More exercise, healthier diet, moderate alcohol consumption and not smoking. This is the formula for a healthy lifestyle. According to estimates by the World Health Organization WHO, it could prevent up to 80% of coronary heart disease, 90% of type 2 diabetes and 33% of all cancers.
The recommendations for a health-conscious lifestyle are so easy to listen to and yet the implementation in everyday life is so difficult. An extensive study by the Institute of European Food Studies has found that the principles of a healthy diet are well known to German consumers, but practical implementation is encountering difficulties among sections of the population.
The relationship between energy intake and energy consumption does not seem to be sufficiently aware despite all the information provided. A major factor in many health problems is a long-term unbalanced energy balance, resulting in obesity. Our modern living conditions have led to a drastic reduction in physical activity over the past decades. Since the energy intake of this development has not adjusted, many have an imbalance between energy intake and consumption.
Restrain energy intake, eat healthy
The independent beneficial effect of a healthy diet on numerous civilization diseases is considered assured. The diet should be high in calories, rich in fruits, vegetables and whole grains (dietary fiber> 20 g / day), low in fat, with low levels of saturated fats (<7% of total calories) and cholesterol (<300 mg / day). In a few words this means: plenty of plant-based foods and moderately animal.
Monounsaturated fats and omega-3 fatty acids should be regularly on the menu. Accordingly, sea fish, vegetable oils and nuts play an important role. Exact information on healthy nutrition gives you the food pyramid.
That's how much energy you need
Many people overestimate their energy requirements or underestimate the daily amount of calories consumed. The following table shows a rough estimate of the energy requirement as a function of age, gender and daily activity.
|predominantly going u. standing work *||Men||women|
|19 to under 25 years||3300||2500|
|25 to under 51 years||3100||2400|
|51 to under 65 years||2800||2300|
|65 years and older||2500||2100|
|sedentary activity **, little recreational activity||Men||women|
|19 to under 25 years||2500||1900|
|25 to under 51 years||2400||1900|
|51 to under 65 years||2200||1800|
|65 years and older||2000||1600|
* z. B. seller, waiter, craftsman
** z. B. Office workers, precision mechanics
It's so easy to save energy
A reduction of the energy supply can often be achieved by simple measures. For many, it is enough to eat about 500 kcal less per day. These foods make up around 500 kcal:
- 1 liter of coke, lemonade or apple juice
- 1 hamburger + 1 serving of french fries (small)
- 1 big king
- 1 serving of French fries (large)
- 1 currywurst with ketchup
- 3 tablespoons mayonnaise 82% fat (about 70 g)
- 1 bar of chocolate
- 2 pieces of puff pastry
- 100 g peanut flips or chips
Increase energy consumption, move daily
We need regular exercise to stay healthy and fit. Physical inactivity is one of the major health risk factors. It does not always have to be an extensive sports program is the goal, but even an increase in everyday activities brings momentum in your life.
We do not even have to spend a lot of time to bring a bit more exercise into our lives. Even when climbing stairs and walking shopping, energy is consumed. By the way, we can increase the energy consumption in our everyday lives and train our muscles. Everyone will surely find a few minutes a day that could be filled with exercise, eg. For example, while standing in a traffic jam, waiting for the train or bus, standing in a shopping queue or brushing your teeth.
While you wait: Grasp the purse or briefcase handle, press firmly for about 10 seconds. After a short relaxation press down again and change the sides in between. This is how the hand and forearm muscles are trained.
In a traffic jam or at traffic lights: Hold the steering wheel with both hands, leaving the shoulder loose. Forcefully squeeze steering wheel and hold tension for approx. 30 seconds. Then relax and repeat exercise several times. Then cover the steering wheel and pull it apart. The exercises strengthen the chest, shoulder and rear upper arm muscles.
When brushing, ironing or phoning: Repeat every exercise at least 10 times. The exercises are well suited for a beautiful butt, firm thighs, tight calves and a good blood circulation: tense buttocks and thigh muscles and hold the tension for about 10 seconds. Stand on tiptoe and slowly unwind feet. Alternately stand on one leg.
Accommodate more exercise in everyday life
Just go through your daily routine and think about when and where more exercise is possible.
- Get off the tram or bus several times a week one stop before your final destination and walk the rest on foot.
- Park at the very edge of the parking lot (eg at work, in the shopping center).
- Have a digestive walk during your lunch break.
- Use the stairs instead of the lift.
Every step counts
A good and easy way to check how "agile" everyday life is is to use a pedometer, attach it to your waistband in the morning and take it off in the evening, showing you how many steps you take each day and helping you The goal of a nationwide campaign by the Federal Ministry of Health is to make an additional 3000 steps a day, which is about 2.4 km or 30 minutes high age.