{"id":41191,"date":"2022-02-17T20:08:38","date_gmt":"2022-02-17T20:08:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=41191"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"physical-activity-and-nutrition","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/","title":{"rendered":"Physical Activity And Nutrition: How Are They Related?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#How_Are_Physical_Activity_And_Nutrition_Related\" >How Are Physical Activity And Nutrition Related?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Why_Physical_Activity_Is_Important\" >Why Physical Activity Is Important<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Protect_You_From_Disease\" >Protect You From Disease\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Manage_Symptoms_And_Improve_Functioning_In_People_With_Chronic_Diseases_Or_Disabilities\" >Manage Symptoms And Improve Functioning In People With Chronic Diseases Or Disabilities\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Boost_Your_Mood\" >Boost Your Mood\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Improve_Your_Sleep\" >Improve Your Sleep\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Improve_Your_Concentration_And_Memory\" >Improve Your Concentration And Memory\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Maintain_Lean_Muscle_Mass\" >Maintain Lean Muscle Mass<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Improve_Your_Quality_Of_Life\" >Improve Your Quality Of Life\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#How_Much_Physical_Activity_Do_You_Need\" >How Much Physical Activity Do You Need?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#How_To_Start_Incorporating_Physical_Activity_Into_Your_Day\" >How To Start Incorporating Physical Activity Into Your Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Why_Nutrition_Is_Important\" >Why Nutrition Is Important<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Reduced_Risk_Of_Diseases\" >Reduced Risk Of Diseases<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Weight_Control\" >Weight Control \u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Help_Improve_Mental_Health_Problems\" >Help Improve Mental Health Problems\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Increased_Energy_Levels\" >Increased Energy Levels\u00a0\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#What_Does_Good_Nutrition_Consist_Of\" >What Does Good Nutrition Consist Of?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Low_In_Trans_Fats_And_Saturated_Fats\" >Low In Trans Fats And Saturated Fats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Low_In_Sodium_Salt\" >Low In Sodium (Salt)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Low_In_Cholesterol\" >Low In Cholesterol\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#High_In_Fiber\" >High In Fiber\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#High_In_Lean_Proteins\" >High In Lean Proteins\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Has_Whole_Carbohydrates\" >Has Whole Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Has_Good_Fats\" >Has Good Fats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Omega-3_Fatty_Acids\" >Omega-3 Fatty Acids\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Monounsaturated_Fats\" >Monounsaturated Fats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Polyunsaturated_Fats\" >Polyunsaturated Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Has_Fruits_And_Vegetables\" >Has Fruits And Vegetables\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#How_To_Start_Improving_Your_Diet_And_Nutrition\" >How To Start Improving Your Diet And Nutrition?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">What comes to mind when you hear words like &#8220;exercise&#8221; and &#8220;healthy eating&#8221;? If you&#8217;re like most people, you&#8217;ll think of weight loss.\u00a0<\/span><span style=\"font-weight: 400;\">Although exercise and healthy eating are both important to achieving and maintaining a healthy weight, that&#8217;s not the whole story. Being physically active and eating nutritious foods do much more than helping you lose weight \u2013 they are essential to a healthy body and mind.\u00a0<\/span><span style=\"font-weight: 400;\">The relationship between physical activity and nutrition is actually a cycle where each one affects the other.\u00a0<\/span><span style=\"font-weight: 400;\">Their effects on the body and mind depend on each other, and they affect important functions such as mobility, mood, and energy level as well.\u00a0<\/span><span style=\"font-weight: 400;\">In this article, we&#8217;ll explore ways to improve your health by understanding how these two factors influence each other.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Are_Physical_Activity_And_Nutrition_Related\"><\/span><b>How Are Physical Activity And Nutrition Related?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Good nutrition and physical activity are essential parts of your health and well-being. Together, they perform two important functions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6682932\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decrease your risk of developing serious health conditions such as diabetes, heart disease, stroke, and cancer.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Manage health conditions so they don&#8217;t worsen over time.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unfortunately, most people do not eat a <a href=\"https:\/\/betterme.world\/articles\/best-foods-for-hormone-balance\/\">healthful diet<\/a> and are not physically active at levels needed to maintain good health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, many Americans eat a high-calorie diet that is also nutritionally poor, which means that it has too much fat, sugar, and salt in it. The result shows that about 34% of American adults and 16% of adolescents are obese according to the Centers for Disease Control and Prevention (CDC) (<\/span><a href=\"https:\/\/www.cdc.gov\/obesity\/data\/adult.