As a personal trainer and healthcare provider, I often get asked what is the best exercise and diet to maintain good health. It is actually quite shocking how many people are not aware of what it takes to maintain a healthy lifestyle.

Adopting a consistent diet and exercise regimen are essential to good health and preventing the onset of many illnesses. The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.

Strength Training and Cardiovascular Exercise

Strength training and cardiovascular activities are particularly useful components of a healthy lifestyle. Strength training has many benefits to your health including increasing muscle tissue, strengthening your bones, decreasing fall risks, improving blood sugar control and increasing metabolism. According to the Harvard School of Public Health, exercise lowers the risk of cardiovascular diseases, diabetes, osteoporosis and some cancers and also can decrease stress and improve mood.

Strength training is recommended on two or more days a week with exercises that work all major muscle groups. Strength training can incorporate body weight or weights as resistance.

Cardiovascular exercise should also be incorporated into your exercise regimen. The American Heart Association recommends that adults participate in 30 minutes of moderately-intense, heart pumping physical activity a day at least five days per week. Walking, biking and swimming are excellent cardiovascular activities.

Whole Foods

A healthy diet can help protect you from heart disease, diabetes and some forms of cancer. According to the Harvard School of Public Health, combining exercise with proper intake of protein, carbohydrates and healthy fats can help you manage weight gain and can decrease chronic disease risks.

Whole foods are foods that are not processed or refined prior to being eaten and do not contain added ingredients, such as fat or carbohydrates. When consumed, the naturally occurring carbohydrates found in whole foods are turned into glucose to be used as energy for cells, tissues, muscles and organs. They are significant sources of energy for your body. Whole foods include whole grains, beans, fruits and vegetables.

Lean Protein and Dietary Fat

Proteins are used to assist with the process of muscle building during exercise. “Emphasizing vegetable over animal sources of protein will help reduce risk of heart disease,” according to Harvard School of Public Health. Lean protein is found in meats, poultry, fish, legumes, tofu, eggs, nuts, seeds, low fat milk and milk products.

Dietary fat is also an excellent source of energy and helps your body in absorbing vitamins. Consuming adequate quantities of healthy fats such as plant and olive oils, nuts and avocados are significant for health.

Avoid

To maintain a healthy lifestyle, limit the amount of saturated and trans fats and refined foods that you eat (See Reference 2). These foods have little or no nutritional value for the body and can lead to health issues if over consumed.

Saturated fats are found in red meat and full fat dairy products. Trans fats are foods that use partially hydrogenated vegetable oils such as shortenings, snack foods, fried foods and baked goods. Refined foods such as white flour, refined sugar, and white rice should also be avoided as these foods have been depleted of all fiber and nutrients.