Balanced Diet and Exercise (Health is Wealth)

Sanjaya Nepal

Ensuring healthy lives and promoting welfare at all ages is earmarked to be among the topmost contemporary development agendas, as it comes after eradication of poverty and hunger in the Sustainable Development Goals. As such, maintaining and securing health of the overall population occupies the central policy concern among countries in the world. Just as governments around the world allocate huge amount of resources for health services on priority basis, it is also very necessary for the individuals themselves to be fully conscious about their health status and strive for utmost physical and mental well-being. Attainment of good health by people, as is well known, requires the combination of a healthy, balanced diet and appropriate physical exercises.
Balanced Diet
We have grown up listening to the term ‘balanced diet’ in science. It refers to a diet that has all the essential nutrients and minerals that will keep us healthy. Having a balanced diet has been encouraged since our childhood. After all, it is essential in keeping our health well.
A person takes in appropriate amounts of proteins, minerals, and other nutrients in a balanced diet. It is quite necessary for the smooth functioning of our body. If we consume a balanced diet regularly, we will always remain healthy. It lessens any chances of falling ill. Moreover, a balanced diet also boosts our immunity system.
Most people believe that a balanced diet is definitely the key to a healthy lifestyle, on which scientists also agree. When we always consume a balanced diet, we will maintain our physical as well as mental health. A balanced diet must contain the proper foods that are consumed in appropriate quantities. A perfect balanced diet is composed of carbohydrates, proteins, fats, minerals, high fiber content, vitamins, and more.
Moreover, nowadays the trend of junk food is increasing. Instead of taking balanced diet, people are eating all sorts of junk foods. It is more important than ever to tell people about the importance of a balanced diet. You cannot merely exercise and expect your body to stay fit. A balanced diet is crucial for that.
Most importantly, it is called a ‘balanced’ diet because it requires all the foods to be eaten in a balanced manner. For instance, if you intake large amounts of carbohydrates and a little amount of protein, then that will not be called a balanced diet, even if you are eating the right foods. The balance needs to be maintained for that.
One can develop a healthy lifestyle by consuming a balanced diet. Firstly, one must definitely increase the amount of liquid to consume in a day. Fluids are very important for the human body to function healthily. As almost 80% of our body is filled with water, we need it for good metabolism. Thus, start with drinking at least two to three liters of water every day. Moreover, try cutting down on the consumption of tea, coffee, alcohol, and other such addictive liquids.
Furthermore, one must always eat fresh vegetables and fruits. As fresh fruits and vegetables are great sources of fiber and vitamins, we must consume them for good body growth. Try to avoid eating deep-fried or overcooked food as it loses all its nutrients. The balanced diet must have the five essential elements, i.e. bitter, sour, sweet, pungent and salty. Also, the emphasis is on fresh fruits because the processed or packed ones do not have usual quantities of nutrients.
Balanced diet also requires you to pay attention to your food intake manners. Most importantly, always chew your food patiently. Do not just swallow it after chewing for four-five times. This way your food won’t get digested properly. Savor the food slowly and steadily. Next, do not eat in excess. You must know when to draw the line and stop when you don’t have the appetite. Therefore, we see how a balanced diet will keep you healthy and fit. It will improve the quality of your life and keep all the illnesses away.
Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. Physical activity and fitness play a significant role in prevention of overweight and obesity in children and adolescents. Current understanding and evidence from epidemiologic studies provide useful insights to better understand how they relate to each other and how to develop future intervention strategies. This paper summarizes the most relevant information from cross-sectional and longitudinal studies on the relationships between physical activity, physical fitness, and overweight in early life. According to current scientific evidence:

(i)                 High levels of physical activity during childhood and adolescence, particularly vigorous physical activity, are associated to fit-level of body mass index for these age groups and later in life.
(ii)               The level of physical fitness, especially aerobic fitness, is inversely related to current and future adiposity levels.

Benefits of Regular Exercise

Exercise involves many types of physical activity, including swimming, running, jogging, walking and dancing, to name a few.

Here are the regular exercise benefits for your body and brain.

Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out. Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better.
It can also improve your skin's appearance, help you lose weight and keep it off, lessen the risk of chronic disease.
Encourage your family to be more active, and challenge yourself to meet daily or weekly physical activity goals. Play outdoor sports with the whole family, schedule time each day to go to the gym, or pick up healthy, active hobbies like hiking or cycling.
Therefore, make exercise and physical activity a permanent part of your daily routine.