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Student Blog

Promoting Activity and Nutrition to Prevent Chronic Diseases


Chronic diseases such as heart disease, diabetes, and obesity are on the rise, affecting millions worldwide. Let's delve into the impact of these conditions on our health and well-being and why prevention is the key to a longer, healthier life.


The Rise of Chronic Diseases

Recently, the world has witnessed an alarming surge in chronic diseases, constituting a global health crisis. As we delve into the statistics, it becomes evident that these conditions, encompassing heart disease, diabetes, and obesity, are no longer confined to specific demographics or developed nations; they are pervasive, affecting populations across the globe.

The World Health Organization (WHO) reports staggering figures that underscore the gravity of the situation. As of the latest data, non-communicable diseases (NCDs), primarily chronic diseases, account for approximately 71% of global deaths. This equates to 41 million people annually, with cardiovascular diseases, diabetes, and obesity featuring prominently among the leading causes of mortality. 1


Nutrition and Fitness as a Culprit 

Simultaneously, poor nutrition and poor exercise stand as silent accomplices in this global health crisis. Unhealthy dietary patterns, characterized by excessive consumption of processed foods, sugars, and saturated fats, contribute significantly to the rising rates of chronic diseases.

A lack of movement and blood flow can create future issues that affect your heart. A diet lacking in essential nutrients not only fails to provide the necessary building blocks for a healthy body but also fuels the progression of conditions such as diabetes and obesity. 2

The prevalence of fast food and the shift towards calorie-dense, nutrient-poor diets are particularly concerning, especially without working out. As communities around the world grapple with food insecurity and limited access to fresh, wholesome produce, the odds of succumbing to chronic diseases amplify.3

In the pursuit of a healthier and more fulfilling life, regular physical activity emerges as a cornerstone that not only fortifies the body but also nurtures the mind. Let's dive into the benefits that embracing an active lifestyle can bring to our physical well-being.

Benefits of Regular Physical Activity

Regular exercise contributes to cardiovascular health by enhancing heart function and reducing the risk of heart disease. It helps maintain a healthy weight, regulate blood pressure, and improve circulation.

Physical activity is a potent ally in the prevention and management of chronic conditions such as diabetes and obesity. It aids in controlling blood sugar levels and promoting weight loss 4.


Regular, moderate exercise has been associated with a strengthened immune system. It can enhance the production of immune cells, providing added protection against illnesses and infections. 

A balanced diet ensures the receipt of necessary nutrients, maintaining a healthy metabolism. Adequate protein intake, specifically, supports muscle mass, influencing metabolic rate.5

Diets for Physical Activity

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For the construction and restoration of muscle, rely on lean, low-fat selections of meat, seafood, soy-based products, and tofu.

For building and repairing muscle from lean, low-fat cuts of meat, sea foods, soy products, and tofu. Foods rich in fiber, minerals, antioxidants, vitamins, unsaturated fats, and essential healthy fats.

It's also crucial to stay hydrated by drinking water and being careful to avoid sugary drinks. Avoid simple carbs like sweets and processed foods and instead focus on complex carbohydrates like whole grains and beans.6

The Diverse Range of Exercises

  • Aerobic Activity: Pilates, water sports, walking, bicycling. 
  • Muscle-Strengthening: Push ups, weight lifting, sit-ups, climbing stairs.
  • Strengthening: Running, weight lifting, swimming.
  • Flexibility: Yoga, Flexibility classes, Pole fitness
Simple At-Home Workout Plan
  1. Jumping Jacks (1 minute):

    • Start with 1 minute of jumping jacks to elevate your heart rate.
  2. Bodyweight Squats (1 minute):

    • Perform bodyweight squats to engage your lower body muscles.
  3. Arm Circles (1 minute):

    • Rotate your arms forward and backward in circular motions to warm up your shoulders.
  4. High Knees (1 minute):

    • Lift your knees towards your chest in a jogging motion to engage your core and legs.
  5. Plank (1 minute):

    • Transition to a plank position, holding it for 1 minute to activate your core.
  6. Dynamic Lunges (1 minute):

    • Perform alternating forward lunges to engage your legs and improve flexibility.

