Daily exercise and nutrition goals: What should you aim for?

  • Many of us live a fast-paced lifestyle, which makes it difficult to eat healthy food and exercise regularly.
  • But guidelines from around the world show that a healthy diet and exercise routine cannot be neglected.
  • From helping stave off disease to helping us live longer, there are many reasons to live healthy.

We’ve got it. In a world where fast food is cheaper and more convenient, and our lives become fast-paced, it is difficult to focus on healthy eating habits and exercise.

Consistent research has shown trends towards unhealthy eating in many parts of the world, particularly during the Covid-19 pandemic, and that we Lifestyles are becoming more stable.

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But eating the right foods and staying active have a huge impact on our long-term health, from helping ward off many serious diseases and conditions (including heart disease, stroke, dementia and depression) to helping you live longer and with better quality. life.

So you know that a healthy balanced diet, along with regular exercise, is essential to maintaining physical and mental health and well-being and living a fulfilling life – but what should your daily goals be? take a look.

EXERCISE OBJECTIVES: Adults aged 19-64 years

Cover Media says adults ages 19 to 64 should aim to do some type of physical activity every day.

In the UK, experts at the National Health Service (NHS) recommend this age group get at least 150 minutes (or 2.5 hours) of moderate-intensity activity per week, or 75 minutes of vigorous-intensity exercise per week.

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The recommendations of the World Health Organization (WHO) are exactly the same. For additional health benefits, they add that you should increase your moderate intensity exercise to 300 minutes per week.

If you do muscle-strengthening activities, aim to work two major muscle groups two or more days per week.

EXERCISE OBJECTIVES: Adults 65 and over

People age 65 and older should aim for 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous intensity ā€” or a similar combination of both.

If you have poor mobility, aim to perform exercises that promote balance and prevent falls three or more days a week, the World Health Organization advises. For example, the “sit-to-stand exercise” builds leg strength and improves body mechanics and balance, which can be helpful in reducing falls, Experts at Johns Hopkins Medicine explain.

What are moderate and vigorous activities?

Moderate-intensity activities get you moving fast or hard enough to burn three to six times as much energy per minute as you would when sitting quietly, Harvard Health explains.

Examples of these activities include brisk walking, intense cleaning (such as window washing or vacuuming), swimming, jumping rope, mowing the lawn, and light-duty cycling. According to the Cleveland ClinicModerate activity typically consists of exercises that raise your heart rate by 50% to 60% above its rate when you’re at rest.

On the other hand, active activity is done with a large amount of effort. Examples include walking, jogging, carrying heavy loads, and cycling at speed.

If you want to measure the intensity of your activity, you can do so via a method called the Speaking Test, Explains Nikki Broocha health and physical activity specialist at South Dakota State University, United States.

ā€œIf you are doing moderate-intensity activity, you can talk but you cannot sing during the activity. If you are doing high-intensity activity, you will not be able to say more than a few words without breathing.ā€

Your diet recommendations

You should be eating at least five fruits and vegetables a day, according to Cover Media notes, with 80 grams of fresh, canned or frozen fruits and vegetables being one portion.

He adds that only one portion of the same fruit or vegetable has a number, which means you can’t double it ā€” each portion has to be a different food.

The ideal daily intake of calories varies between women and men. For women, it should be 2,000 calories per day and 2,500 calories per day for men.

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Fat consumption also varies, with daily recommendations recommending a maximum of 30 grams of saturated fat for men and 20 grams of saturated fat for women. Remember that saturated fats are generally unhealthy and increase LDL (bad) cholesterol levels, so having too much of it in your diet is harmful. Saturated fats come from animal fats, such as meat, lard, and dairy products. News24 explained earlier.

On the other hand, the guidelines for maximum sugar intake are the same for women and men. All adults should have no more than 30 grams of free sugars (about seven sugar cubes) per day. Consumption of free sugars is associated with a range of negative health outcomes, including an increased risk of tooth decay, contributing to unhealthy weight gain, and affecting blood pressure. The World Health Organization says.

As for salt, you should not exceed five to six grams of salt per day. According to the World Health Organization, keeping salt intake below five grams per day helps prevent high blood pressure and lower the risk of heart disease and stroke.

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