Keeping fit as an adult

Overweight, obesity is a common condition as our age increases over time. This problem affects both health and aesthetics, especially for women. So how to keep fit, protect health as an adult.

Over time, the body's ability to metabolize chemicals will decrease, especially in middle age and old age. If you do not have a reasonable diet, sedentary, you will be at risk of being overweight and obese. When weight maintenance is not done, obesity will make you unattractive in terms of appearance, as well as susceptible to dangerous diseases such as heart disease, high blood pressure, fatty blood, diabetes ... Because Therefore, applying methods to keep fit is very important to protect your own health.

According to nutritionists, two important factors to help you stay in shape in adulthood are a healthy diet and physical activity.
Physical activity and healthy food choices can help reduce the risk of some of the chronic health problems associated with obesity such as: type 2 diabetes or high blood sugar, high blood pressure, kidney disease, heart disease, stroke ...
Besides improving your physical health, you can also reduce stress, protect your mental health.
2.1 Exercise properly to stay in shape To maintain weight in adulthood, you should build yourself a habit of being active every day with exercises such as:
Walking Add a long brisk walk Incorporating into a daily routine is one way that most people can safely increase their level of physical activity. However, if you have heart disease, high blood pressure, diabetes or obesity, or symptoms of any other health problem such as dizziness or chest pain, talk to your healthcare professional first. when starting a program of more intense physical activity.

Aim to move 150 minutes a week Try to do at least 150 minutes a week of moderate-intensity physical activity like biking or brisk walking or dancing. These activities increase your heart rate and breathing rate.
Strengthen your muscles In addition to the simple heart rate exercises above, try to do muscle strengthening activities at least twice a week. You can use dumbbells or a rubber band. Muscle-strengthening activities are especially important for older women, as this is a group that tends to lose muscle and osteoporosis year after year.

2.2 How to start eating healthier? Small changes such as cutting down on salt, drinking water and tea instead of sugary soft drinks can all improve your eating habits. You should also cut down on saturated fats, such as butter, fried foods, bacon.. and eat more unsaturated fats like olive oil and other vegetable oils is another step forward. you come to a healthy diet.
Another important point is to pay attention to food portions according to a healthy eating plan. Your breakfast should be focused and nutritionally balanced to give you energy for the day. The combination of whole grains, fruits and vegetables are really great to help you stay in shape and protect your health. Although, you may find fried, spiced foods always much more attractive, but consider the risk that it brings to your body.
Besides, one of the ways to help you be smarter when choosing foods to support weight maintenance when shopping is to read and understand the nutrition information labels on the products correctly. The Nutrition Facts label appears on most packaged foods. The label tells you how many calories and servings are in a box, package, or can. The label also says how many ingredients, such as fat, fiber, sodium and sugar including added sugars, are in a serving of the food. You can use this information to make healthy food choices. Among them, special attention is paid to factors such as calories, oils, solid fats and added sugars, sodium

2.3 Take care of your mental health Mental health is also an important factor in helping you stay in shape and protect your health. There have been many research results showing that stress and depression can lead to weight disorders. To keep your mood up, you should spend time with friends and loved ones. Meaningful relationships and a strong social network improve mental and physical well-being as well as longevity.
In addition, you also need to get enough sleep to not only maintain your weight but also reduce your risk of heart disease and stroke, reduce stress and depression, and improve focus and concentration.