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being overweight or obese can increase your risk of serious health conditions such as heart disease, stroke, type 2 diabetes, and certain types of cancer. And it increases your chances of dying from these conditions (<\/span><a href=\"https:\/\/www.cdc.gov\/obesity\/data\/adult.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Physical_Activity_Is_Important\"><\/span><b>Why Physical Activity Is Important<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many psychological and emotional <a href=\"https:\/\/betterme.world\/articles\/should-you-work-out-on-your-period\/\">benefits<\/a> to being physically active. Engaging in regular physical activity and exercise can:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Protect_You_From_Disease\"><\/span><b>Protect You From Disease\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The more active you are, the better your health is likely to be. You can reduce your chances of developing serious health conditions by engaging in regular physical activity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Physical activity and exercise help control your weight and reduce your chances of developing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/#:~:text=In%20summary%2C%20observational%20studies%20provide,among%20asymptomatic%20men%20and%20women.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coronary heart disease\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Type 2 diabetes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High blood pressure\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low back pain (due to osteoarthritis or other causes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some cancers (such as colon cancer)\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Manage_Symptoms_And_Improve_Functioning_In_People_With_Chronic_Diseases_Or_Disabilities\"><\/span><b>Manage Symptoms And Improve Functioning In People With Chronic Diseases Or Disabilities\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Physical activity is an important part of the management of certain chronic conditions. It can help you by (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/#:~:text=In%20summary%2C%20observational%20studies%20provide,among%20asymptomatic%20men%20and%20women.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improving your strength, endurance, and energy level;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helping you move around better and with less pain;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helping you control your weight;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helping you breathe more easily during physical activity or exercise; and\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preventing disease flare-ups or worsening of symptoms for people with chronic diseases such as arthritis, diabetes, heart disease, and high blood pressure.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/physical-activity-vs-exercise\/\">Physical Activity Vs. Exercise: What\u2019s The Difference And Does It Matter?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\"><img decoding=\"async\" class=\"aligncenter wp-image-38833 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boost_Your_Mood\"><\/span><b>Boost Your Mood\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Physical activity has been shown to improve mood and <a href=\"https:\/\/betterme.world\/articles\/macrobiotic-diet\/\">relieve stress<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This effect has been attributed to the release of endorphins in the body, which are chemicals that act as natural pain relievers. Endorphins also may be responsible for the so-called &#8220;runner&#8217;s high.&#8221; This is a feeling of euphoria and vitality many people <a href=\"https:\/\/betterme.world\/articles\/elliptical-benefits-weight-loss\/\">experience<\/a> after engaging in physical activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the mental health conditions that can be improved by being more active include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Depression<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Generalized anxiety disorder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Post-traumatic stress disorder (PTSD)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bipolar disorder<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Your_Sleep\"><\/span><b>Improve Your Sleep\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">More <a href=\"https:\/\/betterme.world\/articles\/mental-health-and-sports\/\">physical activity<\/a>, especially moderate activity performed during the day, can help you fall asleep faster at night and sleep more soundly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During sleep, your body restores itself\u2014 resetting your immune system, strengthening your heart health, renewing your energy levels, and improving memory function. People with chronic insomnia are encouraged to engage in regular physical activity because it can help them sleep better (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Your_Concentration_And_Memory\"><\/span><b>Improve Your Concentration And Memory\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Physical activity can <a href=\"https:\/\/betterme.world\/articles\/burnout-prevention-strategies\/\">help your brain work better<\/a>. This is because it increases blood and oxygen flow throughout the body, including to the brain. Being physically active has been linked to improved concentration and memory, both of which are important for success in school and at work (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3951958\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Maintain_Lean_Muscle_Mass\"><\/span><b>Maintain Lean Muscle Mass<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inactivity leads to muscle loss and weakness, which then cause other health problems, such as falls and fractures. Muscle mass naturally declines with age, but regular physical activity slows this decline. It also helps you maintain a healthy weight. Decreased body fat and increased muscle mass can reduce your risk of osteoporosis and other bone problems (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/#:~:text=In%20summary%2C%20observational%20studies%20provide,among%20asymptomatic%20men%20and%20women.