Study on reasons of exercise among people going to gym.
Benefits of exercise.
Calorie spent during activities
Managing vegetable intake/week.
Key recommendations for Fats
My health my responsibility!
Health is defined as
“ State of complete physical, mental and social wellbeing and not merely absence of disease or disability ”.
Exercises & Nutrition
Social Well Being
Contributing time to community through local volunteer groups, religious organizations, or civic groups
Staying in close contact with friends and family.
Doing mind exercise by researching something that interests you rather than usual activities.
Adopting healthy ways!
What's good for the body is good for the spirit as well.
keep motivated, to say to yourself, " I can do it ."
Regular exercise is even more important for adults.
Move your body to activity
Look for daily opportunities to exercise in work and play.
Choose an exercise you like and stick with it.
Use the buddy system. Walk, swim, climb, bicycle, dance, fish!
Join a walking group or visit your local recreation center, park, church, or senior center.
Crescent moon pose
Leg forward fold
Primary reason for exercise
People who participate in physical activities at least occasionally
For fun/enjoyment (49%)
To prevent health problems (36%)
To reduce stress/tension (31%)
To relax (30%)
To help with current medical problems (27%)
Keeps you active
Prepare for the tiring day
RSI or Repetitive Strain Injury is a growing problem in today’s computer savvy society. While RSI can be caused by many different types of repetitive tasks, it is most often a computer use injury. RSI symptoms include extreme hand pain, elbow pain and wrist pain, as well as numbness and tingling sensations.
Increases the length & quality of life.
Prevents adult onset of Diabetes.
Alleviates symptoms of depression & anxiety.
Important for weight management and weight reduction.
Other activities: Calories burned per min 7.5 to 8 Scrubbing floor 6 to 6.5 Climbing stairs 5 to 5.5 Walking (treadmill) (3.5 mph) 6 to 6.5 Dancing 7 to 8 Walking brisk 12 Swimming 10 to 11 Jogging 2.5 to 4 Walking 2 to 2.5 Standing
Nutrition-A balanced diet is
Bread, other cereals and potatoes
Fruit and vegetables
Milk and dairy foods, meat, fish and alternatives
Foods containing fat
Foods containing sugar.
(Foods from the largest groups should be eaten most often in the greatest amounts)
(Foods from the smallest group should be eaten least often and in the smallest amounts)
Weekly Plan of veggies
Dark green vegetables 3 cups/week
Orange vegetables 2 cups/week
Legumes (dry beans) 3 cups/week
Starchy vegetables 3 cups/week
Other vegetables 6 ½ cups/week
* 1 cup = 2& half serving spoon
While a moderate amount of salt is required for health, a high salt diet can have detrimental effects on blood pressure.(3-5gm/day)
Artificial sweeteners (Aspartame)
may increase risks of obesity.
A study by Sharon P. Fowler - drinking two cans of either regular or diet soft-drink a day increased the risk of becoming overweight or obese by 50%.
FATS : Key Recommendations
Consume less than 10% of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
Keep total fat intake between 20 to 35% of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
A glass of milk provides protein, calcium, vitamins D and A, vitamin B12 and riboflavin, and other nutrients.
An orange provides vitamin C, folate, potassium, calcium, fibre, and phytochemicals , or natural substances in plant foods with many health benefits
Vegans or vegetarians who do not eat any animal products, need to eat vitamin B12 fortified foods or take a supplement.
They may also have difficulty meeting their needs for iron, zinc, calcium, and vitamin D with foods.
Also beneficial fatty acids(w3 & w6) lack in vegetarian diets.
Take a multivitamin and calcium daily.
When you buy a supplement, always look for a Drug Identification Number (DIN) or Natural Product Number (NPN).
Correlation of calories to plant-based food servings would be:
Dieting (1,600 Calories) = 13 servings
Women (2,200 Calories) = 18 servings
Men (2,800 Calories) = 22 servings
You must know?
1 (medium) chapatti gives 100 calories.
1 katorie dhal (150ml) gives 150 calories.
1 fruit (medium sized) gives 40 calories
1 glass juice (big) gives 100 calories.
1 katorie curd (thick) gives 175 calories.
1 coconut burfi (25gm) gives 110 calories.
1 Gulabjamun gives 200 calories.
1 Katorie rice gives 100 calories.
1& half teaspoon of fat gives 50 calories.
1 teaspoon of sugar adds to 30 calories in food.
With increase in 400 calories per day you will add another half kg’s to yourself in a week.