Staying fit requires at least 2.5 hours of aerobic exercise and muscle-strengthening activities weekly, along with a healthy diet of whole grains, fruits, vegetables, and lean proteins. Children should exercise for at least an hour daily, while adults who engage in more strenuous activities may need only 75 minutes of exercise per week. A diet rich in vegetables and fruits is essential for good health, while meat and dairy should be consumed in moderation due to their high fat content.
Staying in shape is largely a matter of eating a healthy diet and getting enough exercise. According to the Centers for Disease Control, a healthy adult should get no less than two hours and thirty minutes of aerobic exercise weekly, ideally working enough to noticeably increase heart rate. Muscle-strengthening exercises for the legs, arms, and core should be done at least twice a week. Another essential part of staying fit is eating a healthy diet, generally based primarily on whole grains and other complex carbohydrates, and containing at least five daily servings of vegetables and fruits. Fish, lean meats, and low-fat or fat-free dairy products can usually be included in a healthy diet, although sugars and fats are generally not recommended.
Staying active can be one of the best ways to stay in good physical shape for a lifetime. The Centers for Disease Control believes that children should start exercising at the age of six, and that most children need at least one hour of aerobic activity per day. Children are generally advised to participate in calisthenics, which can strengthen the muscles, at least three times a week, and to participate in aerobic exercises such as jumping rope at least three times a week.
Adults generally need about two and a half hours of moderately strenuous exercise per week. The more strenuous the exercise, the less exercise is generally needed. Adults who do very strenuous exercise, such as jogging, swimming, or team sports, may need as little as 75 minutes of exercise per week. In general, adults are advised to do muscle-strengthening exercises, such as calisthenics, yoga, or weight lifting, at least twice a week.
Staying in shape usually also involves eating a healthy diet. Exercise alone often cannot prevent nutritional deficiencies that can occur if the wrong foods are eaten or calorie intake is inadequate. Most adults need between 1,500 and 2,000 calories per day. Nutrition experts believe that most of these calories should come from whole grains, such as rice, barley, and wheat. Beans and legumes can also be part of a healthy diet.
The consumption of vegetables and fruits can be key to staying fit, since vegetables and fruits contain many of the vitamins and minerals necessary for good health. Most experts recommend eating at least five servings of vegetables and fruits per day. Lean meats, fish, and low-fat or fat-free dairy products can also be eaten as part of a healthy diet. Experts often advise minimizing dietary intake of meat and dairy, due to their high fat content, especially saturated fat. They may also recommend eating fish in moderation, as it could contain mercury and other contaminants.
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