Note! These are the two main keys to having good physical and mental health

Suara.com – Physical exercise and eating healthy was cited as a major factor contributing to the improvements seen in physical health and mental.

This was revealed in the results of a survey entitled “Asia Pacific Health Inertia Survey 2021”, by Herbalife Nutrition, together with the first member of the Nutrition Advisory Board (NAB) from Indonesia, Dr. Foresters (Ph.D).

Herbalife Nutrition Indonesia’s Senior Director & Country General Manager, Andam Dewi, said the results of this survey were aimed at assessing the impact of the pandemic on the mental and physical health of consumers in Asia Pacific over the past year, as well as their attitudes and behavior towards improving their well-being.

“So there needs to be a high awareness of the important role of exercising regularly, consuming healthy food, as well as environmental and community support in achieving better overall health,” he said in a Nutrition Talk, Tuesday (9/11/2021).

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The Asia Pacific Health Inertia Survey 2021 will be held in July and August 2021 in 11 Asia Pacific countries including Australia, Hong Kong, Indonesia, Japan, Korea, Malaysia, Philippines, Singapore, Taiwan, Thailand, and Vietnam. This survey was also followed by 5,496 Herbalife Nutrition consumers over the age of 18.

The survey revealed that 63 percent of consumers in Indonesia said their current physical health was less than ideal, and when asked about mental health conditions 60 percent of respondents also felt less than ideal.

Meanwhile, when asked about their plans to adopt healthy and active lifestyle habits in the next 12 months, most consumers in Indonesia (99 percent) said that they plan to eat a healthier diet, while 90 percent also plan to exercise more often. .

To help take practical steps to improve your physical and mental health, here are some tips:

Exercise Routine:

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1. Do a minimum of 150 minutes of exercise and two muscle-strengthening exercises for 1 week, for example, 30 minutes per day, five days a week.
   • Aerobic exercise, such as brisk walking, swimming, or jogging, improves cardiovascular conditions and can also lower the risk of heart disease, lower blood pressure, and aid in weight management.
   • Muscle-strengthening activities, such as weightlifting or yoga, increase your muscle strength, size, strength, and endurance. Stronger muscles will help maintain your body’s ability to perform daily tasks and slow the rate of bone and muscle loss associated with aging.
2. Create a workout schedule to track progress using a fitness tracker.
3. Create personal health goals, these can be daily, weekly or monthly goals depending on the frequency of your activity, to help you stay focused on achieving them.
4. Take advantage of online workout options, especially if you have trouble accessing the gym or going outside. By preparing some basic exercise equipment at home such as an exercise mat, barbells, or even jumping rope, to enhance the experience of exercising at home.

Eating Healthy Foods:

1. Meeting the need for balanced nutrition, Herbalife Nutrition’s philosophy recommends following the 40-30-30 principle of getting 40 percent of your daily caloric intake from carbohydrates, 30 percent from protein, and 30 percent from beneficial fats, along with a good amount of vitamins, minerals, fluids. and fiber.
2. Support nutritional needs with vitamin and mineral supplements for multi-level health and immune defense. Nutritional supplements are a quick and convenient option to ensure that you are consuming the necessary nutrients to help maintain a balanced functioning of the body’s systems.
3. Avoid snacking or snacking on high-calorie foods such as ice cream or potato chips. These choices can give us a temporary boost of feelings of pleasure but can also lead to weight gain if consumed in excess. If you feel the need to eat between meals, choose nutritious options such as almonds, soybeans, or carrots.
4. Eat regularly and don’t skip meals as this can cause mood and energy levels to drop. If you can’t eat your meals on time due to time constraints due to work and other factors, try eating lighter meals more often but slowly.

By eating slowly and relaxing when you eat food, you are likely to eat less and enjoy mealtimes.

Member of the Nutrition Advisory Board (NAB) or the Indonesian Nutrition Advisory Board, Dr. Foresters said that physical activity is categorized as sufficient if a person does physical activity for 30 minutes every day or at least 3-5 days a week.

Therefore, he said, people who do active physical activity for 7 hours a week have a 40 percent lower risk of premature death than those who do less than 30 minutes of physical activity a week.

“There is a lot of reduction in the risk of disease if a person does at least 2.5 hours of moderate-intensity aerobic physical activity every week,” concluded Dr. Rimbawan.

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