The leading causes of death in the United States today are heart disease, stroke, cancer, and diabetes. They make up roughly two-thirds of all The leading causes of death in the United States today are heart disease, stroke, cancer, and diabetes. They are responsible for roughly two-thirds of all deaths each year. All of these diseases are linked to a poor diet and a sedentary lifestyle.
A person's genetic makeup influences his or her risk of developing these diseases, but lifestyle factors such as poor diet, lack of exercise, smoking, and alcohol abuse also play a role. People have no control over the genes they inherit, but they do have control over the foods they eat and the amount of exercise they get. A healthy lifestyle can lower the risk of developing disease and may slow the progression of any existing conditions.
A regular exercise program improves fitness and helps keep weight within a healthy range. It also lowers the risk of chronic diseases such as heart disease, hypertension, stroke, diabetes, cancer, and osteoporosis. Furthermore, exercise promotes psychological well-being by lowering depression and anxiety, as well as improving mood, sleep patterns, and overall outlook on life. It causes the release of chemicals known as endorphins, which are thought to be natural tranquilizers that contribute to what athletes refer to as a "exercise high." Endorphins are thought to reduce anxiety, aid in relaxation, and improve mood, pain tolerance, and appetite control in addition to causing exercise euphoria.
A Healthy Body Mass Index
A healthy body weight is linked to happiness and longevity. Excess body fat raises the risk of heart disease, diabetes, stroke, gallbladder disease, sleep disorders, respiratory problems, and some cancers. Maintaining a healthy weight lowers the risk of these diseases. A healthy weight can also improve athletic performance. Body mass index (BMI) calculations can be used to determine if a person's weight is within a healthy range. Because BMI takes into account total body weight rather than the percentage of body weight that is made up of muscle versus fat, athletes with a lot of muscle mass may have a BMI that is in the overweight or obese range. This does not imply that their weight poses a health risk. Only excess fat weight is considered unhealthy.
Diet and exercise are both necessary for weight maintenance. Weight remains stable when people consume the same number of calories as they expend. Regular exercise increases energy consumption, allowing the exerciser to consume more food without gaining weight.
For example, an active 20-year-old woman must consume approximately 500 calories more per day than a sedentary woman of the same age, height, and weight. A diet high in whole grains, fruits, and vegetables and low in fat maximizes nutrient intake while limiting calories.
Cardiovascular Disease
When we talk about heart disease, we're usually talking about atherosclerosis. This is a condition in which fatty material accumulates in the artery walls. As a result, the arteries narrow and become less elastic. Obesity, high blood pressure, high cholesterol levels, and diabetes are all risk factors for atherosclerosis. Lifestyle choices such as cigarette smoking, lack of exercise, and a diet high in saturated fat, cholesterol, and Tran's fat all increase the risk of developing atherosclerosis. Diets high in fiber, antioxidants (such as vitamins C and E), and fish and plant oils high in healthy unsaturated fats can help lower the risk of atherosclerosis. Adding exercise to this healthy mix reduces risk even further.
Aerobic exercise reduces the risk of atherosclerosis by lowering blood pressure and increasing levels of HDL cholesterol, a type of good cholesterol.Aerobic exercise also strengthens the heart muscle, lowering the resting heart rate and reducing the workload on the heart.