Adult Nutrition and Fitness
The Positive Effects of Good Adult Nutrition
- Decreased risk of cardiovascular diseases
- Less likely to suffer from obesity and comorbidities of obesity
- Less likely to develop diabetes and other metabolic disorders
- Overall improvement of quality of life
- (Reedy et al., 2014)
What Can Physical Activity Do for an Adult's Health?
- Decreases risks for cardiovascular health conditions such as high blood pressure, atherosclerosis, and some cancers (Kyu et al., 2016).
- Physical activity can help with the symptoms of mental illness, but should not be used alone to combat all mental illnesses (van Uffelen et al., 2013).
- Regular physical activity in early to mid adulthood can prevent quality of life declines associated with aging (Kyu et al., 2016).
- For biological females, regular weight bearing exercise can prevent osteoporosis (softening of the bones) which can significantly improve quality of life as a person ages (Better Health Australia, 2015).
What is recommended to eat for adults that are looking to improve their diet?
- Fruits, vegetables, legumes, nuts, and whole grains make excellent additions to anyone's diet.
- The World Health Organization (WHO) recommends adults eat five portions of fruits an vegetables. a day, excluding starchy fruits such as potatoes.
- Adults should be conscious not to overindulge in sugars, salt, and limit saturated fats.
- WHO Guidelines and Practical Advice for Improving Your Diet! (Click to be sent to WHO's website)
How much should adults exercise?
- 150 minutes a week of moderate intensity aerobic activity, such as walking.
- OR 75 minutes a week of vigorous aerobic activity (Jogging).
- 2 days a week of muscle strengthening activity such as weight lifting or body weight exercises.
- Lastly, get up! Taking breaks from sitting/laying down once an hour for 5 minutes can reap many benefits
- All information regarding these physical activity guidelines was provided by the American Heart Association (AHA)
Making the Change
- Relax, you don't have become an aspiring athlete to have good health. Most of the benefits of exercise and nutrition occur internally and don't require you to go above and beyond.
- Make changes gradually, working at your own pace and accepting life's setbacks is going to make making the change easier.
- Just get started, going for a daily 20 minute walk will get you the exercise your heart needs. Small lifestyle changes like this one can have huge benefits over time.
What Can Inadequate Nutrition Lead to?
- Higher risks for various heart conditions.
- Higher risk for diabetes and other metabolic disorders.
- Higher risks of cancer.
- (Kyu et al., 2016).
What can Inadequate Physical Activity Lead to?
- Decreased quality of life.
- Higher risk for cardiovascular diseases.
- Higher risk for diabetes, cancer, and other ailments.
- (Kyu et al., 2016).
- Soft bones (osteoporosis) for women .
- (Better Health Australia, 2015).
Resources to Lead a Healthier Life
MyFitnessPal
MyFitnessPal is an app used to help track and manage nutritional information such as calories, nutrients, and recipes.
Simple Workout Log
This app can be used on computers, tablets, and smartphones to help you track your workouts.
Those Around You
Friends, family, and even coworkers can be a great source of support in making healthy changes to your life. Don't be afraid to talk to others for support and motivation!