Balanced Diet And Exercise

Diet and exercise alone won't help you live longer - you'll have to do both

A new study finds that people need to eat healthily and exercise regularly to live longer.
While a balanced diet and regular exercise have many health benefits independently, the study noted that the greatest reduction in mortality comes from combining diet and exercise.
The findings suggest that even high levels of exercise may not completely eliminate the disadvantages of a poor diet.
A healthy diet cannot counter the effects of a sedentary lifestyle, just as regular exercise cannot reverse bad eating habits.


A July 2022 study suggests that exercise and a healthy diet can individually reduce your overall risk of mortality, but the greatest risk reduction comes from doing both.

The results, published in the British Journal of Sports Medicine, show that people who exercise frequently and eat well have the lowest risk of mortality. The study authors also note that high levels of physical activity do not counteract the negative health effects of a poor diet.

According to the researchers, the findings highlight the importance of both a healthy diet and regular physical activity. "Adherence to both a quality diet and adequate physical activity is important for reducing the risk of mortality from all-cause, [heart disease] CVD, and [fat-related] PDAR cancer," the researchers wrote.

For the study, researchers evaluated the health and exercise data of 346,627 individuals over the course of 11 years.

They tracked how much exercise each participant completed in an average week as well as how intense their physical activity was. The team also followed the eating habits of the participants.

During the study window, 13,869 participants died -- 2,650 from heart disease and 4,522 from fat-related cancers.

The research team found that regular exercise of any kind was associated with a lower risk of mortality, and those who ate well and exercised had the lowest risk of dying.

Furthermore, while exercise and diet are independently associated with a reduced risk of mortality, high levels of exercise may not completely reverse the disadvantages of a poor diet.

The findings suggest that people need to eat a healthy diet and exercise regularly to reduce overall mortality risk.

The study concluded that although both diet and exercise are followed by health professionals around the world, sensationalized headlines and advertisements for some exercise "tempt consumers into the idea of ​​doing whatever they eat" and therefore a Has fueled the myth "exercise out of a bad diet."

It is well known that diet and exercise can help prevent chronic diseases.

Staying physically active can boost your brain health, reduce your risk of disease and strengthen your bones and muscles, and a healthy diet can increase your longevity, and boost immunity. May increase and reduce the risk of chronic disease.

A healthy diet and regular exercise can each help reduce your overall risk of mortality, according to new research, but the greatest risk reduction comes from doing both.

Studies show that people who exercise frequently and eat well have the lowest risk of mortality and that even high levels of physical activity do not offset the negative health effects of a poor diet. Is.

Remember that when it comes to making healthy lifestyle changes, it's helpful to try not to do too many things at once. Viner suggests that people start by setting a modest goal—and when you reach that goal, you can set a new goal.

What is healthy nutrition for different age groups?

.If your body mass index is less than 18.5 then you come in the condition of being underweight, when body weight is less than normal according to age, then it is important for us to eat a nutritious diet and exercise.


Between 15 and 18 years

Eat all three meals in full quantity and must include three nutritious snacks with food in the diet, such as boiled black gram, dry fruits, bread, peanuts, butter, etc.

Eat seasonal vegetables and fruits daily.

Do physical exercise daily for about an hour or be physically active, this will keep your weight balanced and muscles will also be formed well in the body.

Eat fruits, vegetables, pulses, and legumes (such as lentils and beans) and use or include nuts and whole grains such as corn, millet, oats, wheat, and brown rice in your diet.

Include dark chocolate, desi ghee, green curd, nuts, chia seeds, olives, boiled eggs, fish, flaxseed, etc in your diet.

Between 21 to 39 years

People of this age do not have as much protein and calories as they do in adolescence, so calories should be consumed in moderation, and protein-rich cheeses such as cottage cheese must be included in their main diet.

Make sure to include nutritious snacks once in three meals, which may also include fruits, dry fruits, lentils, lean meats, and eggs. It is better that you do not consume red mutton. Fatty food like fatty fish, dark chocolate, egg cream, etc.

Eat when you feel hungry, that is, eat according to your hunger.

between 40 and 50 years

At this age, it is important to increase the intake of calcium-rich foods in your diet, such as milk and products made from it, and consumption of ragi and green leafy vegetables.
Vitamin D is very important for the absorption of calcium, so include fish in your diet.

If you are a vegetarian, then you should consume milk and milk products, which contain a sufficient amount of vitamin D.

After the age of 40, the metabolism becomes very slow, which leads to weight gain, so include fiber-rich foods like cereals, berries, corn, carrots, oats, and protein-rich snacks like roasted chickpeas in your diet. , including peanut and butter toast.

food strategy

focus on diet
Sufficient animal protein such as milk, lean meat, etc.
Plant proteins like grains, vegetables, fruits, etc.
Healthy fats like avocado, dried fruits, etc.
Consume starchy vegetables like potatoes, corn, etc. properly.
Include vegetable oils such as olive oil and peanut oil in the diet.
Eat starchy foods such as rice and pasta.

eat in pieces

 Divide all three meals into 6 portions, in between you can eat healthy snacks like dry fruits, peanut butter, bread, chana, and cheese. Stay away from junk food.

Physical exercise

Exercising with dumbbells or resistance bands will make muscles grow and strengthen, exercise regularly, which will keep metabolism healthy and healthy, and help control weight. go swimming.

Disclaimer...

In the above-mentioned article, the author has shared the information based on his personal experience and discovery, change the diet and take the opinion of your doctor before using any kind.