Total Body Diet For Dummies. Retelny Victoria Shanta

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Table 2-1 How Specific Nutrients Benefit Your Total Body

      Activity plays a large role in maintaining your total body wellness. If you’re sedentary, research shows that your risk of chronic diseases like cancer, heart disease, and obesity goes up. So, reducing the amount of time you sit every day is vital.

      

Think about ways to reduce your sitting time. Can you work at a standing desk or get up more and move during the day?

      Moving improves health, and there’s oodles of research to prove it! Global initiatives like the Healthy Eating Activity and Lifestyle (HEAL) program in Australia recruited 2,827 participants to complete an hour of physical activity once a week followed by an hour of lifestyle education for eight weeks. The results were positive, with participants reducing total body mass, waist circumference, and blood pressure. The Women’s Health Initiative, a 15-year study of women ages 50 to 79, revealed that less time spent sitting reduced the risk of death among the more than 92,000 participants over the course of the study.

       Knowing how much movement you need

      The Physical Activity Guidelines for Americans recommends that adults move more – to the tune of at least 150 minutes of moderate-intensity physical activity per week. How you schedule your activity is up to you. You may choose to do 30 minutes five times per week or 50 minutes three times per week – but spreading it out over the course of the week is preferable. With our increasingly sedentary lifestyle, it’s vital to make a conscious effort to move daily. Even ten-minute increments throughout the day will work wonders!