Exercise more, eat healthier, consume alcohol in moderation, and don’t smoke. This is the formula for a health-conscious lifestyle. The World Health Organization (WHO) estimates that this could prevent up to 80% of coronary heart disease, 90% of type 2 diabetes, and 33% of all cancers. The recommendations for a health-conscious lifestyle sound so simple, and yet they are so difficult to implement in everyday life. An extensive study by the Institute of European Food Studies found that the principles of a healthy diet are well known to German consumers, but practical implementation encounters difficulties among parts of the population. The relationship between energy intake and energy consumption does not seem to be sufficiently well understood, despite all the information provided. A significant factor in numerous health problems is a long-term unbalanced energy intake resulting in obesity. Our modern living conditions have led to a drastic reduction in physical activity over the past decades. Because energy intake has not adapted to this trend, many have an imbalance between energy intake and consumption.
Curb energy intake, eat healthy
The independent beneficial effect of a healthy diet on numerous civilization diseases is considered to be certain. The diet should be calorie-dense, rich in fruits, vegetables, and whole grains (fiber > 20 g/day), low in fat, and low in saturated fat (< 7% of total calories) and cholesterol (< 300 mg/day). In a few words, this means abundant plant foods and moderate animal foods. Monounsaturated fats and omega-3 fatty acids should be a regular part of the diet. Accordingly, sea fish, vegetable oils and nuts play an important role. Detailed information on healthy nutrition is provided by the food pyramid.
This is how much energy you need
Many people overestimate their energy needs or underestimate the amount of calories they eat each day. The following table shows a rough estimate of energy needs based on age, gender, and daily activity.
| predominantly walking & standing work* | Men | Women |
|---|---|---|
| 19 to under 25 years | 3300 | 2500 |
| 25 to under 51 years | 3100 | 2400 |
| 51 to under 65 years | 2800 | 2300 |
| 65 years and older | 2500 | 2100 |
| Sedentary job**, little leisure activity | Men | Women |
|---|---|---|
| 19 to under 25 years | 2500 | 1900 |
| 25 to under 51 years | 2400 | 1900 |
| 51 to under 65 years | 2200 | 1800 |
| 65 years and older | 2000 | 1600 |
* e.g. salesmen, waiters, craftsmen
** e.g. office workers, precision mechanics
This is how easy you can save energy
A reduction in energy consumption can often be achieved by simple measures. For many, it is enough to eat about 500 kcal less per day. These foods hit with about 500 kcal:
- 1 liter of cola, lemonade or apple juice.
- 1 hamburger + 1 portion of fries (small)
- 1 Big King
- 1 portion fries (large)
- 1 curry sausage with ketchup
- 3 tablespoons of mayonnaise 82% fat (about 70 g)
- 1 bar of chocolate
- 2 pieces of puff pastry
- 100 g peanut flips or chips
Increase energy consumption, move daily
We need regular exercise to stay healthy and fit. Lack of exercise is one of the major health risk factors. However, an extensive sports program doesn’t always have to be the goal; just increasing your everyday activities will put some pep in your step. We don’t even have to invest a lot of time to bring a little more movement into our lives. Even climbing stairs and shopping on foot uses up energy. Incidentally, we can increase the energy consumption in our everyday life and train our muscles. Everyone is sure to find a few minutes a day that could be filled with exercise, e. g.B. while you are stuck in a traffic jam, waiting for the train or bus, standing in a shopping line, or brushing your teeth. While you wait: Grasp the handle of your handbag or briefcase, press firmly for about 10 seconds. After a brief relaxation, squeeze firmly again, switching sides in between. This exercises the hand and forearm muscles. In traffic jams or at traffic lights: Grip the steering wheel with both hands while keeping your shoulders loose. Squeeze the steering wheel firmly and hold the tension for about 30 seconds. Then relax and repeat the exercise several times. Then grasp the steering wheel and pull it apart. The exercises strengthen the chest, shoulder and rear upper arm muscles. While brushing teeth, ironing or talking on the phone: Repeat each exercise at least 10 times. The exercises are good for a nice butt, firm thighs, tight calves and good blood circulation: tense the buttocks and thigh muscles and hold the tension for about 10 seconds. Stand on tiptoes and slowly roll feet back down. Alternate standing on one leg.
Incorporate more exercise into your daily routine
Why not go through your daily routine and think about when and where more movement is possible?
- Several times a week, get off the streetcar or bus one stop before your final destination and walk the rest.
- Park at the far edge of the parking lot (e.g., workplace, shopping center).
- Take a digestive walk during your lunch break.
- Use the stairs instead of the elevator.
Every step counts
A good and simple way to check how “moved” everyday looks like is a pedometer. Attach it to your waistband in the morning and don’t take it off until the evening. It shows you how many steps you take each day and helps you cover a few more each day. The goal of a nationwide campaign by the German Ministry of Health is to take an extra 3,000 steps every day. This is about 2.4 km or 30 minutes. Even with this little effort, you are moving toward better health into old age.
