Veggie Blog

Health and fitness

Staying active keeps you healthy and strong. It is not only for people who have a weight problem, but for everyone who wants to stay fit.

Why do people work out?

There are lots of ways to be active. You can run or walk every morning, jump rope, play basketball or another sport with friends, or sign up for a gym if you want to build muscle and look lean. People usually work out for one of three reasons.

The first is to lose weight. If you are carrying extra pounds, the best way to lose them is to reduce your calorie intake and work out at the same time. The second is the opposite: if you are underweight, the way to gain healthy pounds is to add calories to your diet and work out, so that you build muscle. The third is simply for fun and to keep your body in good shape.

How much activity do you need?

The US Centers for Disease Control and Prevention says that adults need at least 150 minutes of moderate-intensity activity a week, such as brisk walking, plus muscle-strengthening activities on two or more days. You do not have to do it all at once: 30 minutes a day, five days a week, is one way. Some activity is better than none.

If you have not exercised before, start gradually. Endurance is not built in an hour, and pushing too hard too soon can lead to injury and discouragement. Be kind to yourself, and build up a little each week. Talk to your doctor before you start any exercise program, particularly if you have a health problem, are older or have been inactive for a long time.

What should a first workout include?

A good workout plan mixes cardio, such as walking, cycling or swimming, with strength exercises. This burns calories and builds muscle, and muscle uses more energy at rest than fat does, which helps whether you are trying to gain or lose weight. If you need ideas, our posts on moderate exercise for fitness and everyday activities that count as moderate exercise are good places to start.

What are the benefits?

Exercise is one of the easiest ways to improve your health and lower your risk of many diseases and of dying early. It can lift your mood, build your self-esteem and lower your risk of depression and anxiety. And an active lifestyle helps people live longer than an inactive one.

What should you eat?

Exercise works best with a balanced diet that includes foods from all the main food groups. A dietitian or health professional can help you build a plan after looking at your lifestyle and health. Such a plan usually consists of an eating pattern and an activity program, and it does not require supplements or expensive fitness equipment.

Carbohydrates should come with vitamins, minerals and fiber. Whole grains, oats, rice, potatoes and cereals are good sources, but the best come from vegetables and fruit, because they also provide phytochemicals and other nutrients you need. For fats, choose mono- and polyunsaturated fats, from foods such as nuts, seeds, olive oil and avocado, instead of trans and saturated fats. Fat has more than double the calories of carbohydrate or protein for the same weight, so keep portions modest if you are trying to gain or lose weight.

What habits should you drop?

The most important is smoking. It causes lung cancer and many other diseases, and it brings complications in pregnancy. Heavy drinking is harmful too. If you do not smoke, keep away from smoky places, because nonsmokers who breathe secondhand smoke are also at risk. The CDC says there is no safe level of exposure, and that it can cause heart disease, stroke and lung cancer in adults who do not smoke.

Small changes add up. Our weight loss tips have more ideas, and if you are a woman looking for a plan, read our post on fitness for women to stay fit and healthy.