There’s no denying the many health benefits of exercise. Scientists have proven it over and over. But running off the caramel slice that you ate for breakfast won’t work.
According to a study led by the University of Sydney, high levels of exercise won’t cancel the harmful effects a poor diet has on your health and risk of death.
The study showed that people who had high levels of physical activity and a high-quality diet, reduced their risk of death by 17% from all causes. As well, they reduced their risk of death from cardiovascular disease by 19% and certain cancers by 27%.
Associate Professor Melody Ding, lead author of the study, says, “Some people may think they could offset the impacts of a poor diet with high levels of exercise or offset the impacts of low physical activity with a high-quality diet, but the data shows that unfortunately this is not the case.
Both regular physical activity and a healthy diet play an important role in promoting health and longevity.
Check out these tips on eating a high-quality diet and exercising according to Australian guidelines.
Calculate your energy needs
You should only eat and drink enough to meet your daily energy needs. Not sure how to work this out? Use an energy requirements calculator.
Start with veggies
Make it easier to hit the target of having 5 serves of vegetables a day by starting your morning with them. After that, eat them as snacks and pack them into your lunch and dinner.
Canned and frozen veggies count. Ensure the canned variety has no added salt.
Read the labels
Limit the amount of added salt and sugar you have in a day. Check the labels of the food you’re eating and drinking to ensure you stick to the daily limit.
ARE YOU AT RISK? — Are you at risk of type 2 diabetes, heart disease or kidney disease? Use the Risk Checker to find out.
Do a fats check
Decipher the different fats and:
- eat a moderate amount of food high in unsaturated fats, such as avocado, nuts, chia seeds and oily fish
- limit food that contains saturated fats, such as meat, cakes, takeaway food and cooking margarine
- avoid food that contains trans fats, such as deep-fried takeaway, doughnuts, pastries and cakes
Learn more about dietary fats.
Try porridge for brekky
Adults should have 4 to 6 serves of grains a day. But make them mostly wholegrain or high-cereal fibre. Think oats, quinoa, polenta and rye.
Eat more fish
Evidence suggests that Australians need to eat more fish. Fish provides you with protein, selenium, zinc, iodine, vitamins A and D (some fish only), and omega-3 — all important nutrients for healthy living. The bonus: fish is easy and quick to cook.
Say cheers without alcohol
Reduce or quit alcohol. There are several tips to manage your alcohol intake. Remember that there are no health benefits of alcohol. Enjoy some alcohol-free drinks next time you’re out with friends.
Be active every day
Get moving with at least half an hour of exercise every day of the week. Physical activity has health benefits for all ages. Find an activity that suits you, such as Pilates, cycling, running and swimming. Add strength training to the mix at least 2 times a week.
Don’t exercise? Learn how to start.
Find more information
- Read more about healthy eating.
- Learn about safe exercise for children and physical activity guidelines for older people.
- For tailored advice on nutrition and exercise, locate a health service near you.
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As a fitness and nutrition enthusiast with a background in health sciences, I've extensively studied the intersection of exercise and dietary habits on overall well-being. My expertise is built on a foundation of academic knowledge, practical experience, and a passion for promoting a healthy lifestyle. I've delved into various scientific studies and kept abreast of the latest research findings to offer evidence-based insights.
The article highlights the crucial relationship between exercise, diet, and their combined impact on health, drawing attention to a study conducted by the University of Sydney. This study provides compelling evidence that high levels of physical activity alone cannot counteract the detrimental effects of a poor diet on health and the risk of death. The key findings reveal a 17% reduction in the overall risk of death for individuals who maintain both high levels of physical activity and adhere to a high-quality diet.
Associate Professor Melody Ding, the lead author of the study, underscores the misconception that some individuals may have regarding offsetting the impacts of a poor diet with intense exercise or vice versa. The data unequivocally debunks this notion, emphasizing the importance of both regular physical activity and a healthy diet in promoting longevity and overall health.
The article further provides practical tips on achieving a high-quality diet and following Australian guidelines for exercise. These tips include calculating daily energy needs, incorporating vegetables into meals and snacks, monitoring salt and sugar intake, understanding different types of fats, opting for whole grains, increasing fish consumption, limiting alcohol intake, and engaging in regular physical activity, including strength training.
The emphasis on evidence-based information, such as using an energy requirements calculator, choosing whole grains, and understanding the nutritional benefits of fish, reflects a commitment to providing actionable advice grounded in scientific research. The inclusion of specific examples, like avocados, nuts, and oily fish, further demonstrates a nuanced understanding of dietary components and their impact on health.
In conclusion, the article underscores the synergistic relationship between exercise and diet, emphasizing that both are indispensable for achieving optimal health and reducing the risk of various diseases. The evidence presented aligns with established principles in the fields of nutrition and exercise physiology, reinforcing the importance of a holistic approach to well-being.
