Healthy Diet and Moderate Physical Activity for Good Health

We all know that to be healthy, weed to eat healthy. But as we hear about astounding numbers of people who are obese, we realize that just eating isn’t enough to become healthy. Moderate physical activity and eating healthy foods daily are important to promote good personal health.

Promoting Good Personal Health    

According to Hill and Howett (2009, p. 141), “as little as 30 minutes a day of moderate activity on most or all days of the week will make a noticeable difference in your health.” The physical exercise doesn’t have to be strenuous to benefit our body, the 30 minutes exercise can even be divided into small increments such as 10 minutes and taking break in between.  This can improve our immune system and metabolism. Exercising regularly can help maintain muscle mass, control weight, keep joints flexible, make heart pump blood more efficiently to rest of the body, and promote an overall sense of wellbeing (Wold, 2008).

There are many other moderate activities that many people do on a daily basis to promote their health. An important thing to remember when planning to bring physical activity is that it can be as simple as incorporating walking into daily life. Some moderate activities include bicycling, gardening and yard work, hiking, dancing and light weight training (Hill & Howett, 2009).

Another important component of good health is a healthy diet. Fruits and vegetables need to be consumed on a daily basis because they are good source of phytonutrients and antioxidants. Phytonutrients enhances our immune system and has antioxidants in it. Good sourcesf phytonutrients includes berries, eat, soybean and citrus fruits such as lemon and orange (About Human Nutrition, 2005). Antioxidants protect our body cells from free radicals, which are responsible for heart and cancer diseases and produce when our body breaks down food or gets exposed to chemicals from the environment. Vitamin A, C and E are considered antioxidant substances (Antioxidants: MedlinePlus, 2010).  Good sources of antioxidants include apple, pears, pineapple, plums, kiwi, spinach, red cabbage, red and white potatoes, broccoli, pecans, pistachio, almonds, hazelnuts, and oats (Hensrud, 2009).

In short, good diet and nutrition along with moderate physical activity in daily life can enhance one’s health significantly. The exercises can be simple and for short periods, such as 30 minute walking. Good diet plan should include fruits and vegetables as they are important for phytonutrients and antioxidants, which are responsible for healthy immune system.


About Human Nutrition. (2005, April 8). USDA – Agricultural Research Studies. Retrieved July 18, 2010, from

Antioxidants: MedlinePlus. (2010, July 8). National Library of Medicine – National Institutes of Health. Retrieved July 18, 2010, from

Hensrud, D. (2009, June 5). Food Sources the Best Choice for Antioxidants. Mayo Clinic: Medical Treatment and Research Centers. Retrieved July 18, 2010, from

Hill, S. S., & Howlett, H. A. (2009). Success in practical/vocational nursing: from student to leader. St. Louis, Mo.: Saunders/Elsevier.

Wold, G. (2008). Basic geriatric nursing. St. Louis, MO: Mosby Elsevier.


Leave a Reply

Your email address will not be published. Required fields are marked *



Begin typing your search above and press return to search. Press Esc to cancel.