Nutrition Science and Everyday Application - beta v 0.1

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ESSENTIAL ELEMENTS AND BENEFITS OF PHYSICAL FITNESS 549 Physical Benefits Longer life: A regular exercise program can reduce your risk of dying early from heart disease, certain cancers, and other leading causes of death. Healthier weight: Exercise, along with a healthy, balanced eating plan, can help you lose extra weight, maintain weight loss, or prevent excessive weight gain. Cardiovascular disease prevention: Being active boosts HDL cholesterol and decreases unhealthy triglycerides, which reduces the risk of cardiovascular diseases. Management of chronic conditions: A regular routine can help to prevent or manage a wide range of conditions and concerns, such as metabolic syndrome, type 2 diabetes, depression, arthritis, and certain types of cancer. Mental and Emotional Benefits Mood improvement: Aerobic activity, strength-training, and more contemplative activities such as yoga, all help break cycles of worry and distraction, effectively draining tension from the body. Depression relief: Exercise can produce antidepressant effects in the body. Studies have shown that physical activity reduces the risk of and helps people cope with the symptoms of depression. Cognitive skills retention: Regular physical activity can help people maintain thinking, learning, and judgment as they age. Better sleep: A good night’s sleep is essential for clear thinking, and regular exercise promotes healthy, sound sleep. It can also help you fall asleep faster and deepen your rest, promoting better mental and emotional wellbeing. Energy boosts: Regular physical activity can improve muscle tone and strength and provide a boost to your cardiovascular system. When the heart and lungs work more efficiently, you have more energy. Strong bones: Research shows that aerobic activity and strength training can slow the loss of bone density that typically accompanies aging. Table 10.1. Physical and emotional benefits of exercise. THE FITT PRINCIPLE One helpful tool for putting together an exercise plan is the FITT acronym. FITT stands for: Frequency – how often you exercise Intensity – how hard you work during your exercise session Time – how long you exercise for Type – what kind of exercise you do You can manipulate the principles of FITT to better meet your exercise goals and to boost your motivation to exercise. You will be more likely to stick to a workout plan that has flexibility and works with your lifestyle. By changing up the types of exercise you do, varying the intensity of your workouts, and by choosing days of the week and times of the day that work best with your schedule, you can create a plan for success with your exercise goals. As you design your physical activity plan, make sure to outline the components of the FITT principle to establish more detailed goals and create purpose for your workouts. Self-Check:
550 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN An interactive H5P element has been excluded from this version of the text. You can view it online here: https://openoregon.pressbooks.pub/nutritionscience/?p=1547#h5p-53 Attributions: • University of Hawai‘i at Mānoa Food Science and Human Nutrition Program. (2018). Performance Nutrition. Human Nutrition. http://pressbooks.oer.hawaii.edu/ humannutrition/chapter/introduction-11/ References: • 1 American College of Sports Medicine. (2019). Resistance Training for Health. Accessed August 28, 2020, from https://www.acsm.org/docs/default-source/filesfor-resource-library/resistance-training-for-health.pdf?sfvrsn=d2441c0_2 • 2 Mayo Clinic. (2018). Fitness training: Elements of a well-rounded routine. Accessed August 28, 2020, from https://www.mayoclinic.org/healthy-lifestyle/fitness/indepth/fitness-training/art-20044792 • 3 Centers for Disease Control and Prevention. (2020). Benefits of Physical Activity. Accessed August 28, 2020, from https://www.cdc.gov/physicalactivity/basics/pahealth/ index.htm?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fphysicalactivity%2Fe veryone%2Fhealth%2Findex.html • 4 2018 Physical Activity Guidelines for Americans. US Department of Health and Human Services. Retrieved August 28, 2020, from https://health.gov/paguidelines/ second-edition/. Image Credits: • Group exercise class photo by Anupam Mahapatra on Unsplash (license information) • Weights photo by Kelly Sikkema on Unsplash (license information) • Table 10.1. “Physical and emotional benefits of exercise” by Heather Leonard is licensed under CC BY-NC-SA 2.0
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Nutrition: Science and Everyday App
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Nutrition: Science and Everyday App
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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UNIT 9 - VITAMINS AND MINERALS PART
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2 ALICE CALLAHAN, PHD, HEATHER LEON
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About the Authors ALICE CALLAHAN, P
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Updates Made to OER Date Unit Page
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Introduction to Designing a Healthy
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Classification of Nutrients Food is
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Introduction to Nutrition Science a
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The Scientific Method Similar to th
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Types of Research Studies and How T
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Finding Accurate Sources of Nutriti
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Who Can You Trust for Nutrition Inf
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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Photosynthesis and Metabolism As we
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The Digestive System We just learne
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Introduction to Carbohydrates If so
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Digestion and Absorption of Carbohy
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Glucose Regulation and Utilization
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Sugar: Food Sources, Health Implica
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UNIT 5- LIPIDS 246
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The Functions of Fats Fats serve us
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Lipid Types and Structures Lipids a
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Digestion and Absorption of Lipids
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UNIT 6- PROTEIN 304
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Protein Digestion and Absorption Wh
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Protein Food Choices and Sustainabi
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Introduction to Energy Balance On D
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Indicators of Health: BMI, Body Com
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Best Practices For Weight Managemen
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UNIT 8 - VITAMINS AND MINERALS PART
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Dietary Supplements By now you know
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Vitamins and Minerals Involved In F
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Vitamins Important for Vision Visio
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Introduction to Vitamins and Minera
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Introduction to Bone Health The hum
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Raising Healthy Eaters “Raising a
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