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Your_Quality_Of_Life\"><\/span><b>Improve Your Quality Of Life\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Being active will help you feel better about yourself and <a href=\"https:\/\/betterme.world\/articles\/3-meals-a-day-diet-no-snacks\/\">your abilities<\/a>. Regular physical activity may increase your chances for personal satisfaction, improved self-esteem, and feelings of competence. It has also been shown to help cope with the experience of chronic illness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/#:~:text=In%20summary%2C%20observational%20studies%20provide,among%20asymptomatic%20men%20and%20women.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Physical activity also can be fun and may provide an opportunity for you to spend time with your family or friends while socializing and catching up on each other&#8217;s lives.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\"><img decoding=\"async\" class=\"aligncenter wp-image-38870 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1024x576.png\" alt=\"physical activity and nutrition\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Physical_Activity_Do_You_Need\"><\/span><b>How Much Physical Activity Do You Need?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 2008 Physical Activity Guidelines for Americans recommends that adults do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity aerobic physical activity (i.e., brisk walking, water aerobics, ballroom dancing) (<\/span><a href=\"https:\/\/health.gov\/our-work\/nutrition-physical-activity\/physical-activity-guidelines\/previous-guidelines\/2008-physical-activity-guidelines\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternatively, you can do 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity (i.e., running, swimming laps, riding a bicycle fast or on hills), or an equivalent combination of moderate- and vigorous-intensity aerobic activity (<\/span><a href=\"https:\/\/health.gov\/our-work\/nutrition-physical-activity\/physical-activity-guidelines\/previous-guidelines\/2008-physical-activity-guidelines\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They also recommend muscle-strengthening activities involving major muscle groups on 2 or more days a week (<\/span><a href=\"https:\/\/health.gov\/our-work\/nutrition-physical-activity\/physical-activity-guidelines\/previous-guidelines\/2008-physical-activity-guidelines\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to remember that the guidelines recommend at least 150 minutes of moderate-intensity aerobic physical activity per week in order to provide health benefits. Vigorous-intensity activity, however, serves as an adjunct for improving fitness and burning more calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To lose weight, you need to create a calorie deficit (that is, burn more calories than you eat through physical activity and daily life). People who are generally inactive may need to start with as little as 15 minutes of walking per day. As you get more fit, you can increase this time until you reach 150 minutes a week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have a chronic condition, talk to your doctor before starting an exercise program. They may recommend that you begin with light activity and gradually work up to more intense levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While most adults benefit from regular physical activity, it&#8217;s important to check with your doctor or health care provider before beginning any new exercise program.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\"><img decoding=\"async\" class=\"aligncenter wp-image-38801 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3927-1024x576.png\" alt=\"physical activity and nutrition\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3927.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3927-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3927.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3927-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3927.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_Incorporating_Physical_Activity_Into_Your_Day\"><\/span><b>How To Start Incorporating Physical Activity Into Your Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Walking is a great way to <a href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/\">be active<\/a>. It&#8217;s easy and free and can be done almost anywhere: at work or school, inside malls and parks, and around your neighborhood. Start by finding a walking partner who will encourage you to keep moving.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Increase the intensity of your walks as your fitness level improves. Try hiking with a friend or go to a walking class or video. When you&#8217;re ready for more, try jogging or joining a racquetball club.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also include physical activity as part of your daily routine, for example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taking the stairs instead of the elevator<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking to do errands instead of using a car<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taking your dog for a walk or playing with your children<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using a push mower instead of a riding lawn mower<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Working in the yard or doing housework\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dancing, swinging on swings, and using playground equipment at parks and schools<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;re feeling ready to make big changes, join a gym, take a dance or aerobic class, find an activity that&#8217;s new and exciting for you (such as rollerblading or hoop dancing), or buy some equipment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you can&#8217;t fit in many minutes of moderate-intensity physical activity all at once, try breaking it up into blocks of ten minutes or more throughout the day. Even physical activity that is of low intensity can provide health benefits if done regularly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4053519\/#:~:text=Greater%20amount%2C%20frequency%2C%20and%20duration,symptoms%20(ps%3C0.05).