Probably nutrition and exercises are the most important things that enable our body and immune system to stay strong and healthy.
There are various ways to keep yourself healthy and fit and you don t have to suffer from training endlessly in the gym or limit your eating habits. All you need to do is, first of all, understand what food is healthy and important for your health, and what is not.
Nutrition and exercise is important in developing a strong body and
immune system. Consuming the proper portions
of food will build a strong immune system, and body. Eating properly
will also promote a better mental well being, and over all good
health. There are guidelines you can learn, and nutrition labels you
can observe

so that you may understand and use nutrition wisely.

Exercise is also very important for your body structure and vital
organs. Exercise done properly and consistent can help you control
weight, and also promote over all good health. There are two types of
exercises that benefit the adult learner. Aerobic exercise helps
improve cardio vascular and cardio respiratory functions. Aerobic
exercise is also a good way to loose fat, and keep a lean body.
Strength exercise helps build muscle and lose body fat. Strength
exercise also helps improve strength, balance, and flexibility in
joints. There are plenty of hints and ideas to sticking to a nutrition
and fitness plan. The first step to starting is to make that gradual
change. Set your goals and boundaries to a plan that fits

your
lifestyle and age. It is ok not being able to change your diet and
fitness goals all at once. You make a difference by making small
changes now, and then notice the big changes to your body and health
in the future.

Nutrition and Exercise for Adult Learners

Nutrition and Exercise can be a valuable instrument in an adult
learner s life. Proper nutrition helps build a strong immune system
(which can help fight diseases), mental well being, and over all
general good health. Exercise can help control weight, relieve stress,
build strength/flexibility, and increase awareness. Nutrition can be
maintained easily through what you eat, how you eat, and when you eat.
Exercise can be started slowly and increased gradually to help
maintain strength, flexibility, and decrease stress.

The

key to understanding and using nutrition wisely is to first
realize you will need to make a lifestyle change. Once you know a
lifestyle change is needed you can begin to understand more about how
to eat nutritiously. The foods you eat can be broken down into
different categories. Each category has a proper portion that should
be consumed daily. “The different categories and servings sizes are as
follows: fats, oils, and sweets use sparingly; milk, yogurt, and
cheese limited to 2-3 servings; meat, poultry, dry beans, eggs, and
nuts limited to 2-3 servings; vegetable group 3-5 servings; fruit
groups 2-4 servings; and bread and rice 6-12 servings.

Carbohydrates are one of the most important sections of food, but can
be easily overindulged. Your muscles and brain are primarily

fueled
off of carbohydrates. You should include a daily portion of
carbohydrate in your diet to ensure that you maintain good muscle,
good liver function, and to improve performance and delay fatigue.
Carbohydrates are broken down into two groups simple and complex, both
groups metabolize into glucose. Simple carbohydrates are sweet and
contain one or two sugar molecules. Examples of simple carbohydrates
are glucose, fructose, and sucrose. Complex carbohydrates are long
chains of sugar best known as starch (ex: brown rice, corn, and
shredded wheat). “To keep carbohydrate intake at a healthy level you
should consume between 6-11 servings of complex carbohydrates a day.”

When starting a nutrition program it is also important to understand
fat. Fat helps keep the metabolism working for muscle activity,
protects vital organs, and insulates. On a

daily basis only 30% of
your daily calories should be fat. The two types of fats are
cholesterol and triglycerides. Cholesterol is typical found in foods
coming from an animal, such as egg yolks, seafood, meats, and dairy.
Many people talk of saturated, polyunsaturated, or monounsaturated
fats. These three are actually called triglycerides. On the Georgia
State University’s Department of Kinesiology and Health website they
explain these fats like this:

Saturated fats are usually solid at room temperature and come
primarily from animal products like meat, poultry, butter, and whole
milk. Also, some oils like coconut, palm, and palm kernel oils are
high in saturated fats. Dietary saturated fats have the greatest
impact on total blood cholesterol. Saturated fat should not exceed 10%
of total fat intake. Polyunsaturated fats are usually liquid

at room
temperature and are found in vegetable oils such a safflower,
sunflower, corn, and soybean oils. Monounsaturated fats are also
liquid at room temperature and are found in vegetable oils, such as
olive and canola oils.

As can be seen by this small paragraph there is a lot to learn when
dealing with fat. “The reason it is so important to understand fat is
because the over consumption of fat is believed to be one of the
leading causes of obesity, heart disease, and different types of
cancer.” (Univ. of Ga. Website)

Protein can also get very complex. The reason is because proteins are
composed of amino acids and there are twenty different kinds of amino
acids. Out of these amino acids there are non-essential and essential
ones. Non essential

amino acids can be made by the body, whereas
essential amino acids cannot be made by the body and can only be
consumed through food. The essential amino acids are isoleucine,
lysine, methionine, phenylanine, threonine, tryptophan, and valine. To
pack all of the essential amino acids into your diet (this can help
with growth and repair of body tissue), you must eat things that are
made up of complete proteins. An example of complete proteins are
found in eggs, milk, meat, poultry, and fish. The recommended dose of
protein per average individual is .8grams per kilogram of body weight
a day, for bodybuilders and athletes this number increases to
1.8grams.

