It goes without saying that obesity is one of America’s biggest health problems. At least 2.8 million people die each year from being overweight or obese. Nine million people between the ages of six and 19 are overweight while 60 million people between the ages of 20 and older are obese. We all have our excuses for not eating healthy or exercising. Here are some ways to live healthier:
Healthy eating: eating the right type of food can make a huge difference in one’s overall health. For example,
- Fish, dark green leafy vegetables, avocado, sunflower seeds, peanuts or peanut butter, berries, and whole grains help improve memory.
- Apples, bananas, red peppers, hummus, organic dark chocolate, dried figs, strawberries, quinoa, cucumber and raw sauerkraut help you stay alert and awake.
- Avoiding foods high in sodium and saturated fats prevents high blood pressure.
- Avoiding foods high in sugar and calories curbs type 2 diabetes.
- Incorporating more vitamins and nutrients into meals decreases the risk of cancer.
- Eliminating foods high in sugar and saturated fats nips obesity at its bud.
- 150 minutes of moderate-intensity aerobic activity every week. Moderate aerobic activity means that you’re working hard enough to raise your heart rate and break a sweat. One way to tell if you’re doing moderate exercise is if you can talk but not sing the words to your favorite song. Some examples of moderate-intensity aerobic exercises include brisk walking, water aerobics, riding a bike on level ground or with few hills, playing doubles tennis, and pushing a lawn mower.
- 75 minutes of vigorous-intensity aerobic activity every week. Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart has gone up considerably more. At this level, you won’t be able to say more than a few words without pausing for a breath. Activities that involve vigorous effort include jogging, running, swimming laps, riding a bike fast or on hills, playing singles tennis, and playing basketball.
- 75 to 150 minutes mix of moderate and vigorous-intensity aerobic activity.
- Remember to work all major muscles in your legs, hip, back, abdomen, chest, shoulders and arms.