Physical Activity Blog

My role as a nutritionist involves lots of discussions around a healthy diet and food choices. I ensure to always include information on both diet and physical activity as a combination is important in achieving a healthy weight. To achieve an energy balance and maintain a stable weight the energy we put into our bodies must be the same as the energy we use by normal bodily functions and physical activity. I also ensure I role model healthy eating and being physically active to those I work with and the team recently took part in a 5km team relay.

Physical activity should be encouraged from birth, and it helps to embed positive behaviours into adulthood.

How much Physical Activity?

  • Children under 5’s capable of walking – 180 minutes (3 hours per day)
  • Children aged 5 to 18 years – 60 minutes (1 hour per day)
  • Adults 18-64 years – 30 minutes at least 5 days a week

Interesting Stats:

  • Physical inactivity has been identified as the fourth leading risk factor for global mortality causing an estimated 3.2 million deaths globally (WHO)
  • Physical inactivity is estimated to be the main cause for approximately 21–25% of breast and colon cancers, 27% of diabetes and approximately 30% of ischaemic heart disease burden
  • Regular physical activity helps to maintain a healthy body for example
  • Both moderate and vigorous intensity physical activity bring health benefits. Doing some physical activity is better than doing none

Hydration: It is important to stay hydrated during exercise. Water is a healthy and cheap choice for quenching your thirst at any time. Don’t wait until you feel thirsty, as this is a sign that you are already partly dehydrated. Sports drinks are no different to any other sugary soft drinks, which means they are high in calories and contribute to tooth decay. Unless you’re taking part in high-level endurance sports, water/milk is the healthier choice and the best way to replace water that you have lost. Energy drinks are a poor choice to consume when exercising (especially in the heat) due to high sugar content that can impair fluid absorption.

Edwina after 5km Team Relay

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