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Physical Exercise and Healthy Food Essay Sample

Physical Exercise and Healthy Food

Over the centuries, humanity has been seeking for the secret elixir of eternal life. A great number of experiments have been performed to discover a cherished formula. Moreover, thousands of lives were dedicated to achieving this goal. Finally, people have understood that nothing would help prolong their lifetime and improve their health except for a healthy lifestyle that involves a healthy diet and physical exercises. Considering the fact that staying healthy remains at the top of nearly everyone’s priority list, numerous people have already tried to combine healthy food and physical activities to improve their overall condition. There exist a great number of research proving the beneficial effects of these two components on human physical and mental health. Hence, it was estimated that integrating them both into one’s lifestyle can make a dramatic difference in how the person looks and feels. Regular physical activities and the consumption of healthy food can lead to a host of benefits, including the prevention of obesity and various diseases as well as mood improvement and energy increase.

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Healthy Food, Physical Exercises and Obesity/Disease Prevention

The biggest benefit of regular physical exercises in combination with a healthy diet is that they can help prevent obesity and a number of diseases or other adverse health conditions. Obesity is one of the most important risk factors for heart disease, high cholesterol, blood pressure, and several other conditions. Therefore, it is extremely important to maintain a healthy weight for one’s health. If the person is overweight, eating healthy food and performing physical activities regularly can help lose weight safely (Fock & Khoo, 2013). There is no need for any medical treatment or strict diets in this case. If a person does not have any diseases that cause obesity, exercises and healthy food can reduce the risk of gaining weight. Such beneficial effect of healthy foods can be explained by the fact that they are generally lower in calories and higher in various nutrients than unhealthy products. Obviously, their consumption enriches the body with useful components. Besides, unlike junk food, healthy meals do not consist of fats and sugar, which contribute to weight gain. In addition, regular physical exercises help burn off extra calories and keep to a healthy physique (Fock & Khoo, 2013). Moreover, a healthy diet and physical exercises can positively affect the immune system although it is a complex mechanism prone to imbalances. While the excessive consumption of the wrong and unhealthy food can put the person’s health at risk, the meals such as fruits, vegetables, grains, dairy, and protein foods complemented by appropriate exercise can actually boost the person’s ability to fight diseases. The research estimates that an appropriate level of “good” cholesterol (high-density lipoprotein) can be promoted as a result of a healthy diet. Besides, unhealthy triglycerides may be decreased as well. Such effect helps the blood of a person flow smoothly, which reduces the risk of such health issues as heart disease, stroke, metabolic syndrome, diabetes and high blood pressure (Lachat et al., 2013). In addition, according to the recent study, it has been discovered that a well-developed exercising program and other physical activities such as fast walking, jogging, swimming, tennis, and using a step-trainer or similar machine at the gym can prevent diabetes, stroke, depression, several types of cancer, and arthritis. Obviously, if a person wants to be healthy, he/she should consume “good” foods and perform regular physical activities, which would not only help fight obesity but also prevent various diseases.

The Effect of Exercises and Healthy Food on Person’s Mood and Energy

One more reason to begin performing physical exercises regularly and consuming healthy food is that such a combination positively influences one’s mood and increases energy. Usually, coupled with doing exercises, healthy foods rich in omega-3 fatty acids and B vitamins tend to support a healthy mood balance. For example, such nutrients as tryptophan and tyrosine are associated with mood regulation, pleasure, and motivation thus, they are responsible for “feel-good” hormones (Sharma, Madaan, & Petty, 2006). Without selenium, which is found in mushrooms, sunflower seeds, brown rice, and nuts, a person can become irritable, anxious or depressed. Hence, it is important to consume the foods consisting of the aforementioned elements in order to stay in a good mood. In addition, endorphins, which are believed to make one feel happy, are triggered by most forms of exercises. This can be explained by the fact that physical activities stimulate brain chemicals that help produce the feelings of relaxation, happiness, and contentment, which directly improves the mood. Moreover, since the person burns fat and builds muscle performing exercising on regular bases, it can boost his/her physical appearance. Obviously, it is an important factor in building self-confidence and providing inspiration for new achievements. Besides, studies report that after physical activities, the person becomes more creative. One more benefit of these two so-called “boosters” is that they can easily increase the level of a person’s energy. The report presented by the National Institute of Diabetes and Digestive and Kidney Diseases proves the statement that a combination of exercising and eating healthy food can boost one’s energy and help him/her feel more concentrated and alert either physically or mentally. Considering the fact that healthy products, including fruits, vegetables, grains, low-fat dairy, and lean meats, are rich in various vitamins, the right amount of their consumption gives the person the energy she/he needs. However, it is important not to overeat since different kinds of foods are converted to energy at different rates, so their consumption should remain balanced. Together with healthy food, physical exercises can also increase the energy level of a person (Cohut, 2018). More specifically, exercising can boost one’s energy influencing a number of factors such as endorphin release, improvement of sleep quality, stress management, and getting more oxygen to the brain and other organs. Over some time, with continued exercise performance, the physical capacity of a person increases, allowing him/her to deliver more oxygen to the brain and bloodstream, which helps feels alert and fully prepared for the tasks ahead. As a result, nutrients containing in healthy food and endorphins stimulated by regular physical exercises can increase the level of energy, improve one’s mood, and overall mental health.


It has been a long time since people have tried to understand the ways their physical and mental health conditions could be improved. Although a great number of attempts have been made by numerous scientists to find the elixir that would help remain young and healthy, no means could help better than performing regular physical exercises and maintaining healthy diet habits. Therefore, it has been estimated that the combination of these two elements can improve both, the physical and mental health of an individual. Pertaining to a healthy food rich in vitamins and proteins rather than fats and sugar can help overcome obesity and prevent various diseases, including high blood pressure, heart disease, stroke, and arthritis. Furthermore, accompanied by physical exercising, such a healthy formula is often used to treat metabolic syndrome and diabetes. In addition, physical exercises and healthy eating positively influence one’s mood and increase energy levels. This can be explained by the fact that nutrients contained in fruits, vegetables, grains, and dairy products help produce elements responsible for mood enhancement and energy increase. Moreover, endorphins and oxygen produced while exercising promote brain activity and help an individual to stay focused and prepared for different tasks.