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𝐓𝐡𝐞 𝐌𝐚𝐧 : 𝐊𝐞𝐲 𝐂𝐨𝐦𝐩𝐨𝐧𝐞𝐧𝐭𝐬 𝐨𝐟 𝐚 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐑𝐨𝐮𝐭𝐢𝐧𝐞

Fitness is crucial for men of all ages to maintain overall health, boost energy levels, improve mood, and prevent chronic diseases. Here’s a comprehensive guide to help men achieve and maintain fitness: Key Components of a Fitness Routine Cardiovascular Exercise Strength Training Flexibility and Stretching Balance and Stability Rest and Recovery Nutrition and Hydration Detailed Fitness Plan 1. Cardiovascular Exercise Purpose : Improves heart health, burns calories, and increases endurance. Activities : Running, cycling, swimming, brisk walking, and rowing. Frequency : Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week. Examples : Running : 30 minutes, 3-4 times a week. Cycling : 45 minutes, 2-3 times a week. Brisk Walking : 60 minutes, 3-5 times a week. 2. Strength Training Purpose : Builds muscle mass, strengthens bones, and boosts metabolism. Activities : Weight lifting, bodyweight exercises, resistance band exercises. Frequency : Perf

𝐔𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬

The amount of energy in food or drink is measured in calories. Why calories are important You need energy from calories for your body to work properly. Your body uses this energy to function properly. To stay at around the same weight, the calories your body uses should be the same as the amount of calories you eat and drink. If you do not use the same amount of calories as you eat and drink, your body weight may change. For example: you're likely to put on weight if you eat and drink more calories than you use. This is because your body stores the extra energy as fat you're likely to lose weight if you eat and drink fewer calories than you use. This is because your body uses its stored fat for energy Daily calories Calorie information is often given in kcals, which is short for kilocalories. It may also be given in kJ, which is short for kilojoules. As a guide: an average man needs 2,500kcal a day an average woman needs 2,000kcal a day This could be different based on your:

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐚 𝐩𝐨𝐬𝐭𝐢𝐨𝐧 𝐨𝐟 𝐟𝐫𝐮𝐢𝐭 𝐚𝐧𝐝 𝐯𝐞𝐠𝐞𝐭𝐚𝐛𝐥𝐞𝐬?

5 a day Remember to have 5 portions of fruit and vegetables every day What is a portion? fresh fruit e.g. pear, banana, apple bowl of salad 2-3 tablespoons tinned fruit or vegetables e.g. peaches, peas,red kidney bean 2 tablespoons fresh, frozen or tinned vegetables e.g. carrots, broccoli, cauliflower 1 glass unsweetened fruit juice e.g. orange, grapefruit tomato (only counts once) handful of dried fruit e.g. raisins, dates, apricots cupful of berries or small fruits e.g. strawberries, grapes, cherries 2 small fruits e.g. satsumas, plums, kiwi Community Dietitians Bristol South & West NHS Primary Care Trust New Friends Hall, Heath House Lane, Stapleton Bristol BS16 1EQ Tel 0117 9585666 PCS used with permission of Mayer-Johnson Inc.1981-2005. All rights reserved worldwide.

𝐅𝐨𝐨𝐝 𝐭𝐲𝐩𝐞𝐬

Understanding different food types and their roles in nutrition is essential for maintaining a balanced and healthy diet. Here’s an overview of the primary food types and their nutritional contributions: Major Food Types 1. Fruits Nutrients : Rich in vitamins (especially vitamins A and C), minerals, fiber, and antioxidants. Examples : Apples, bananas, oranges, berries, melons, and grapes. Benefits : Boosts the immune system, improves digestion, and reduces the risk of chronic diseases. 2. Vegetables Nutrients : High in vitamins (like vitamins A, C, and K), minerals, fiber, and antioxidants. Examples : Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), root vegetables (carrots, sweet potatoes), and others like tomatoes and peppers. Benefits : Supports overall health, improves digestive health, and helps prevent chronic diseases. 3. Grains Nutrients : Provides carbohydrates, fiber, B vitamins, and minerals like iron and magnesium. Examples : Whole grains (brow

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐚𝐮𝐭𝐢𝐬𝐦?

Autism, or Autism Spectrum Disorder (ASD), is a developmental disorder that affects how individuals perceive, communicate, and interact with others. The spectrum nature of autism means that it manifests in a wide range of symptoms and levels of impairment. Here's a detailed overview: Key Characteristics of Autism 1. Social Interaction Difficulties Challenges in Social Communication : Difficulty understanding and using verbal and non-verbal communication, such as eye contact, facial expressions, and gestures. Forming Relationships : Trouble developing, maintaining, and understanding relationships. May struggle with making friends or engaging in imaginative play with peers. 2. Communication Challenges Language Development : Delayed speech and language skills, or atypical language use. Some individuals may not speak at all, while others may have advanced vocabularies but struggle with the pragmatic use of language. Repetitive Speech : Echolalia (repeating phrases or sentences) and un

𝐊𝐞𝐞𝐩 𝐛𝐨𝐧𝐞𝐬 🦴 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐨𝐯𝐞𝐫 𝟔𝟓 🤶👴👵👨‍🦳

Maintaining bone health is especially important as we age, particularly for those over 65, when the risk of osteoporosis and fractures increases. Here are comprehensive strategies to keep bones healthy in older adults: Nutritional Strategies 1. Calcium-Rich Foods Sources : Dairy products (milk, cheese, yogurt), leafy greens (kale, broccoli), fortified plant-based milks, tofu, almonds, and sardines. Recommendation : Aim for 1,200 mg of calcium per day for adults over 65. 2. Vitamin D Sources : Fatty fish (salmon, mackerel), fortified foods (milk, cereals), eggs, and sun exposure. Recommendation : Aim for 800-1,000 IU of vitamin D daily to help with calcium absorption. 3. Protein Sources : Lean meats, poultry, fish, beans, lentils, eggs, dairy products, and nuts. Recommendation : Aim for about 1.0-1.2 grams of protein per kilogram of body weight per day. 4. Magnesium and Phosphorus Magnesium Sources : Whole grains, nuts, seeds, and green leafy vegetables. Phosphorus Sources : Meat, poult

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