Moderate exercise helps people to better control diet
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By Stephen Lau and editing by Stacey sexton
Harvard researchers report a study that suggests that moderate physical activity helps to improve diet quality.
The study, which appeared in the Obesity Reviews, shows that understanding the relationship between exercise and a healthy diet could enhance preventative and therapeutic measures against obesity by strengthening current approaches and treatments.
The relationship between exercise and healthy diet
There are epidemiological studies suggesting that the inclination towards a healthy diet and moderate exercise go hand in hand.
Exercise helps to ease stress and anxiety, lift one’s mood and promote a healthy appetite. When people exercise, they tend to consume more water which also helps to flush the body of waste products and toxins.
Exercise also helps to boost energy levels and sharpen our brainpower. This may then improve self-esteem because exercise makes people feel stronger and more powerful.
"Physical exercise seems to encourage a healthy diet. In fact, when exercise is added to a weight-loss diet, treatment of obesity is more successful and the diet is adhered to in the long run," says Miguel Alonso Alonso, lead researcher of the study.
After exercise, the body needs rest and simple foods like fruit and vegetables.
How to start a healthy diet and moderate exercise plan
Healthy diet
1. Start slowly and make gradual improvements. Physical activity and eating are behaviors influenced by cognitive processes, and habits are not easy to change in a short time. Begin by taking a five minute walk after dinner or having an apple instead of fried chicken. Once this has become a habit, try walking for a longer time and eating more fruit.
2. Make the food you like and take time to enjoy it. Even if you’re not eating the ideal food, it is still healthier to take time to chew the food slowly and savor every bite.
3. Eat breakfast and have small portions of healthy food throughout the day.
4. Eat more fruits and vegetables. Fruits and vegetables provide essential vitamins and minerals, fiber and other substances that are important for good health.
5. Eat less sugar and salt. Sugar causes energy spikes and lows, and eating too much salt can cause high blood pressure.
Moderate exercise
1. Start with an activity you like that makes you feel comfortable. Make realistic goals.
2. Cleaning the car, working in the garden and walking around the house are easy activities to do at home that involve physical movement.
3. At work, stretch when you feel tired. Standing up and leaving your work for afew minutes to move around and chat with colleagues rejuvenate mind and body.
4. Don’t push yourself too hard. Exercise should be enjoyable and not frustrating.
5. Stick to the exercise you like and record your progress. When you achieve a higher level of physical exertion, reward yourself.
Having a healthy diet and doing moderate exercise help prevent future disease. People who ensure that these things are part of their lifestyle live, on average, 10 years longer than those who don’t.
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