Become a WHO volunteer. Healthy diet. A healthy diet is essential for good health and nutrition. A healthy diet comprises a combination of different foods.
These include: Staples like cereals wheat, barley, rye, maize or rice or starchy tubers or roots potato, yam, taro or cassava. Legumes lentils and beans. Fruit and vegetables. Foods from animal sources meat, fish, eggs and milk. Breastfeed babies and young children: A healthy diet starts early in life - breastfeeding fosters healthy growth, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life.
Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond. Eat plenty of vegetables and fruit: They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.
People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer. Eat less fat: Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke.
Using unsaturated vegetable oils olive, soy, sunflower or corn oil rather than animal fats or oils high in saturated fats butter, ghee, lard, coconut and palm oil will help consume healthier fats. Keep a gym bag in the car, so you can head out straight from work. Hold yourself accountable. Commit to another person.
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Or ask a friend or family member to check in on your progress. Announcing your goals to your social group either online or in person can also help keep you on track.
No amount of willpower is going to keep you going long-term with a workout you hate. Does the thought of going to the gym fill you with dread? There are many exercise alternatives to weight rooms and cardio equipment. For many, simply getting outside makes all the difference. You may enjoy running outdoors, where you can enjoy alone time and nature, even if you hate treadmills. Just about everyone can find a physical activity they enjoy. But you may need to think beyond the standard running, swimming, and biking options.grupoavigase.com/includes/366/5767-mujer-busca-hombre.php
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Here are a few activities you may find fun:. Activity-based video games such as those from Wii and Kinect can be a fun way to start moving. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting—some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies!
Think about activities that you enjoy and how you can incorporate them into an exercise routine. Watch TV as you ride a stationary bike, chat with a friend as you walk, take photographs on a scenic hike, walk the golf course instead of using a cart, or dance to music as you do household chores. Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated.
For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team. If you have a family, there are many ways to exercise together.
Family activities might include:. Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body. Activities that engage both your arms and legs—such as walking especially in sand , running, swimming, weight training, rock climbing, skiing, or dancing—are great choices for practicing mindfulness.
Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day. Make chores count.
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House and yard work can be quite a workout, especially when done at a brisk pace. Scrub, vacuum, sweep, dust, mow, and weed—it all counts. Look for ways to add extra steps. Take the stairs instead of the elevator or escalator.
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Park farther from a building entrance, rather than right out front. Get off your train or bus one stop early. The extra walking adds up. Ditch the car whenever possible. Instead of driving everywhere, walk or bike instead when the distance is doable. Move at work.
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Get up to talk to co-workers, rather than phoning or sending an email or IM. Take a walk during your coffee and lunch breaks. Use the bathroom on another floor. Exercise during commercial breaks. Make your TV less sedentary by exercising every time commercials come on or during the credits.
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Options include jumping jacks, sit-ups, or arm exercises using weights. Owning a dog leads to a more active lifestyle. Playing with a dog and taking him for a walk, hike, or run are fun and rewarding ways to fit exercise into your schedule. Studies have shown that dog owners are far more likely to meet their daily exercise requirements than non-owners.
One year-long study found that walking an overweight dog helped both the animals and their owners lose weight 11 to 15 pounds. Researchers found that the dogs provided support in similar ways to a human exercise buddy, but with greater consistency and without any negative influence.
In another study, public housing residents who walked therapy dogs for up to 20 minutes, five days a week, lost an average of No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. Pair your workout with a treat. For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike. Log your activity. Keep a record of your workouts and fitness progress. Writing things down increases commitment and holds you accountable to your routine. Later on, it will also be encouraging to look back at where you began.
Harness the power of the community. Having others rooting for us and supporting us through exercise ups and downs helps to keep motivation strong. There are numerous online fitness communities you can join. You can also try working out with friends either in person or remotely using fitness apps that let you track and compare your progress with each other. Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.
National Heart, Lung, and Blood Institute. Mayo Clinic. Last updated: June These tips can show you how.