\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\"><img decoding=\"async\" class=\"aligncenter wp-image-38918 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5301-1024x576.png\" alt=\"physical activity and nutrition\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5301.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5301-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5301.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5301.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Nutrition_Is_Important\"><\/span><b>Why Nutrition Is Important<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Good nutrition is as important as physical activity for staying healthy and managing chronic illnesses (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6682932\/\"><span style=\"font-weight: 400;\">a<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the benefits of a healthful diet include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Risk_Of_Diseases\"><\/span><b>Reduced Risk Of Diseases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A diet rich in fruits, vegetables, whole grains, low-fat dairy products, and lean sources of protein (such as fish or beans) can help reduce your risk of heart disease. It also may reduce the risk of developing type 2 diabetes and chronic illnesses, such as (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071223\/#:~:text=Meta%2Danalyses%20of%20prospective%20cohort,respiratory%20disease%2C%20diabetes%2C%20and%20infectious\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cancer-including breast, colon, ovarian, uterine, prostate, and esophageal cancers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hypertension (high blood pressure)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Osteoporosis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Asthma\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Control\"><\/span><b>Weight Control <\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Diet is also part of the equation when it comes to weight control. If you eat more calories than your body uses through physical activity, your body stores the extra calories as fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071223\/#:~:text=Meta%2Danalyses%20of%20prospective%20cohort,respiratory%20disease%2C%20diabetes%2C%20and%20infectious\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A healthful diet can help you maintain a healthy weight or lose pounds if you&#8217;re overweight.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Help_Improve_Mental_Health_Problems\"><\/span><b>Help Improve Mental Health Problems\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating healthfully can also help prevent or relieve depression, bipolar disorder, Alzheimer&#8217;s, and other mental health problems. It&#8217;s not clear whether these conditions are more common in physically inactive people. But studies show that certain dietary supplements (such as omega-3 fatty acids found in fish oil) may improve mental outlook (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071223\/#:~:text=Meta%2Danalyses%20of%20prospective%20cohort,respiratory%20disease%2C%20diabetes%2C%20and%20infectious\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Energy_Levels\"><\/span><b>Increased Energy Levels<\/b><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A healthy diet can also help boost your energy level. In fact, eating a nutritious breakfast in the morning may help you have more sustained energy during the day. Moreover, the types of foods you eat before and after physical activity may make a difference in how well you perform during exercise and how quickly you recover afterward.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-start-getting-fit-after-40\/\">How To Start Getting Fit After 40: It\u2019s Never Too Late To Reap The Benefits Of Physical Fitness<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\"><img decoding=\"async\" class=\"aligncenter wp-image-38805 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5462-1024x576.png\" alt=\"physical activity and nutrition\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5462.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5462-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5462.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5462.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_Good_Nutrition_Consist_Of\"><\/span><b>What Does Good Nutrition Consist Of?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A healthy diet has the following qualities:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Low_In_Trans_Fats_And_Saturated_Fats\"><\/span><b>Low In Trans Fats And Saturated Fats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Trans fats and saturated fats are types of fat you need to limit in your diet. Trans fats can raise your LDL (&#8220;bad&#8221;) cholesterol and also lower your HDL (&#8220;good&#8221;) cholesterol. Saturated fat increases both your LDL and HDL cholesterol, which may increase your risk for coronary heart disease (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trans fat can be found in foods such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Packaged baked goods such as cookies, cakes, and pies; doughnuts; crackers; stick margarine, and other spreads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fried foods such as chips, fries (including fast-food fries), and other processed snacks\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir-fried dishes\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Saturated fat can be found in:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red meat and other sources of saturated fat such as cheese, whole milk, and other full-fat dairy products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butter and other sources of saturated fat such as coconut, palm kernel, and palm oils\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Low_In_Sodium_Salt\"><\/span><b>Low In Sodium (Salt)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most Americans eat too much sodium. The recommended limit for most adults is no more than 2,300 milligrams (mg) per day (<\/span><a href=\"https:\/\/www.fda.gov\/food\/nutrition-education-resources-materials\/sodium-your-diet#:~:text=Americans%20eat%20on%20average%20about,1%20teaspoon%20of%20table%20salt!