This document discusses how nutrition and exercise can impact health conditions. It recommends eating a balanced diet with plenty of whole grains, vegetables, and fruits, as well as getting 30-60 minutes of activity per day through activities like walking. Regular exercise can help reduce conditions by improving insulin use, burning fat, building muscle, lowering blood pressure, and increasing endurance. The key is making lifestyle changes through balanced nutrition and moderate daily activity rather than going on restrictive diets.

1. Nutrition and Exercise
How they impact your conditions

2. Basic principles and WHY?
THE FACTS
 Reducing conditions and reversing it’s affects
 An exercise routine where you are ACTIVE 30-60
minutes a day. Start with 2-3 days per week
 No diets, it’s a lifestyle. Eat balanced meals that supports
healthy body functions

3. Start creating solutions today!
 Start being active 2-3 days/week, 30-60 minutes. three
1, minute blocks during day
 Increased muscle tone and circulation
 Return on investment
 Daily tasks are easier
 Stress has an outlet

4. Musculoskeletal Health
Decreased physical activity leads to Impact on independence
Every story is different of how the cycle started
There is only one way to break this CYCLE!
“The Chicken or the Egg”

5. GOOD
Focus on what YOU can do today!
• 3-5 balanced meals per day
• Keep to scheduled meals and try not
to space them more than 4-6 hours
apart
• Eat high-fibre foods; whole grains,
legumes, brown rice, vegetables and
some fruit.
• Healthy snacks are OKAY!
VS
Nutrition
BAD
• Sugars, especially refined
• High fat and processed foods
• High sodium and preservatives
• NO NUTRIENT VALUE!

6. Nutrition Simplified
Not all calories are created equal
 Macronutrients & Micronutrients
 Fats-building blocks of cells
 Carbs-energy for activity
 Protein- muscle support

7. Exercise
• Even the simplest activities have benefits
• Control and reduce conditions by:
• improving body’s insulin use
• burning excess body fat, decrease weight and
reducing fat mass (chronic indicators)
• Increasing lean muscle mass
• Lowering blood pressure
• Improving exercise tolerance
Focus on what YOU can do today!