Health and Nutrition Facts

Healthy Lifestyle

Chances are that you or someone you know is living a sedentary lifestyle and making poor food choices. Unfortunately, this is a bad combination of habits that could lead to serious health issues. 

I am going to make a list of health and nutrition facts that you probably don’t already know.

I hope that you read these facts and decide that it is time to engage in some form of regular exercise. And that you take these facts seriously enough to start making better food choices.

Unless we are aware of some detrimental effect, we are unlikely to change. After reading these facts you will be aware of how living a sedentary lifestyle and making poor food choices is having a detrimental effect on your overall health and wellbeing.

If you are already active and making good food choices, then this article will reiterate the substantial health benefits that you are getting.

Fitness and Nutrition Facts

If you have any medical conditions please consult with your doctor before beginning any exercise program.

Do it for Life

1. 25% of Americans are not active at all. Which means they spend the majority of their time sitting or lying down.

2. More than 70% of Americans are obese or overweight and that number has only increased over the last decade. This is an important public health issue as it plays a major part in diet-related chronic diseases such as cardiovascular disease, type II diabetes, stroke, and some types of cancer. These are all preventable conditions that can be eliminated by exercising regularly and eating a healthy diet.

3. According to the Centers for Disease Control and Prevention, obesity is a common, serious, and costly disease. In 2017-2018 the United States Obesity Prevalence was just over 42%, which is an increase from 1999-2000 when Obesity Prevalence was at 30.5%. The percentage of severely obese went from 4.7% to 9.2% during the same time.

4. By calculating your BMI, you can determine what a healthy weight is for you. You can calculate your BMI here.

5. Currently, 6 out of every 10 Americans have a chronic health condition. And 4 out of every 10 have more than one chronic condition. The factors that have contributed to these conditions include poor dietary choices and lack of physical activity.

6. Poor nutrition, tobacco use, and little to no physical activity, among other risk factors, are related to the leading causes of death in the United States.

7. As we age, we become more susceptible to developing chronic diseases such as heart disease and cancer, as well as health conditions related to changes in muscle and bone mass, such as osteoporosis. We can lessen our risk by eating a nutrient-rich diet and exercising regularly. 

8. Older adults have generally lower caloric needs but similar or even higher nutrient needs compared to the young adult. Nutrient needs are also affected by chronic health conditions, the use of multiple medications, and changes in body composition.

9. Americans need to limit added sugars as much as possible. A single rule is to aim for less than 50 grams of added sugar a day. People who get less than 2,000 calories a day need to aim for much less than 50 grams of added sugar. It is important to get less than 10% of your daily total calories from added sugars. For a 2,000-calorie diet, 10% is 200 calories, and that’s about 50 grams of sugar.

10. According to the Dietary Guidelines for Americans 2020–2025, a healthy eating plan:

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
  • Is low in added sugars, sodium, saturated fats, trans fats, and cholesterol.
  • Stays within your daily calorie needs

11. One-third of young adults in America are disqualified from going into the military because they are too overweight. Since 2002 there has been a 61% increase in obesity in the military’s active forces. The military is having to find people to replace the military personnel that are overweight or obese.

12. Drinking 5 glasses of water a day can lessen your risk of heart attack by 40%.

13. Lower back pain can be eased or eliminated by participating in regular physical activity.

14. Lack of physical activity (regular exercise) is just as detrimental to your health as smoking is.

15. Your skin is your body’s largest organ. It protects from outside elements and it helps to regulate body temperature.

16. Make some time to laugh. Laughing will increase blood flow by 20%. This helps your circulatory system and aids in lymphatic drainage.

17. If you are a woman under the age of 50, you need twice the amount of iron that a man your age needs.

18. The most popular way to stay active in America is walking. You will get substantial benefits by walking briskly for 150 minutes a week. That could be split up into 30 minutes 5 days a week.

19. If you do not participate in regular physical activity you could lose 80% of your muscle mass by the time you are 65 years old.

20. When you lose body fat, the fat cells don’t go away. They just get smaller.

21. Exercise relieves the symptoms of depression because exercise releases feel-good hormones called endorphins.

22. It will take a person about 12 weeks before they can see measurable changes to their body from regular exercise. Once the changes become measurable, you will notice how you get a little closer to your goal each week. Make an exercise plan today.

23. Music is a workout motivator. It has always been my biggest motivator while I’m working out. Playing up-beatupbeat, fast tempo music will give you the extra push you need to get through the last few reps of an exercise or that last 10 minutes of cardio. Plus, as a group fitness instructor, I rely heavily on the music to move my class to its beat.

24. Muscles use more calories for energy than fat does. So, the more muscle you have the higher your metabolism is. Plus, muscles burn calories when at rest.

25. If you are exercising to lose weight, remember that your diet choices contribute to almost 80% of your outcome. You have to burn more calories than you are eating. 

fitness and nutrition

26. If you are doing loads of cardio, but aren’t losing fat, try adding weight lifting/strength training exercises at least 3 times a week to your routine. Your body will burn more fat. Plus you will continue to burn additional calories for hours after your workout. You don’t get the same afterburn effect with just cardio.

27. The most popular form of exercise in the world is running. Yoga is the most popular form of group fitness class.

28. You will lower your risk of developing type II diabetes by exercising regularly.

29. Only 1 out of every 5 Americans exercise regularly.

30. Extra virgin olive oil is the healthiest fat in the world. It is loaded with antioxidants and works as an anti-inflammatory. It is also known to reduce your risk of some types of cancer.

31. Most people don’t get enough Vitamin D. It is just as important as calcium in bone health.

32. You can go to https://www.myplate.gov for help determining how many calories you should be consuming. The website will also help you to make healthy choices of foods.

33. People who keep a food journal are more likely to stick to healthy eating choices. You can download a free food journal here.

34. If you are new to exercise start slowly and gradually increase your workout intensity and time as your body gets stronger.

35. A vibration plate is an excellent way to warm up for any workout. It is also good to use the vibration plate for 10-15 minutes a day for a couple of weeks before starting a more vigorous routine. 

Health Apple

Begin Slowly, But Begin

You should now have a few reasons why you want to exercise regularly and make good food choices. Find a cardio exercise that you like and do it today. Just do 10 minutes. 

It is recommended that adults participate in 150 minutes of cardio exercises every week. Of course, you would build-up to this.

It is also recommended that adults include strength training exercises at least 2 times a week. Start with a few bicep curls, then work up to doing 12-15 repetitions and 3 sets of each repetition. 

Be patient while waiting to notice substantial results. If you stick with it, the results will come. Give yourself a chance. You will live a longer, healthier life. 

Make small changes to your diet as time goes on. Eventually, you will be eating a healthy diet and exercising regularly. It will be life-changing. Read my article on fitness and nutrition.

Americans are getting more unhealthy with time. Health issues are avoidable. 

If you already have a chronic condition you can still participate in physical activity. It will help you. Just make sure you talk to your doctor before starting any exercise program.

If you already workout regularly and you eat right, then kudos to you. Stick with it.

Thank you for visiting my website. Feel free to leave a comment or question in the section below.

Maria

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