Back to basics: when health experts say, “balance is key”, here’s what it means
Listen up: maintaining your health or trying to keep trim doesn’t mean having to eat lettuce all day, or long workouts at the gym.
While health experts out there often advocate healthy and happy living, there is a big reason why many of they don’t lecture you to only have steamed chicken at every meal, but to actually have what you like — but in the right balance.
So what is a good balance to keep daily, and stay healthy?
Let’s start with what you eat: our bodies require protein, fats and even the misunderstood carbohydrates for energy and other nutrients to maintain regular bodily functions.
Fad diets like low-carb, low fat, or any other variation, actually throw out the balance of the nutrition we require to keep our bodies healthy. “It’s never advisable to cut out whole food groups completely. By doing so, we run the risk of becoming deficient in certain vitamins, minerals and fibre that only this food group can provide,” says Derrick Ong, a qualified nutritionist.
Then there’s how we move about: we consume food (and calories in), and we burn what we consume (calories out).
“As with everything, moderation is key,” adds Derrick. “While you should be careful not to have too much sugar and other fatty foods, there’s nothing wrong with enjoying it in moderation, and as part of a balanced active lifestyle.”
To keep the balance, physical activity and exercise can help us burn the leftover calories we’ve taken in that haven’t been burned naturally by our bodies. A walk 30 minutes a day isn’t hard to fit in, but it can go a long way in expending those extra calories.
Try out these popular activities, and check out how many calories they help you expend:
Running
As one of the most common exercises around, for a person who weighs about 56 kg, an hour of running can burn up to 470 calories, and 668 calories for a person weighing 70 kg* (obviously depending on how much you push yourself!).
If you’re just starting out, don’t worry about pace, most beginners tend to go all out on the first try and end up pulling a muscle and not running again for ages. Start out at an easy pace and gradually increase in speed once you’re more comfortable. You can also try the run/walk method, which involves running for a short interval and taking a walk break. The goal is to slowly increase your running segment while decreasing your walk time. The key is to find out that works for you, because everyone is different.
Swimming
Swimming is a great way to beat the heat, stay fit and healthy, and get a sweet-looking tan all at once. Being a low-resistance exercise, it gives the body a good workout and is suitable for elderly folk with sensitive joints, and even injured persons.
An hour of swimming burns about 353 calories* regardless of your swim style, but if you commit to the breaststroke or vigorous laps though, you can burn more calories in the same duration.
Cycling
Cycling is an enjoyable and healthy way of keeping fit while exploring your own neighbourhood. It burns about 441 calories an hour*, gradually increasing depending on the intensity of the ride, be it racing up hills or various terrains.
Once you’re accustomed to riding, that’s when you really start working those calves. Riding in groups can also make for a unique experience – just be sure to have a good sense of your surroundings and wear a helmet at all times.
And if you want more…
Some other killer cardio workouts include jumping rope, HIIT (High Intensity Interval Training) and even dancing. As long as you keep up with a consistent regime, plus make conscious choices in balancing out your meals, you’ll be rocking a toned body while still having the food you love to eat.
Have we missed out on any of your favourite workouts? Which exercise do you think is the most effective at burning calories? Let us hear your suggestions in the comment section below.
*Calories burned for exercises are referenced from HPB’s iDAT app.
**Unless otherwise stated, calories burned figures stated here are based on an individual who weighs approximately 56kg.
This story was produced in partnership with Coca-Cola Singapore.
