Nutrition and Fitness Habits Essay Example

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Web MD states that individuals who exceed 40% of the average body weight are at a higher risk of premature death. Obesity is linked to serious conditions such as heart disease, stroke, diabetes, and sleep apnea. Being overweight increases the likelihood of developing high blood pressure, a primary risk factor for heart disease and stroke. Elevated cholesterol levels in the bloodstream also contribute to heart disease and are commonly associated with being overweight. Moreover, being overweight can lead to angina (chest pain due to reduced oxygen supply) and sudden death from heart disease or stroke without visible signs or symptoms. Overweight individuals have more than twice the chance of developing type 2 diabetes compared to those with a normal weight.

Both weight loss and increased physical activity can effectively decrease the risk of type 2 diabetes. For those already diagnosed, losing weight and being more physically active can help control blood sugar levels. Sleep apnea, characterized by loud snoring and temporary pauses in breathing during sleep, can cause daytime sleepiness and potentially lead to heart failure. The chances of developing sleep apnea increase with body weight gain. However, weight loss often improves sleep apnea.

(Web MD Weight loss: Associated with Obesity. Retrieved Sept 13, 2008. http://www.webmd.)

com/cholesterol-management/obesity-health-risks? page=2).

minutes every 2 hours, and running the trail behind my work in the afternoon. These habits can all help to improve my health and wellness. Aerobic exercise researchers say that cycling is as good as running and swimming for attaining fitness. Sports medicine specialist prescribes cycling because it causes less wear and tear on the joints and muscles than jogging.

According to Healthline.com (Incledon, L: "Strength training for women" 2008), when strength training is paired with a healthy diet, it becomes an effective method for weight reduction. This combination aids in fat burning and promoting lean muscle mass. It also provides added benefits such as improving bone density, boosting the immune system, and reversing the effects of aging. Additionally, strength training has a positive impact on mood, confidence, and overall well-being.

Running can enhance overall health by increasing stamina and endurance. Additionally, adopting three dietary habits can contribute to well-being. These habits involve opting for decaffeinated coffee at Starbucks, incorporating more green vegetables into dinner, and increasing water intake throughout the day. Implementing these adjustments can yield several advantages including reducing anxiety associated with caffeine consumption and fostering general wellness. It is worth noting that while consuming moderate amounts of caffeine is not harmful, excessive intake can have negative effects on health.

According to MayoClinic.com (2008), exceeding a daily consumption of 500 to 600 mg of caffeine, which is equivalent to four to seven cups of coffee, can lead to restlessness, irritability, anxiety, muscle tremors, headaches, sleeplessness, nausea, and abnormal heart rhythms. The intake of dark green vegetables not only assists in battling cancer but also supplies vital vitamins. By incorporating these vegetables into my diet, I decrease

the chances of being diagnosed with specific illnesses. Ensuring hydration through increased water intake promotes regularity and reduces the occurrence of constipation. Furthermore, discussing how each new habit contributes to a healthy weight demonstrates that engaging in vigorous activities like cycling, weight training, and running significantly aids in maintaining an optimal weight.

Engaging in more physical activity is crucial for preventing weight gain and promoting weight loss. For most Americans, it is essential to decrease calorie intake, increase physical activity, and make healthier food choices. Although many adults tend to gradually gain weight over time, making small changes in behavior can effectively prevent this. Tracking weight regularly enables individuals to evaluate if modifications in physical activity or diet are necessary for maintaining a healthy weight (Insel and Roth 2008).

Individuals can decrease their calorie intake and support weight maintenance by reducing caffeine consumption and increasing water consumption. Additionally, including more green vegetables in one's diet not only helps prevent diseases but also ensures a nutritious meal without the risk of weight gain.

Moreover, it is crucial to consider the holistic health benefits of each new habit. Engaging in fitness activities such as cycling, weightlifting, and running will significantly enhance overall well-being.

Implementing cycling has various health benefits such as improved blood cholesterol levels, reduced body fat, better control of blood pressure, enhanced metabolic health, and improved glucose metabolism. It also contributes to an overall better quality of life and reduces the risk of chronic diseases. In addition to cycling, incorporating weight training and running into my routine can provide similar benefits including improved physical fitness, increased cardio respiratory endurance, muscular strength and endurance, and flexibility.

Reducing caffeine intake offers its

own set of health advantages by alleviating anxiety and improving sleep quality at night. Furthermore, increasing water intake is crucial for promoting good health as it aids in digestion and absorption of food and acts as a medium for most chemical reactions in the body. Water also helps regulate body temperature.

(Insel and Roth 2008. p. 340). To address the significant public health issue of obesity and overweight individuals, Americans can incorporate various nutritional and fitness habits into their daily lives, enhancing their overall well-being.

To achieve overall wellness, it is crucial to participate in physical activity, manage weight, and follow a nutritious diet. However, the responsibility for making these necessary changes and maintaining a healthy lifestyle lies with each individual. The information needed for this transformation is readily available, but Americans require motivation to break old habits.

References

1. Incledon, L (2008) Strength training for women. Retrieved September 12, 2008 from Healthline.com.http://www.healthline.com/hlbook/strt-benefits-of-strength-training-for-women
2. Insel, P. M., ; Roth, W. T. (2008).

Core concepts in health (10th ed.) Boston: McGraw- Hill.

com/health/caffeine/NU00600 Web MD Weight loss: Associated with Obesity. Retrieved Sept 13, 2008.