The “Secret” to maintaining weight and fitness

Energy In:

All the food you eat

Energy Out:

All the activity you do

must equal

=

How Much Physical Activity a Day?

Any activity helps. Moderate physical activity brings

health benefits.Make it personal.Start slowly (10 minute walk/day).

2009

Tips For Being More Active• Park the car farther away from your destination.

• Take the stairs instead of the elevator.

• Play with children or pets. Everybody wins.

• Take fitness breaks

• Perform gardening or home repair activities.

• Exercise while watching TV

• Keep a pair of comfortable walking or running shoes in your car and office.

The Critical Role of Healthy Eating

Good nutrition leads to a healthier life. Many do not eat based on MyPyramid recommendations.

2009

CDC

A Healthy Diet Emphasizes fruits, vegetables, whole grains, fat-free or low-fat milk, & milk

products; Includes lean meats, poultry, fish, beans, eggs, and nuts Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Tips for Healthy Eating

Consult for diet plan as per above recommendations at finishproblems.com

1. Make half your grains whole2. Vary your veggies3. Focus on fruit4. Get your calcium rich foods5. Go lean with protein6. Find your balance between

food and physical activity

2009

MyPyramid: http://mypyramid.gov/

Setting Healthy Goals

Be specific Put it in writing Set realistic goals Develop an action plan Believe in yourself Be flexible Reward yourself

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How Does Fluid Intake Affect Fitness? Fluids are needed before, during, and

after exercise Healthy adult women require 9 cups

water/day Healthy adult men require 13 cups

water/day To determine fluid needs for exercise

Weigh yourself before and after exercise Consume 300-600 ml of fluid for every half

kilo of body weight lost during exercise

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Sound Eating Practices

Consistency (with variety) is a good general rule of nutrition.

Moderation Minimize reliance on fast foods Minimize your consumption of overly processed

foods and foods high in saturated fat or hydrogenated fats.

Healthy snacksNote: Take free advise from experts about healthy snacks at finishproblems.com

Concepts of Physical Fitness 14e

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Nutrition: Summary Nutrition is important to health and wellness. Moderation and variety are recommended. Some individuals may have additional nutritional

needs based on activity level, pregnancy, etc. Fruits and veggies are critical!!

Concepts of Physical Fitness 14e

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The Stairway to Lifetime Fitness: A Path to Independence

Regular ExerciseRegular Exercise and optimal diet

Achieving FitnessAchieving Fitness

Personal ExercisePersonal Exercise and dietpattern

Fitness EvaluationFitness Evaluation

Problem SolverProblem SolverINDEPENDENCE

Believe…

…anything is possible!

“The only reason the bumble bee can fly is because no one told him that he can’t!”