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Diet and Exercise

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Benefits of a Healthy Diet

Medical studies have shown that incorporating a healthy diet in your daily lifestyle provides long term benefits to both you and your back.  A healthy diet lowers your risk of disease, can improve energy levels and skin tone, and strengthen muscles and bones. 

A healthy diet consists of a well balanced diet and this means that foods from the major food groups be included in each meal.  A healthy diet does not mean that the meals need to be the traditional “big, home cooked” meals. 

Society today has placed huge time constraints on both individuals and families.  The majority of households today are double income and consist of children, activities and managing work and school work in a just a few hours.  While there are many restaurants and food manufacturers now offering healthier meal ideas as well as meal preparation, the healthiest diet should include natural or raw foods that are then prepared for meal consumption.  Whenever possible, salt, sugar and fats and oils should be kept to an absolute minimum. 

The following are the food groups that should be incorporated in each of your meals. Eating either three complete meals or five smaller meals each day will ensure you are providing the amount of fuel needed to function to the best of your body’s ability.  The daily serving amounts are noted in brackets beside each of the food groups. Depending on age and gender, the serving may vary. This is a suggested guideline.  As with any change to diet and exercise, it is best to consult your physician before starting a new diet.

Major Food Groups

• Vegetables and Fruit (8)
• Grain Products (7)
• Milk and Alternatives (2)
• Meat and Alternatives (2)
• Fats and Oils (1)

Unhealthy Diets can contribute to overall bad health and may in fact cause sickness and illness.  Heart disease, diabetes, high blood pressure and obesity occur in more patients who do not practice eating healthy.  In addition to these illnesses, those who do not incorporate healthy eating in their lifestyle may also suffer from back ailments. 

Benefits of Exercise

In addition to incorporating a healthy diet to your lifestyle, regular exercise also has long term benefits to your overall health.  Exercise can help in controlling weight, can improve blood flow, strengthen muscles and contribute to the overall feeling of being in good, physical health.  Just twenty minutes of physical activity per day offers long term benefits to both the body and mind. 

As mentioned above, today’s society has placed tremendous time constraints on both singles and families. While it has become the norm to have children participating in registered sports activities, unfortunately, if there is unhealthy meal consumption or processed snacks, this exercise is not enough.  In fact, recent studies have shown that the obesity in children is at an all time high.  With families running children back and forth to their activities, unfortunately parents are left with little to no time for themselves. 

The physical activity does not have to be consecutive minutes.  In fact, by incorporating small changes to your daily routine, you too can get that 20 minutes of daily physical activity. By taking the stairs rather than the elevator, stretching at your desk for 2-3 minutes every half hour, taking a brisk walk during lunch, parking your vehicle a little further than your regular parking space at work or the grocery store and if possible by taking public transportation and getting off a couple of stops earlier can increase your physical activity and with minimal impact to your routine.