\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). That&#8217;s about a teaspoon of salt. To lower your sodium intake, choose fresh foods over processed ones, and use little or no salt when cooking or eating. It also helps vary the type of salt you use at the table.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To reduce sodium in recipes:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use ingredients such as spices, herbs, lemon juice, vinegar, and salt-free seasoning blends<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Substitute no-salt-added canned vegetables for canned regular vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit commercially prepared soups, broths, sauces, dips, and salad dressings; these are often high in sodium<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\"><img decoding=\"async\" class=\"aligncenter wp-image-38672 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5487-1024x576.png\" alt=\"physical activity and nutrition\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5487.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5487-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5487.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5487.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Low_In_Cholesterol\"><\/span><b>Low In Cholesterol\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Foods with cholesterol should be limited and only eaten in moderation, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg yolks, organ meats (such as liver), and some dairy products such as whole milk, cream, and butter\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coconut oil and palm kernel oil; these oils contain a type of fat that has a large percentage of saturated fat, however, they also have a different kind of saturated fat than other foods<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"High_In_Fiber\"><\/span><b>High In Fiber\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber is the part of plant foods that your body doesn&#8217;t digest. It helps keep you normal and may help lower your risk of heart disease, some cancers, and diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071223\/#:~:text=Meta%2Danalyses%20of%20prospective%20cohort,respiratory%20disease%2C%20diabetes%2C%20and%20infectious\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These foods also make you feel full longer, which helps with weight control (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071223\/#:~:text=Meta%2Danalyses%20of%20prospective%20cohort,respiratory%20disease%2C%20diabetes%2C%20and%20infectious\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best sources of fiber are whole grains (such as whole-wheat bread and pasta), vegetables, fruits, and legumes (such as dried beans or lentils). Eating these foods in combination can help control weight and lower cholesterol.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To increase your fiber intake, choose whole-grain bread, pasta, cereals, rice, and other foods that are high in fiber. Also, add more fresh fruit to your diet with breakfast or snack time.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\"><img decoding=\"async\" class=\"aligncenter wp-image-38606 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5687-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5687.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5687-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5687.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5687.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"High_In_Lean_Proteins\"><\/span><b>High In Lean Proteins\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein helps your body repair cells and make new ones. It&#8217;s important for growth and development, such as during pregnancy. It also helps you maintain a healthy weight because protein takes more energy (calories) to digest than fats or carbohydrates do (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071223\/#:~:text=Meta%2Danalyses%20of%20prospective%20cohort,respiratory%20disease%2C%20diabetes%2C%20and%20infectious\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But some high-protein foods may be less healthy for your heart than others.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s because some high-protein foods contain unhealthy saturated and trans fats, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sausage, bacon, and other processed meats (such as hot dogs)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Highly processed fake &#8220;meats&#8221; (such as those made from soy or gluten)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Choose leaner sources of protein, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skinless poultry, lean beef or pork tenderloin, and other meats that are 90% or higher lean<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg whites (or two whole eggs for every three egg whites)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans, peas, lentils, nuts, seeds, and soy products (such as tofu)\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can also replace some of your meat with beans, peas, lentils, and other high-fiber legumes.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Has_Whole_Carbohydrates\"><\/span><b>Has Whole Carbohydrates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Good nutrition also includes whole grains. These foods are a key part of healthy eating because they deliver vitamins, minerals, and fiber that your body needs every day. Whole grains also contain B vitamins and phytochemicals that help protect against heart disease and some types of cancer (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The typical American diet is high in refined grains, such as white bread and pasta made from bleached or enriched flour. The process of refining grain removes the bran and germ and leaves mostly starchy carbohydrates behind, so these foods don&#8217;t have much nutritional value.