A balance between exercise and food intake is essential, as this helps maintain muscle strength and healthy body weight. At least 30 minutes of moderate physical activity, such as walking, is recommended daily to raise your metabolism 3-4 times its resting state. See Know your METs for prevention of disease.

A healthy diet should include a wide variety of nutritious foods for sufficient intake of all nutrients, including vitamin and minerals.  Foods to include are vegetables, fruits, grains, beans, fish – a diet low in fat and high in fibre.  A healthy diet can help you maintain a healthy weight and decrease your risk of many diet-related chronic diseases, such as cardiovascular disease, type 2 diabetes and some cancers.

Tips to incorporate into your diet:

• Plenty of whole grains, fruits, vegetables, legumes such as lentils, chickpeas, red kidney beans.
• Low salt foods.
• Small amounts of food that contain added sugar.
• Reduced-fat milk and other dairy products.
• Eat a minimum of animal foods (less than 10% of daily caloric intake).
• Adequate daily amount of water (Men 3L Women 2L).

To get started on a walking programme today click link below:

15 weeks training schedule (Beginner level)

You may consider analysing your diet to know if your nutrition is balanced. Whether you want to lose weight, tone up or optimise your performance, your daily nutrition needs to provide you with the right amount, type and timing of food.

For more information, contact Marie at marie@mariemurphyhealthfitness.com