Your health and wellbeing is of the utmost importance. Without your health, you can experience pain, discomfort and all sorts of other problems that can reduce your overall quality of life. The good news is that there are certain ways that you can help to improve your health. The main two areas of your lifestyle that you could improve upon? Diet and exercise. Here’s some more information on these two areas!
Let’s start out by looking at diet. We all know that a healthy, balanced diet is essential for overall health and wellbeing. But right now, all too many of us still eat excess levels of junk food, takeaways, fast food and other options that contain high levels of saturated fat, salt and sugar. Instead, we should be planning our diets more carefully, ensuring that they meet our recommended calorie count and that they contain all of the food groups and nutrients that we need to thrive. To maintain a healthy balanced diet, you should start out by making sure that you are eating your recommended calories each day. Put simply, calories are a unit of measurement for the energy that different foods provide us with. Different individuals will require different amounts of calories, as factors such as age, sex and activity levels can all impact the number you can consume. If you are a healthy weight, the guide below should give you some good insight into how many calories you should be consuming on a daily basis.
- Children aged 2 to 8 – 1000 to 1400 calories
- Girls aged 9 to 13 – 1400 to 1600 calories
- Boys aged 9 to 13 – 1600 to 2000 calories
- Active women aged 14 to 30 – 2400 calories
- Sedentary women aged 14 to 30 – 1800 to 2000 calories
- Active men aged 14 to 30 – 2800 to 3200 calories
- Sedentary men aged 14 to 30 – 2000 to 2600 calories
- Active adults over 30 – 2000 to 3000 calories
- Sedentary adults over 30 – 1600 to 2400 calories
If you are not a healthy weight, you may want to consult a doctor. They may want to take your BMI. You can see how bmi is calculated here. However, be aware that BMI isn’t always the best way of determining overall health. In some cases, individuals with a lot of muscle mass may show as obese when they are actually in good shape. Your doctor will be able to discuss this further with you. You also need to make sure that your calorie consumption is made up of healthy foods, including fruit and vegetables, whole grains, protein, healthy fats and oils and more.
The average adult should get one hundred and fifty minutes of moderate aerobic exercise a week, or seventy five minutes of vigorous aerobic exercise a week. But not too many people actually achieve this goal. Why? Well, many people try to force themselves to do forms of exercise that they don’t find fun or enjoyable and end up giving up as a result. Instead, find exercise that you enjoy. This could be a sports team, a fitness class, the gym, personal training sessions, dance, yoga, pilates or anything else!
As you can see, there are a number of positive changes that you can make to your lifestyle to help improve your health and wellbeing. Hopefully, the above information will help to inspire you to get started!