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The Pyramid of Health: Exercise, Healthy Diet and Rest


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Regular exercise and the consumption of a healthy diet together with having enough rest are the main three components of health which can lead you to a host of benefits, including increased energy, happiness, and even a long life. The three components of health are pivotal to determining a person’s overall health, and making them part of your lifestyle can make a dramatic difference in how you look and feel.

To be healthy, all those three components must be relatively balanced and covering each other. This means that your nutrition plan and the amount of rest must be sufficient according to the amount of physical activities you will have on a particular day. Also, nutrition, rest and the type of physical activities, or exercises, must be aligned with what you plan to achieve in terms of fitness goals.

According to the U.S. Department of Health and Human Services, a healthy diet should consist of fruits, vegetables, whole grains, low-fat dairy products and lean meats. On top of eating well, you must also minimize your consumption of cholesterol, sodium, sugar and saturated fat. In conjunction with regular exercise, a healthy diet can reduce your risk of heart disease, osteoporosis, type-2 diabetes, high blood pressure and some cancers.

If you’re overweight, eating healthfully and exercising regularly can help you lose weight safely and keep it off. This is what we call “Losing Weight in a Healthy Way” at the YWCA Fitness on 25th! If you don’t have a weight problem, physical activity and a healthy diet can help you maintain your current weight and reduce your risk of gaining weight as you age. Healthy foods are generally lower in calories and higher in nutrients than other foods, and regular physical activity burns off extra calories to keep a healthy physique.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, a combination of working out and eating healthy foods can boost your energy level and help you feel more alert and aware, both mentally and physically. Healthy foods give your body the nutrients and vitamins it needs to function at its best.

Exercise stimulates brain chemicals that help produce feelings of happiness, contentment and relaxation, so you will feel better if you workout on a regular basis. Physical activity can also boost your physical appearance as you burn fat and build muscle, which is a significant factor in boosting self-confidence and inspiring a satisfied life.

Exercise and healthy eating can help make your life more diverse and interesting. Seek creative ways to be physically active in your daily life and do not stick with the same exercise routine all the time. Exercise with co-workers, go dancing with friends, play on a sports team and spend active time with your kids and family members. Following a healthy diet can also bring up opportunities for home cooking, culinary classes, farmers’ market visits and more fun activities.

What you need to always remember is that you could have the healthiest nutrition plan, the best exercise program and superb dedication to put in hard work at the gym. But if you do not have enough rest, you won’t be able to accomplish your fitness goals and optimum health.

Believe me; you will have it when it is balanced.




YWCA Fitness on 25th is a coed facility providing a range of fitness experiences in a welcoming environment to achieve your individual health and fitness goals. Watch for the next WYCA wellness article on our website blog and social media channels.


By Nima Nazemi