Facts about Fitness & Nutrition

Everyone wants to be healthy. Being healthy comes from a balance of regular physical activity and healthy eating.

There are many benefits to getting regular physical activity. As long as your doctor approves, physical activity can help you: lower the risk for disease such as heart disease, diabetes, stroke and colon cancer; lower stress; control blood pressure and weight; increase feelings of happiness; improve movement, strength and energy.

Healthy foods can help you maintain your weight, improve your energy and feel better in everything you do.

For good nutrition, eat healthy foods

Eating healthy food is an important part of a healthy lifestyle. Here are some healthy tips from mypyramid.gov:

Fruits – Eat 2 cups every day* Choose any fruit or 100 percent fruit juice.

Vegetables – Eat 2 1⁄2 cups every day* Choose any vegetable or 100 percent vegetable juice.

Grains – Eat 6 ounces every day* Choose any food made from wheat, rice, oats, cornmeal, barley or another cereal grain. Eat at least three ounces of whole grain foods each day.

Meat & Beans – Eat 5 1⁄2 ounces every day* Choose any food made from beef, pork, poultry, fish, dry beans or peas, eggs, nuts and seeds.

Dairy – Get 3 cups every day* Choose any food made from dairy that is low fat or fat free as part of your meal.

*Based on a 2,000 calorie-per day diet.

Any physical activity is good for you

The best activities are those that are moderate or vigorous. These activities are examples that should increase your heart rate.

Moderate Physical Activity

  • Walking briskly
  • Gardening/yard work
  • Climbing stairs
  • Dancing
  • Playing golf (without a cart)

Vigorous Physical Activity

  • Jogging
  • Running
  • Aerobics
  • Walking very fast
  • Biking

Children and teenagers should be active at least 60 minutes every day. Adults 18 – 65 years of age should get 30 minutes of activity most days. Start out slowly, and work your way up to more activity.

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MODIFY DATE: 07/01/2014 6:25:17 PM PMMODIFIED BY: jnaffzig@iuhealth.org