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To decrease your risk for heart disease and keep your weight under control, choose whole grains, such as (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat or wholemeal bread, brown rice, and other whole grains such as bulgur (cracked wheat) or quinoa (a South American grain that cooks like rice)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole oats, barley, and buckwheat; these oils have a lower glycemic index than refined grains do, which means that they release their sugars slowly so you don&#8217;t get a spike in blood sugar levels<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\"><img decoding=\"async\" class=\"aligncenter wp-image-38568 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5395.png\" alt=\"physical activity and nutrition\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5395.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5395-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5395.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Has_Good_Fats\"><\/span><b>Has Good Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some fat is necessary for good health. However, too much of certain types of fats can increase your risk for heart disease, some cancers, and other health problems (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071223\/#:~:text=Meta%2Danalyses%20of%20prospective%20cohort,respiratory%20disease%2C%20diabetes%2C%20and%20infectious\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body needs healthy fats for various functions, including absorbing certain nutrients and regulating your blood pressure, blood sugar levels, and body temperature.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of good fats include:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Omega-3_Fatty_Acids\"><\/span><b>Omega-3 Fatty Acids\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Omega-3 fatty acids are found in fatty fish, such as salmon, herring, mackerel, anchovies, sardines, and tuna. These fats help lower your risk for heart disease when you don&#8217;t eat too many calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071223\/#:~:text=Meta%2Danalyses%20of%20prospective%20cohort,respiratory%20disease%2C%20diabetes%2C%20and%20infectious\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Monounsaturated_Fats\"><\/span><b>Monounsaturated Fats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">MUFAs are found in olive oil, canola oil, peanut oil, and other vegetable oils. These kinds of fats can improve blood cholesterol levels when they replace saturated fat in your diet (<\/span><a href=\"https:\/\/www.heart.org\/en\/health-topics\/cholesterol\/prevention-and-treatment-of-high-cholesterol-hyperlipidemia\/the-skinny-on-fats\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American Heart Association recommends replacing unhealthy trans fats (found in some margarine) with both monounsaturated and polyunsaturated fats (<\/span><a href=\"https:\/\/www.heart.org\/en\/health-topics\/cholesterol\/prevention-and-treatment-of-high-cholesterol-hyperlipidemia\/the-skinny-on-fats\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Polyunsaturated_Fats\"><\/span><b>Polyunsaturated Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">PUFAs are found in corn, soybean, safflower, sunflower, and other vegetable oils.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These kinds of fat may help lower your risk for heart disease when they replace saturated fats in your diet. They also keep your levels of good cholesterol high (<\/span><a href=\"https:\/\/www.heart.org\/en\/health-topics\/cholesterol\/prevention-and-treatment-of-high-cholesterol-hyperlipidemia\/the-skinny-on-fats\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your best sources of healthy fat are foods that come from plants rather than animals. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oils such as olive oil, canola oil (rapeseed oil), corn oil, soybean oil, and sunflower seed oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds such as flaxseeds or chia seeds (also called Salba seeds)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts such as almonds, peanuts (also called groundnuts), or walnuts<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Be aware that cooking with these oils at high heat can increase the number of harmful compounds in the oil. So limit your use of these oils to cooking at low temperatures, such as for stir-frying or baking.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Has_Fruits_And_Vegetables\"><\/span><b>Has Fruits And Vegetables\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another aspect of good nutrition is meeting your recommended daily amounts of vitamins and minerals, such as potassium, dietary fiber, calcium, and magnesium.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fruits and vegetables can help you meet these recommendations because they&#8217;re rich in vitamins and minerals, such as potassium and many types of dietary fiber (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071223\/#:~:text=Meta%2Danalyses%20of%20prospective%20cohort,respiratory%20disease%2C%20diabetes%2C%20and%20infectious\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Colorful vegetables and fruits are also important sources of antioxidants. These substances help protect your cells from damage that may play a role in cancer, heart disease, and other chronic diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071223\/#:~:text=Meta%2Danalyses%20of%20prospective%20cohort,respiratory%20disease%2C%20diabetes%2C%20and%20infectious\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\"><img decoding=\"async\" class=\"aligncenter wp-image-38564 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5389.png\" alt=\"physical activity and nutrition\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5389.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5389-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5389.