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Exercise can improve your health and physical ability

How to maintain your health through exercise and food

the health

Specialists advise individuals, regardless of their age, gender, or physical ability, to exercise regularly if they are looking to enjoy a healthy life, make them feel better and energetic, and increase their energy for daily 

activities; It's hard to ignore the health benefits of regular exercise and physical activity, and eating a healthy diet, reducing added sugar, and making time for self-care can make people healthier and happier.

Maintaining health through exercise

Regular exercise may help improve mood, charge the body with energy, strengthen brain function, maintain blood pressure within normal limits, and reduce the risk of infection with viruses and chronic diseases.

 The following is a statement of the most important types of sports that are recommended to be practiced, as well as some guidelines that can be followed to increase daily physical activity

The most prominent types of sports

 The following is a statement of the most important types of sports that people can practice to maintain physical health


Where swimming is the ideal exercise for physical health, as it supports the buoyancy of the body in the water, and removes painful pressure on the joints, so that they can be moved more flexibly under water, and studies and research have shown that swimming can improve the state of mind and mood.

Weight lifting exercises

 Weight lifting exercises are not only important for increasing muscle size, but also increase muscle strength, because a person’s failure to use the muscles of his body leads over time to lose strength.


Walking is simple, but powerful and very useful for the body, as it helps maintain the body's shape, improve cholesterol levels, strengthen bones, maintain normal blood pressure, improve mood, and reduce the risk of a number of diseases and health problems such as

diabetes And heart disease, as well as walking contributes to improving memory, and resisting its loss with the passage of age, and it is recommended to walk for 10-15 minutes at the beginning, and then walk for a longer distance and gradually faster until reaching a period of 30-60 minutes on most days of the week. 

Tips to increase physical activity

 Here are some tips to increase physical activity

 Use the stairs instead of the elevator. Park the car away and walk to where the person wants to go. Walk before or after eating for 10-20 minutes. Go to the park, take a walk, or cycle, for example. Spend vacations and weekends doing a variety of activities and different adventures, instead of sitting for long hours in front of the TV or the Internet.

Maintaining health through food

 Some may think that a healthy diet is a very complicated matter, but it is simpler than that, as the basic rule in a healthy diet pattern is to replace processed foods with real natural foods, and by following this nutritional rule can make a fundamental positive difference in the way 

you think the appearance and feeling of persons. It is also advised for people who want to follow a healthier lifestyle, to adhere to the five main principles of healthy eating and maintaining the health of the human body.

Focus on fruits and vegetables:

 Where studies have shown that a person’s intake of fruits and vegetables reduces the risk of chronic diseases, including cancer, obesity, diabetes, and cardiovascular diseases, and it is worth noting that fruits and vegetables are low-calorie foods, meaning that the percentage of their contribution to weight gain or Obesity is negligible compared to high-calorie foods, such as;

 Processed foods that are high in sugar and fat, and because fruits and vegetables contain large amounts of dietary fiber and other nutrients, they make people feel full through fewer calories, which helps prevent weight gain, and for the same reason they reduce Risk of diabetes and insulin resistance.

Avoid processed meat:

Where studies have shown that eating processed meat may cause colorectal cancer, examples of processed meat are: sausage, cured beef, preserved, and canned.

Reducing sugar consumption:

The American Heart Association recommends no more than six teaspoons a day of added sugar for women and nine teaspoons a day for men. and sports drinks, as well as sweets and pastries, such as; Pancakes and cakes.

Drink more water:

 It is known that there are many health benefits of drinking water, and it should be noted that drinking a glass of water about thirty minutes before eating a meal can make a person more likely to feel full and full, and therefore likely to eat less food, and water plays a role It is important to maintain body moisture throughout the day

 which would make people more alert, help them think, focus better, and reduce fatigue, and it is also worth noting that drinking large amounts of water helps prevent recurring kidney stones.

Reduce salt intake:

 The increased use of salt causes high blood pressure, so it is always recommended to reduce dietary sodium intake, to control blood pressure and maintain it within normal limits, and it should be noted that the average consumption of sodium has increased with the emergence of processed foods, such as:

 light foods such as chips and biscuits, And pastries, as well as canned foods, pickled foods, processed and frozen meat and fish, or those that are prepared in advance, such as those fried, smoked, or canned in brine such as ketchup and mayonnaise sauce.


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