The most important element to healthy nutrition is the very thing that
makes up 50-75% of the human body. This element

also helps with
temperature regulation, cellular processes, and body composition. This
precious element is water. Water in the body is lost everyday through
urination, respiration, and sweat. Without water the human body can
suffer from dehydration, heat exhaustion, heat stroke, heat cramps,
and death. It must be replenished everyday. “Each person needs 64
ounces of water each day; this number increases if exercise or
hot/humid environments factor in.”

Nutrition labels are on every food product. When reading a nutrition
label limit the number of total fat, saturated fat, cholesterol, and
sodium you consume. Make sure you consume a lot of vitamin C, vitamin
A, calcium, iron, and dietary fibers. “If you pick foods with labels
that have these qualities you will be on your way to eating
healthier.”

Next to nutrition, exercise

is very important. Exercise helps the body
as well as the brain. Exercising has many great benefits. The greatest
one is reducing the risk of premature death. Exercising helps reduce
high blood pressure, high cholesterol, and the chance of dying from
heart disease. For the adult learner exercise can greatly reduce
depression, anxiety, stress, and improve psychological well-being. Not
to forget it maintains healthy muscles, bones, joints, body weight,
and fat.

Exercise is divided into two types: aerobic exercise and strength
training. Each one has its own benefits for the adult learner. Aerobic
exercise mainly works on the improvement of cardiovascular/cardio
respiratory functions (heart and lungs). This gives maximum cardiac
output (blood pumped every minute), maximum stroke volume (blood
pumped each beat), and reduced stress on the heart. All leading up to
the

maximum oxygen consumption for the adult learner, which in turn
helps the brain work better. Aerobics also lowers high blood pressure,
reduces body fat and increases HDL cholesterol (the good cholesterol).
Strength training greatly reduces stress and reduces body fat. It also
improves flexibility in the joints. In the adult learner it greatly
improves strength, balance, and functional ability.

Exercising has many myths, but only a few benefits to the adult
learner. As stated earlier, exercise is a way to burn calories.
Exercise helps work every part of your body and helps the body to work
more efficient. When exercising, there is a “no pain, no gain”
concept. Sometimes it may get hard, but the adult learner has to push
on and get through the pain to reap the benefits.

“The trick is to
slowly progress instead of jumping right in. For the adult learner it
is never to late to exercise because just like learning, it s never
stops.”

It is important to stick to a nutrition and fitness plan, especially
while being under the stress of being an adult learner. The following
are some ideas on how an adult learning can make gradual changes
toward a better fitness and nutrition program.

Changes in a nutritional lifestyle have to be made over a gradual
period of time to work effectively. One can start by changing the
portion size of what they are eating.
“Another guide is to pretend your plate is a clock and the time is 3
p.m. The section between 12 and 3 bordered by the

big and little hands
should be filled with meat or dairy servings. When your meat or dairy
portion goes over that section, then you are eating too much of it.
The rest of your plate should be filled with grains and vegetables.”

Eating fat free foods are a good way to move toward your nutrition
goals but be careful when doing so because manufacturers tend to
replace the fat with more sugar and other substances that may be just
as harmful as excessive fat. A good hint in substitution of fats, are
to replace cup of oil with one cup unsweetened applesauce when
following a cake recipe or using a non stick skillet sprayed with
cooking spray such as PAM and fat free broth instead of one cup of
high

fat cooking oil when pan frying meat. You would be surprised at
how good recipes taste even though you omitted some or all of the fat
in the recipe.

When dining out a good tip would be to ask for the salad dressing on
the side or ask that an omelet be cooked with one egg and two egg
whites instead of three whole eggs. Another thing to remember is not
to be afraid to ask questions when ordering your food at a restaurant.
Most restaurants will cater to you diet needs.

Another thing is that it is not good to starve yourself before going
to bed. Remember a snack will fuel your body for the 7 to 8 hour fast
it goes through when you are at

rest.

If you find it difficult to stick to an exercise program, remember
that you can break activity down into different time frames. If you
want to get in thirty minutes of activity but do not have thirty
minutes to spare, try to walk briskly for ten minutes then plan on
parking as far way in the parking lot when you go to the market or
shopping mall to get in other activity. Walking up the stairs instead
of the elevator at your workplace is another helpful way to get in
some activity to your day.

It doesn’t matter if you do not change your diet and fitness goals all
at once, what matters is that over time, you can change little things
that will add up in the

future, and therefore you will see better
results in the log run.

The article was produced by the member of masterpapers.com.
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