Physical Activity and Nutrition

Recommended Exercises

There are amazing benefits to being physically active but what exercises are the most beneficial? Firstly, for anyone who is a beginner, it is recommended that they start off slow in order to prevent injuries. It is important to begin at a slow pace in order for your body to adjust. According to the American Heart Association, it is recommended that adults exercise

150 minutes of moderate activity OR 75 minutes of vigorous activity every week
Moderate Muscle Strengthening for at least 2 days a week

It’s important to note that physical activity does not mean exercise. It can be any fun activity or housework that involves being physically active such as

Dancing
Riding a Bike
Cleaning a Room

Being physically active does not mean constantly exercising at the gym or running every day. While this may be a routine for some people, it’s important to know your limits. It’s important that you enjoy the activity and work at your own pace. There is no right or wrong way to be physically active. As long as you’re keeping your heart rate up and being active, you’ll be helping your body become less sedentary. For more information about recommended exercises visit the American Heart Association Recommendations for Physical Activity in Adults and Kids (American Heart Association, 2018).

The Effects of Physical Activity and

Nutrition on Our Bodies

Nutrition and physical activity have amazing effects on the body. According to one review by Casu et al., people who have a good diet or partake in physical activity can experience amazing benefits such as

A Decreased Risk of Developing Obesity and Malnutrition
Lowering Inactive Behavior
Having a Healthier Lifestyle

One study found that children who have a good diet or are physically active have better movement performance and development than children who do not incorporate physical activity or good nutrition into their lives (Drenowatz & Greier, 2018). The benefits of exercise and a nutritious diet also benefit adults as well! According to an article written by Kushi et al., people who are physically active have a decreased risk of developing certain cancers such as breast cancer and colon cancer. Being physically active allows our immune system to become stronger. A nutritious diet can also help decrease a person’s chances of developing certain cancers or dying from them. The American Cancer Society gives several suggestions on how to maintain a healthy weight and lifestyle such as

Limiting the Number of Calories Consumed in a Day
Being Physically Active
Limiting Processed Food Intake
Increasing Vegetable and Fruit Intake

These are just several of the benefits that people can see if they incorporate good nutrition and physical activity into their daily lives. Everyone can benefit from these healthy habits!

Early Support and A Healthy Lifestyle

Good support systems are key factors to achieving a healthier lifestyle. One review found that allowing children to play with toys at an early age promotes physical activity. Parents and guardians who expose their children to sports or physical activity will often live a healthy lifestyle and adapt healthy habits early. Communities that offer support and emphasize the importance of healthy living, such as incorporating exercise and a good diet into people's daily lives, are successful at reducing poor dieting in their communities (Casu et al., 2020). Although early support is a great way to have a healthier lifestyle, it’s never too late to start. Being active at any point in your life and choosing to have a good diet are key factors to a healthy lifestyle! Start your healthy journey today!

Statistics on the effects of nutrition and physical activity

24 out of 41 studies done on college students reported they saw improvements when they introduced more fruits and vegetables to their diet

12 out of 41 studies reported some type of weight outcome due to physical activity
18 out of 29 studies focused on physical activity reported improvements from the pre- to- post-test
For more statistics about physical activity, you can visit the Centers For Disease and Control and Prevention
(Plotnikoff, R. C., Costigan, S. A., Williams, R. L., 2015)

Physical Activity Ideas

Walking Your Dog
Going to the Gym
Kickboxing
Yoga
Martial Arts
Doing Housework
As Long As You're Moving It Counts!

Visit Fitness4Finals

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College Students

While it's thought that college students are healthy the reality is actually the opposite. College students can easily fall into bad habits and not make getting physical activity a priority. When trying to get good grades in college a lot of students don't make time to get the recommended amount of physical activity in. According to a study done on college students, students reported engaging in aerobic exercise on 2.8 +/- 2.1 days in the past 7 days, they also reported engaging in strength training on 2.2 +/- 2.1 days in the last 7 days and participating in physical education class on 0.9 +/- 1.8 days in the last 7 days (Huang, T. T. 2003). It's important for college students to be physically active because it can help them perform better in school, feel less stress and/or anxiety. A way to help college students be active is to visit their school recreation center because they can provide group training classes, personal trainers, and workout equipment but most importantly support, The recreation center is included in the tuition so let's use it to our advantage.