What are the benefits for the body

The benefits of moderate exercise and balanced diet for the body mainly include enhancing immunity, improving cardiovascular function, promoting metabolism, regulating emotions, and delaying aging.

1. Enhance immunity

Regular exercise can stimulate immune cell activity and help the body resist virus and bacterial invasion. Nutrients such as vitamin C and zinc in dark colored vegetables and fruits can assist in immune system function. The probability of common infectious diseases, such as colds, is significantly reduced for people who have maintained a moderate exercise habit for a long time.

2. Improving cardiorespiratory function

Aerobic exercise can enhance myocardial contractility and increase lung capacity. Exercise such as brisk walking and swimming can increase the heart's stroke output and promote blood circulation. After improving cardiovascular function, fatigue during daily activities will be reduced, and daily activities such as climbing stairs will become easier.

3. Promote Metabolism

During exercise, muscles have an increased demand for energy, which can accelerate the breakdown and metabolism of sugars and fats. Adequate protein intake can maintain muscle mass and increase basal metabolic rate. Accelerating metabolism helps maintain a healthy weight and reduces the risk of visceral fat accumulation.

4. Regulating Emotions

During exercise, the brain releases substances such as endorphins, which produce a sense of pleasure. Regular exercise can alleviate anxiety and depression, and improve sleep quality. Exposure to sunlight during outdoor activities can also promote vitamin D synthesis, which has dual benefits for emotional regulation.

5. Delaying Aging

The antioxidant substances produced by exercise can reduce the damage of free radicals to cells. Blueberries, purple cabbage and other foods rich in anthocyanins also have antioxidant effects. Maintaining exercise habits can maintain muscle strength and bone density, and slow down the rate of functional decline in the body.

It is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week, combined with 2 strength training sessions. Pay attention to the combination of coarse and fine grains in diet, and consume more than 12 types of food every day. Control the intake of oil, salt, and sugar, and prioritize healthy cooking methods such as steaming and stewing. Maintain a regular schedule, avoid staying up late, quit smoking and limit alcohol consumption. Regular physical examinations can help identify health hazards in a timely manner and take targeted intervention measures.