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• The word HEALTH is often associated only with physical fitness.
• FITNESS means “readiness”. Fit people are better equipped than non-fit people.
• The level of fitness includes all aspects of health and life.
• It affects physical, mental, and social health.
FOUNDATION OF HEALTH AND FITNESS
70%
30%
Exercise
Diet
EXERCISE
Physical activity like
1. Swimming.2. Dancing.3. Weight training.4. Running.5. Yoga etc.
Physical Fitness is the ability of your body systems to work efficiently. A fit person is able to carry out the typical activities of living, such as work, and still have enough energy and vigor to respond to emergency situations and to enjoy leisure time activities.
Regular exercise • keeps individual fit.• Increases agility.• Increases disease tolerance.• Keeps you mentally alert.• Keeps you motivated.
What it needs?• Fitness goal• Consistency.• Dedication.• Self involvement/self motivation.
• Diet is what you eat according to your fitness goal.• Nutrition is what you get through diet e.g.. Vitamins,
minerals, fiber etc.
1. CARBOHYDRATES-• Carbohydrates are found in a wide array of both healthy and
unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibres, and starches.
• The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fibre, and a host of important phytonutrients.
• Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
2. PROTEIN
• Protein in food is broken down to amino acids in our bodies. Amino acids provide the building blocks for growth and repair of ALL the body’s cells, including skin cells, liver cells, immune cells, as well as muscle.
• Types of protein- Whey protein. Albumen protein Soy Protein. Casein Protein.
• Protein Sources- Milk. Yogurt. Chicken. Fish Eggs Soybean. Whey.
3. Fat-1. Healthy fat• Monounsaturated fats/Mono unsaturated Olive, canola and peanut oils, avocados, non-
hydrogenated margarines, nuts and seeds• Polyunsaturated fats/Poly unsaturated
• Omega-3 fat Safflower, sesame, sunflower and corn oils, non-
hydrogenated margarines, nuts and seeds• Omega-6 fat Fattier fish, canola and soybean oils, flax seed, omega-3 eggs, walnuts
2. Unhealthy Fats• Saturated Fat
In many prepared foods made with hydrogenated oils, as well as fatty meats, full-fat dairy products, butter, lard, coconut oil, palm oil, palm kernel oil and cocoa butter.
• Trans Fats In all foods made with shortening or partially
hydrogenated vegetable oil, and many snack foods, fast foods and ready-prepared foods.
4. Dietary FiberDietary fiber found mainly in fruits, vegetables, whole grains and legumes is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.Benefits- Helps maintain bowel health. Lowers cholesterol levels. Helps control blood sugar levels. Aids in achieving healthy weight.
Things you should follow to achieve good health1. Exercise daily for at least 45 minutes.2. Sleep at least 7-8 hrs.3. Avoid junk food/fast food.4. Eat fruits daily.5. Drink 3-4 litre water per day.6. Keep stress away.7. Include good carbs, proteins and fibers in your daily diet.8. Stay always motivated.
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