. Golf (pull cart or carry clubs). Canoe, row, or kayak. Play racquetball, tennis, or squash. Ski cross-country or downhill. Play basketball, softball, or soccer. Hand cycle or play wheelchair sports. Take a nature walk. Most important — have fun while being active. 

Truth about vegetables and fruits (part 2)

Fruits and vegetables are rich in vitamins and minerals. Fruits and vegetables provide health benefits and are important for the prevention of illnesses. The U.S. Department of Agriculture recommends filling half of your plate with fruits and vegetables at each meal. Fruits and vegetables contain a variety of nutrients including vitamins, minerals and antioxidants. Eating the recommended amount of fruits and vegetables each day can reduce the risk of chronic diseases. Nutrients in Vegetables Vegetables are rich in vitamin A, vitamin C, folate, fiber and potassium. Folate helps the body form red blood cells. It is especially important for women of childbearing age to consume folate-rich foods such as bell peppers, tomatoes and spinach to prevent neural-tube defects in babies. Vitamin A-rich foods such as sweet potatoes, carrots and butternut squash help keep your skin and eyes healthy and protect against infections. The USDA recommends eating 2 1/2 cups of vegetables per day. Nutrients in Fruit The USDA recommends consuming 2 cups of fruit per day. The healthiest choices are fresh fruits or frozen without added sweeteners. Fruit is naturally low in fat, sodium and calories, and rich in potassium, fiber, vitamin C and folate. Some high-potassium fruits include peaches, cantaloupe, honeydew, oranges and bananas. Fiber in fruit helps to protect against heart disease and lower cholesterol. Vitamin C in foods like citrus and strawberries helps with wound healing and keeps gums and teeth healthy. Prevention of Disease. Eating produce can cut your risk of cardiovascular disease, stroke and type 2 diabetes and protect against various forms of cancer. The USDA states that fruits and vegetables high in fiber can reduce chances of developing coronary heart disease. Eating potassium-rich foods such as bananas and potatoes can help reduce blood pressure, decrease bone loss and prevent development of kidney stones. Produce also contains different phytochemicals, natural chemical compounds in plants, which maintain proper cell health. Weight Management Along with health benefits, eating fruits and vegetables can make weight management easier, according to the Centers of Disease Control and Prevention. Most produce is low in calories compared to other foods, so filling up on these foods can aid in weight loss or maintenance. Fruits and vegetables work as excellent substitutes in different recipes. Source: USDA

Truth about vegetables and fruits

Why you should'nt look down on Vegitables and Fruits. 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. NUTRIENTS: Most vegetables are naturally low in fat and calories. None have cholesterol. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. 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. BENEFITS TO HEALTH:. Eating a diet rich in vegetables and fruits as part of an overall healthy dietmay 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. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. 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. Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake. USDA myplate