diet food and fitness

Diet Food and Fitness

GET IN. GET FIT. GET ON WITH LIFE

When the activity of mind and exercise of the body unite, the true enjoyment comes out.

  • Remaining well genuinely can assist you with remaining sound spiritually as well.
  • In case you’re eating the correct food and staying in shape, your body will be hale and hearty and help you to adapt to pressure and fight sickness.
  • Eating well and practicing regularly when you’re a young person will likewise assist you with remaining healthy later in life.

MENTAL FITNESS

  • Mental fitness is a state of mind involving
    • enjoyment of one social and physical environmentbelief in one’s creativity and imaginationusing one’s mental abilities to a fuller extent by taking risksasking questionsaccepting alternative points of view
    • Having an openness to continual growth and change.

MAINTENANCE OF MENTAL FITNESS

  • Maintaining mental fitness requires paying attention to one’s lifestyle by balancing work and leisure
  • Maintaining social contact with those who provide enjoyment
  •  Reviewing one’s aims and goals in life
  •  And planning to meet those goals
  • Besides, it is essential to be aware of mind-body interaction, and the need to get an adequate diet, sleep, and exercise.

Other key factors for maintaining mental fitness include

  • Relationship with trusted friends and family members for advice and support when a problem arises.
  • Having an awareness of potential problems that arise from poor health and other risk factors in one’s life.

PHYSICAL FITNESS

The physical fitness enables an individual to withstand physiological stressors and to bounce forward from hardships.

Physical fitness includes

  1. Metabolic fitness
  2. Performance-based or motor fitness

MOTOR FITNESS

  • It includes health-related fitness measures of cardiorespiratory fitness, muscle strength and endurance, flexibility, and posture.
  • As well as a test of motor skills including balance, coordination, power, and speed.
  • To enjoy the colors of life patient or client has to improve or maintain
    • Cardiorespiratory fitness
    • Body composition
    • Flexibility
    • Posture

A. CARDIORESPIRATORY FITNESS

  • Blood pressure must be maintained as 120/80 mmHg.

HYPERTENSION

  • If the systolic blood pressure increases up to 140mmHg and diastolic blood pressure to 90mmHg than it falls in the category of hypertension which if not controlled timely causes stroke or cardiac diseases.

Aerobic exercises

  • The desired exercise includes regular aerobic physical activity, preferably at least 2 to 3 times per week for approximately one hour while maintaining a heart rate of 70% to 85%.
  • Various study shows that physical inactivity is a major factor for developing coronary artery diseases.
  • Cardiac inefficiency can be improved at the initial level just by engaging in activities like daily walking, jogging, cycling, swimming, and aerobics.
  • According to a study, a total of 30 minutes of moderate-intensity activities on most days of the week and a minimum of 30 minutes of vigorous physical activity at least 3 to 4 days each week to achieve cardiovascular fitness.

SYMPTOMS

  • Patients or clients can also check out the symptoms of cardiovascular problems if they have pain with or without exertion, dizziness when standing, and/or problem breathing while sleeping.
  • In mild cases, physical activity will do wonders but if the symptoms worsen patient must consult the doctor.

NON-PHARMACOLOGICAL MEASURES

  • Reduce coffee consumption to a maximum of two cups per day
  • Increase intake of potassium, calcium, and magnesium-rich substances (i.e. some types of fruits and legumes).
  • Increased intake of polyunsaturated fats (mainly contained in white meat and sea fish and reduced saturated fat intake (mainly due to all animal-derived products) may also prove beneficial.
  • Obese patients can benefit from weight loss.
  • Low sodium diet (maximum 5gm of sodium chloride per day including 50% of soluble and 50% of insoluble fibers is recommended).

B. POSTURE

  • Poor postural habits commonly lead to body malalignment and chronic musculoskeletal problems, such as low back pain.
  • According to a study, 15% of adult physician’s visits are related to back pain.

The incidence of low back pain is highest in these two groups

  1. Sedentary individuals with poor sitting posture and weakened muscles
  2. Individuals who injure their backs during manual labor

In both instances, proper posture while sitting or lifting large objects plays a key role in reducing the risk of low back pain and disability.

SWAY BACK

  • The forward bending test is a classic screening for spinal malalignment.
  • Lordosis commonly referred to as” swayback “or an increased lateral curve in the lower spine is commonly detected and often leads to low back pain later in life.
  • Proper exercise and adopting good posture can alleviate some of the contributors to chronic back pain.

C. BODY COMPOSITION

  • One’s weight must be controlled as normal body mass index scores from 18.5 to 24.9 kg/m
  • We must engage our body in healthy physical activities as sound bodies have sound minds.
  • In the life of hustle and bustle, we must modify those health habits that will results in various diseases or prove fatal in long term.
  • Various cardiovascular pathologies are common including coronary artery diseases, ischemic heart disease, myocardial infarction, etc.).

D. FLEXIBILITY

  • It is the ability to move muscles and joints including soft tissues through a complete range of motion.
  • If flexibility is absent this action can’t be completed.
  • Limited spinal flexibility can lead to functional limitations that impair independent living, such as functional reaching and maintaining balance.
  • The sit and reach test is commonly used to measure the overall flexibility of the body.
  • Factors influencing the joint range of motion includes
  • disease processes or injuries affecting joint tissues
  • bone or surrounding tissues
  • inactivity or immobility
  • Age( older adults tend to be less flexible
  • Hormonal status
  • Gender

BENEFITS OF PHYSICAL ACTIVITY

  • Lower overall mortality
  • Lower risk of coronary heart disease
  • Lower risk of cancer, including colon cancer and breast cancer
  • Lower risk of diabetes
  • Lower risk of developing high blood pressure
  • Lower risk of obesity
  • Lower risk of developing depression
  • Improved quality of life and improved functioning
  • Improved function in a person with arthritis
  • Lower risk of fall and injury
  • Prevention of bone loss and fracture after the menopause
  • Improved quality of sleep
  • Improved memory
  • Increased endurance
  • Increased strength
  • Reduce stress and tension
  • Increased energy
  • Slowed aging process
  • Boosted confidence

HOLISTIC HEALTH APPROACH

  •  The expanded perspective of holistic health care considers the whole person and the whole situation.
  • The recognition of multiple factors including the physical, mental, emotional, and spiritual aspects of the individual influencing health and wellness leads to the following
  • Identifying and managing the root causes of disease processes.
  • Empowering the individual to manage these pathological processes.
  • Providing a comprehensive perspective of the individual in multiple social roles.

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