Healthy Silicon Valley - nutrition & fitness profile

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Fitness is the direct result of exercise. Healthy Silicon Valley is looking at every person in our county to work toward personal fitness, because when exercise is combined with a nutritional diet it will significantly improve your overall health, well being, and quality of life. Exercise is the best investment you can give to yourself toward preventing chronic health conditions while boosting your confidence and self-esteem.

Strengthens your cardiovascular and respiratory systems
When you exercise regularly, your entire cardiovascular system benefits because exercise prevents the onset of high blood pressure if you are at risk of developing it, and lowers it if you already have high blood pressure.

Regular exercise also benefits your respiratory system. Your lungs actually develop greater capacity, so you're better able to take in oxygen to nourish your cells. Exercise also helps your blood travel more efficiently, bringing much-needed oxygen from your lungs and nutrients to the rest of your body. This is one of the reasons why you feel refreshed and more energetic after exercise.

2.		Keep bones and muscles strong Preventing the bone-weakening disease osteoporosis is as easy as regular exercise. Strength training exercises like lifting weights are particularly helpful. Other important exercises that bear your body's weight, such as walking and jogging, also help. Strength training and weight-bearing exercises help preserve bone mass and may even make your bones grow stronger. By strengthening your muscles and bones, you can also improve your balance and coordination, reducing your risk of falls.

3.		Manage your weight Exercise helps you achieve or maintain a healthy weight by burning calories. Your body requires a certain amount of energy to continue the functions you need to sustain life. If you exercise, your body works harder and needs more calories. Even after you stop exercising, your body continues to burn calories at an increased rate for a few hours. The more intensely you exercise, the more calories you burn. By burning more calories than you take in, you can reduce body fat, giving you a healthier body composition. Losing body fat can make you look and feel better and will reduce your risk of obesity. Maintaining a healthy body weight eases pressure on your bones and joints, which can help prevent conditions such as arthritis.

4.		Prevent and manage diabetes Regular exercise, coupled with a healthy diet, is an important way to prevent and manage type 2 diabetes, a condition that affects the way your body uses blood sugar. Exercise can help insulin work better and can lower your blood sugar. As your muscles contract during exercise, they use sugar for energy. To meet this energy need, sugar is removed from your blood during and after exercise, which lowers your blood sugar level.

Ease depression and manage pain and stress
Exercise fights depression by activating the chemicals in your mind associated with avoiding depression. When you experience depression, chemical levels in your mind may be out of sync. Exercise may help synchronize those brain chemicals.

Exercise also stimulates the production of endorphins that produces feelings of well-being which provides "natural" pain relief and helps you relax. Exercise from a rigorous workout to a brisk 30-minute walk can help you calm down and clear your mind after a stressful day.

6.		Reduce your risk of certain types of cancer Regular exercise helps lower the risk of cancers of the colon, prostate, uterine lining and breast. Exercise lowers the risk of breast and uterine cancers by reducing body fat and decreasing estrogen production.

7.		Sleep better This is perhaps the easiest way to improve your health. A good night's sleep helps maintain your physical and mental health. Exercise, at least three hours before bedtime, can help you relax and have a better night’s sleep.

The results of exercise into physical fitness improve your quality of life. You will have more energy and many of your daily tasks will become much easier on your body. Along with all the physical benefits, you will also begin to feel better about yourself and live with greater confidence and self-esteem.

*Reference: Mayo Clinic