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Nutrition and Fitness Paper SCI 100 Paradigms of Health

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At 6’0″ and approximately 210 lbs with a BMI (body mass index) of 28 I am considered overweight and very close to being obese according to the website weight-loss.emedtv.com. I am positive that my current and very poor fitness and nutritional habits are the main cause of my depleting health status as well as my current overweight status. Asking me to explain my current fitness and nutritional habits is basically superfluous. My current fitness habit includes nothing more than the occasional golf or bowling outing, and it does not happen more than once every 2-3 months. My current nutritional habits are just as bad if not worse. Typically I only eat once or twice a day and normally they are very large portions of generally unhealthy foods. For example this past Thursday I managed to eat two medium pizzas from Pizza Hut in one sitting and on Saturday I ate two foot long sandwiches from Subway within about 40 minutes.

My fitness and nutritional habits have been the same for years and I know that they are the reason that I am so close to being considered obese. There are a number of health risks associated with obesity. According to WebMD.com “Obesity is not just a cosmetic problem, it’s a health hazard. Someone who is 40% overweight is twice as likely to die prematurely as is an average-weight person. This is because obesity has been linked to several serious medical conditions”. Some of the health risks that are associated with obesity include: Heart disease and stroke, High blood pressure, Diabetes, Cancer, Gallbladder disease and gallstones, Osteoarthritis, and Breathing problems, such as asthma. (WebMD.com).

I understand the need to change my current fitness habits in order to achieve a healthier status. One new fitness habit that I could reasonably incorporate into my lifestyle include taking two or three 20 minute walks a week. This exercise would help keep my metabolism at a higher rate and increase my blood flow. According to Mayoclinic.com other benefits of the walking exercise include:Lower low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)Raise high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)Lower your blood pressureReduce your risk of or manage type 2 diabetesManage your weightImprove your moodStay strong and fitAnother fitness habit that I feel that I could reasonably incorporate into my lifestyle weightlifting. For the past five years I have paid to have a membership at a local gym but just haven’t made it a priority to go. I admit to having the time to attend the gym two or three times a month. Weightlifting can help improve my health in several different ways, according to diethealthclub.com some of the benefits include:•It builds bone mass and prevents deterioration, thereby preventing osteoporosis.

•The capacity to withstand stress is higher due to enhanced flexibility.

•Sarcopenia or age related muscle loss is prevented.

•Old age is faced in an easier manner.

•It has a positive effect on blood pressure, gastro intestinal transit time, insulin resistance, illnesses, such as diabetes and so on.

•Weight training helps in a healthier body with a bright outlook and the effects are long lasting.

The third fitness habit that I could reasonably fit into my lifestyle is just to get outside and do something active. For example I used to really enjoy playing basketball; I could easily go to a local court and play a couple of pickup games once or twice a month to get into better shape. According to ABC Health and Wellbeing some of the benefits of playing basketball include:•Cardiovascular fitness – a basketball game involves a lot of running up and down the length of the court, so prepare to be puffed.

•Leg strength and power – there’s a lot of bending, crouching and jumping, so the muscles in your legs will benefit.

•Social interaction – the game requires a lot of communication between team members.

By incorporating these three fitness habits into my lifestyle not only would I achieve better health but it would also greatly reduce the chances of becoming obese. Each fitness habit would help promote and retain a healthy weight and in general just make me a healthier individual.

Just like my fitness habits I also understand that in order to truly become a healthier individual I need to change some of my nutritional habits as well. I need to be completely honest with myself in regards to any changes in my nutritional habit, the truth is that I am just not going to give up the foods I love to be healthier; fact is that If I lose a few years of my life because of eating delicious but unhealthy foods, than I am ok with that. However, I do admit that there are a few things that I could do in the nutritional department to improve my health, they include:Shop smarter Think about nutrition content when purchasing items

Plan healthier meals and snacksI suppose I could look for healthier items when choosing meals and I am sure that I could fit an apple or banana in my weekly eating habits. I could also make time to eat smaller portions between three and five times a day instead of eating just one or two very large meals a day. A healthy nutritional habit will definitely help me improve my overall health and wellness. According to WebMD.com healthier eating will help me:•Control my body weight so that I am neither overweight nor underweight•Have extra energy•To reach my full physical potential, be able to support my body while I am still growing and developing.

•A good balanced diet affects my mood•It will ensure that I get all the nutrients necessary for my brain to function well.

In conclusion, I understand that there are several habits that I need to change regarding my nutrition and fitness. I now understand that if I can make the three fitness and nutritional changes and incorporate them into my lifestyle I would greatly reduce my chances of becoming obese. I also understand that I am putting myself at a higher risk of developing several health related problems if I continue with my current nutritional and eating habits. I hope that in the coming weeks that I can make the necessary changes to not only promote healthier nutrition and fitness habits, but overall health and wellness as well.


ABC.net (2009). ABC Health and Wellbeing. What motivates you? Basketball. Retrieved from the World Wide Web on January 17, 2009

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