Health and fitness encompass physical well-being achieved through exercise,

balanced nutrition, and adequate rest,

alongside mental and emotional wellness. Together,

they promote vitality, resilience, and overall quality of life.

Dietary intake refers to the food and drink consumed by an individual.

It encompasses the nutrients, calories, and fluids ingested daily,

influencing overall health and well-being.

A balanced dietary intake is crucial for maintaining optimal nutrition and supporting bodily functions.

Exercise is crucial for maintaining overall health and well-being.

It improves cardiovascular health, strengthens muscles and bones, boosts mood and mental health,

regulates weight,

and reduces the risk of chronic diseases, enhancing longevity and quality of life.

Exercise knowledge

For beginners looking to lose weight through exercise, there are several suitable workouts that can be incorporated into a fitness plan without the need for any special equipment, whether at home or in the gym.

Here are some examples:

  1. Brisk Walking: This low-impact exercise can be done anywhere and is a good choice for beginners. Aim for at least 40 minutes of walking six days a week, maintaining a pace that gets your heart rate up but doesn’t leave you out of breath.
  2. Bodyweight Squats: Targeting the lower body, this exercise can be done at home without any equipment. Perform 3 sets of 12 repetitions each, focusing on proper form to effectively engage the muscles.
  3. Modified Push-ups: Targeting the upper body and core, start with knee or wall push-ups and gradually progress to regular push-ups as strength improves. Aim for 3 sets of 12 repetitions each.
  4. Plank: This core-targeting exercise can be done at home. Hold the plank position for 30 to 60 seconds, focusing on keeping the core tight and the body in a straight line. Repeat for 3 sets.
  5. Dumbbell Rows: Targeting the upper back, this exercise can be done with a pair of dumbbells. Bend your knees and hinge at the hips, then pull the dumbbells towards your chest, squeezing your shoulder blades together. Do 3 sets of 12 repetitions each.
  6. Jumping Jacks: This full-body exercise can be done anywhere. Stand with feet together and arms at your sides, then jump your feet apart while raising your arms overhead. Return to the starting position and repeat for 3 sets of 12 repetitions each.

What are the best foods for weight loss?

Want to burn fat and lose weight? These 7 "magic" foods will help you lose weight easily.

  1. Water – Drinking 1500-2000ml of water a day can increase your metabolic rate by 30%.
  2. Dairy – Consuming milk, yogurt or cheese 3-4 times a day can reduce body fat by more than 70%.
  3. Green Tea – Drinking green tea 3 times a day can burn up to 60 kcal and help increase your metabolism.
  4. Vegetables – Spinach, celery, tomatoes, kale, etc. are rich in nutrients and are good for weight loss.
  5. Fruits – such as apples, papaya, watermelon, grapefruit, kiwi, etc. are low in calories and rich in fiber, which are good for weight loss.
  6. Lean meats – such as lean chicken and seafood, which are high in protein and low in fat, are good for muscle building and fat loss.
  7. Grains – such as sesame seeds, oats, etc., can increase bowel movement and promote metabolism.