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_Improving_Your_Diet_And_Nutrition\"><\/span><b>How To Start Improving Your Diet And Nutrition?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Just like with exercise, start small when you&#8217;re trying to improve your diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips that may come in handy:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by swapping a couple of foods for healthier options.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start offering yourself healthy foods when you have the urge to eat something that isn&#8217;t good for you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat more fruits and vegetables, try having at least one fruit or vegetable with each meal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always have water with you and drink it throughout the day to stay hydrated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose foods that are low in sugar and fat, such as whole fruit instead of juice or dried fruit.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Check the food label for saturated fats and trans fats.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit foods that have a lot of sodium, such as chips or fast food.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t over restrict yourself, give yourself a treat every now and then.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Give it time and don&#8217;t get discouraged because positive changes will come with time.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Physical activity and nutrition go hand in hand. Making small changes in these aspects of your life can help you maintain a healthy weight, control blood pressure, or lower your risk for type 2 diabetes or heart disease.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most of all, the changes in your diet and exercise should be gradual so that it&#8217;s easy to maintain. Changing everything drastically will cause you more stress and fail to see your plan through.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Physical_Activity_And_Nutrition\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>What comes to mind when you hear words like &#8220;exercise&#8221; and &#8220;healthy eating&#8221;? If you&#8217;re like most people, you&#8217;ll think of weight loss.\u00a0Although exercise and healthy eating are both important to achieving and maintaining a healthy weight, that&#8217;s not the whole story. Being physically active and eating nutritious foods do much more than helping you [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":41193,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,2],"tags":[],"coauthors":[117],"class_list":["post-41191","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Physical Activity And Nutrition: How Are They Related? - BetterMe<\/title>\n<meta name=\"description\" content=\"What&#039;s the relationship between physical activity and nutrition? Here is a breakdown of how both contribute to a healthy lifestyle.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Physical Activity And Nutrition: How Are They Related?\" \/>\n<meta property=\"og:description\" content=\"What&#039;s the relationship between physical activity and nutrition? Here is a breakdown of how both contribute to a healthy lifestyle.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1660419805.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"627\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f45d45b585b422491b674f36ead5013\"},\"headline\":\"Physical Activity And Nutrition: How Are They Related?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/\"},\"wordCount\":3103,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1660419805.jpg\",\"articleSection\":[\"Fitness\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">What comes to mind when you hear words like \\\"exercise\\\" and \\\"healthy eating\\\"? If you're like most people, you'll think of weight loss.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Although exercise and healthy eating are both important to achieving and maintaining a healthy weight, that's not the whole story. Being physically active and eating nutritious foods do much more than helping you lose weight \u2013 they are essential to a healthy body and mind.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">The relationship between physical activity and nutrition is actually a cycle where each one affects the other.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Their effects on the body and mind depend on each other, and they affect important functions such as mobility, mood, and energy level as well.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">In this article, we'll explore ways to improve your health by understanding how these two factors influence each other.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Are Physical Activity And Nutrition Related?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Good nutrition and physical activity are essential parts of your health and well-being. Together, they perform two important functions (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6682932\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Decrease your risk of developing serious health conditions such as diabetes, heart disease, stroke, and cancer.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Manage health conditions so they don't worsen over time.\u00a0<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Unfortunately, most people do not eat a <a href=\\\"https:\/\/betterme.world\/articles\/best-foods-for-hormone-balance\/\\\">healthful diet<\/a> and are not physically active at levels needed to maintai ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/\",\"url\":\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/\",\"name\":\"Physical Activity And Nutrition: How Are They Related? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1660419805.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What's the relationship between physical activity and nutrition? 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