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Nutrition and Fitness Improve and Maintain Good Health By: Daniel Chiarello Exercising Exercising a minimum of twice a week is critical in order to achieve good health. Includes running, walking, lifting weights, biking and many more Can help lower chances of disease http://www.livestrong.com/ Weight Lifting Should lift 2-4 times a week. Major muscle groups include Back, Biceps, Chest, Triceps, Shoulders, and Legs It’s the Pump! Cardio Helps to prevent disease Lowers chance of heart attack Some forms of cardio include running, walking, jogging, biking, hiking and swimming. Everyday Exercises Walk instead of driving Take the elevator Jog in place Park farther away Go on active dates Rock climbing, Dancing, Hiking Kayaking Sports Sports are also a great way to exercise Basketball, frisbee, football, soccer and racketball are all examples of sports that require a lot of movement Lifetime Activities Fore! A lifetime activity is something that you can do for pretty much your whole life Lifetime activities include tennis, golf, swimming, and dancing Nutrition Along with exercise, nutrition is an essential part of a healthy life Eat whole foods that are nutrient dense Avoid processed and fast foods Grains Try to eat as much whole grain and whole wheat products as you can. 6 oz of grains a day is the daily recommendation Grain include bread, cereal, oatmeal, pasta Vegetables • You should eat 2.5 cups of vegetables a day • Eat as many different kinds Of vegetables as possible Fruits Eat at least 2 cups of fruits everyday. Go easy on juices Eat a variety of fruits Dairy You should drink 3 cups of milk a day Healthier milks include soy milk, and fat free milk Stay away from whole milk Yogurt and low fat cheeses are great too Meat and Beans Eat lean meats such as turkey, chicken, and fish Try and avoid too much red meat Beans are a good source of protein as well Oils and Fats Most fats should be from fish, nuts, and vegetable oil Limit the amount of trans fats and saturated fats Limit solid fats such as butter Stay Hydrated It is important to always stay hydrated, especially when working out. The body needs at least 8 cups of water a day Foods to avoid Avoid foods such as fried foods, potato chips, fast food, French fries, sugar drinks, candy Other Ways to Stay Healthy Exercise Yoga/Pilates Don’t smoke Alcohol in moderation Avoid drugs Unhealthy Habits Doctor You should go for check ups at least once a year