The Bethlen Home Messenger, 1991 (1-3. szám)
1991-03-01 / 1. szám
Pipsical die rapp Corner Get Fit By Rhonda Walker, LPT We all remember physical fitness testing from school. You know the pullups, situps and mile run in gym class. But physical fitness is not just for school; and fitness is not just a fad. Physical fitness is a major factor in an overall wellness approach to life. A healthy person may be physically unfit because he does not exercise regularly. According to the World Book Encyclopedia, "physical fitness is a combination of qualities that enables a person to perform well in vigorous physical activities. These qualities include agility, endurance, flexibility and strength." A physically fit person can perform his or her usual activities easily without becoming tired and still have energy for other interests. What are the other benefits of being physically fit? Regular vigorous exercise can increase the efficiency of the heart and lungs. Secondly, it can help you maintain your proper weight. Thirdly, you have a greater resistance to disease. Fourthly, you recover faster if you do become ill. Fifthly, you may be happier, more alert, relaxed and better able to deal with stress. Finally, you are able to resist the effects of aging better than those who are physically unfit. The President's Council on Physical Fitness and Sports recommends a 30 minute workout of continuous exercise 3-5 times per week. If you are over 35 years old or have a health problem, you should consult a physician before beginning a fitness program. A workout should include three basic types of exercise. The first type is flexibility exercises such as bending, twisting and stretching exercises. The second type is endurance or aerobic exercises to increase heart and respiratory rates. These include sustained aerobic dance exercise for 20 minutes, jogging, rope jumping or swimming. The third type is strengthening exercises such as pullups, situps, pushups and exercises using weights. Make fitness a habit. It can and will be fun. If rom tbc Desk of tl)c ©ieticiatt March is National Nutrition Month. Good nutrition is one of the most essential elements of a healthy, productive life. Nutrition authorities have established a set of guidelines to assist us in planning a well balanced pattern for eating. How does your pattem measure up? Do you eat a variety of foods? You need more than 40 different nutrients for good health. No one food or group of foods will supply these. A balanced diet includes fruits, vegetables, whole-grain and enriched breads and cereals, milk and milk products, and protein foods such as meat, poultry, fish and eggs. Is your weight at a desirable level according to your height? Obesity is associated with high blood pressure, increased levels of blood fats and cholesterol, heart disease, strokes, the most common type is diabetes, certain types of cancer, and many other types of ill health. Few of us are underweight, but that also can cause physical problems. What kind of fat do you include in your diet? Great emphasis has been placed on avoiding high cholesterol foods. Some fat is essential. Make certain the fats you choose are from the polyunsaturated group rather than the saturated variety. Polyunsaturated fats are believed to help lower cholesterol levels. Does your diet contain an adequate amount of fiber? Eating foods high in fiber has been found to reduce symptoms of chronic constipation, diverticular disease and some types of "irritable bowel". Studies are presently being done which may show a diet low in fiber could increase the risk of developing colon cancer. Are you a "sweet" eater? Sugar occurs in many forms. Most of us think of the sugar sucrose we sprinkle on cereal or put in our coffee. This kind of sugar provides only "empty calories" and has no nutritive value. Other sugars include fructose (found in fruits) and lactose (found in milk). These foods provide vitamins, minerals and protein which are essential in our balanced diet. Do you pick up the salt shaker before you pick up your fork? Table salt is sodium chloride. A moderate amount is essential in our diet. Sodium occurs naturally in many foods which we eat. It is especially high in certain processed foods, condiments, sauces, pickled foods, salty snacks, luncheon meats and many antacid medications. Persons with high blood pressure need to avoid excessive amounts of sodium. If you drink alcoholic beverages, do you do so in moderation? Alcoholic beverages are high in "empty calories." Heavy drinkers may develop nutritional deficiencies due to loss of appetite for foods which supply essential nutrients or a generally poor food intake. How did you answer those seven questions? The correct answers could be a guide to helping you choose a well balanced diet which will promote good health.