Strength Training (15-20 minutes): Focus on bodyweight exercises for strength and endurance. Perform each exercise for 3 sets with 12-15 repetitions.

  1. Push-Ups:

    • Targets chest, shoulders, and triceps.
  2. Bodyweight Squats:

    • Engages quads, hamstrings, and glutes.
  3. Plank:

    • Strengthens core muscles.
  4. Lunges:

    • Targets legs and improves balance.
  5. Tricep Dips:

    • Uses a sturdy chair or elevated surface to target triceps.
  6. Glute Bridges:

    • Activates glutes and hamstrings.

Cardiovascular Exercise (10-15 minutes): Incorporate cardio exercises to boost heart health and burn calories.


  1. Jump Rope (3 minutes):

    • Use a virtual or real jump rope for a quick and effective cardio session.
  2. High-Intensity Interval Training (HIIT) (7 minutes):

    • Perform 30 seconds of high-intensity exercises (e.g., burpees, mountain climbers) followed by 30 seconds of rest. Repeat for 7 minutes.
  3. Running in Place (3 minutes):

    • Lift your knees high and jog in place for a quick burst of cardio.

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Hydration and Recovery: Stay hydrated throughout your workout and remember to refuel with water post-exercise.

Allow your body time to recover and consider incorporating this routine 3-4 times per week, gradually increasing intensity as your fitness improves. Always listen to your body and modify exercises as needed. Consult with a healthcare professional before starting any new workout program. 7


Making Lifestyle Changes

Sedentary lifestyles have become a hallmark of the modern era, with the majority of individuals spending a significant portion of their day engaged in activities that involve minimal physical movement.


The internet has taken over and Social media has people in the house more often. Recent studies indicate that more than 80% of the global adolescent population fails to meet the recommended one hour of daily physical activity, contributing to a sedentary epidemic that spans all age groups.


The consequences of sedentary living extend beyond mere physical inactivity; they intertwine with the fabric of chronic diseases. Prolonged periods of sitting. Lack of regular exercise is linked to heightened risks of heart disease, diabetes, and obesity.


The sedentary lifestyle disrupts metabolic functions, compromises cardiovascular health, and exacerbates the global burden of chronic conditions. 8.


Just remember that by prioritizing physical activity and nourishing your body, you're not just preventing chronic diseases you're investing in a future filled with vitality and joy.

More Information on Health Promotion below!

Health Guide and Tips!


Choosing a healthy plant-based and vegan diet is most beneficial when it comes to:

  • Higher levels of energy;

  • Improved sleep;

  • Trifecta-Healthy-Meal-Delivery-Banner-Ad-300-x-500Aids in energy and overall happiness;

  • Provides a sense of comfort and relief;

  • Could prevent major diseases such as obesity and diabetes;

  • Accomplish weight-loss and management; and

  • Improves mental and cognitive functioning.

There are really no excuses not to try healthier habits in your everyday life. If you are a man or woman looking for specific benefits of adopting healthier habits or just want to know about the general healing properties of herbs. Please remember to comment or post any health questions, or contact us directly!









Browse more healthy living plant-based recipes

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Kaylnn Pitts

Kaylnn Pitts

My name is Kaylnn Pitts, and I’m a Public Health Graduate student specializing in fitness coaching and health education. I consider myself to be an influencer and innovator when it comes to bringing new ideas that challenge the status quo. I have a passion for creating, engaging, and implementing effective enrichment health programs for children and adults while maintaining a proven track record of recruiting and mentoring. I also have a decade of experience in community engagement, leadership, and health. I currently work as a Track and Field Coach at Maryville College, where I and two other coaches started up the brand-new women’s track program. It was a successful first year for the team, and I was able to finish the season with two men conference champions. I plan to continue to create change in my community by creating safe places for those in need.

Ignoring Your Health Is Just As Bad As Ignoring Your Mother

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Health has never tasted so good.

Organic and plant-based varieties have proven to reduce the risk and progression of disease. Guess what? You can still have fun on date night indulging in sweets you never knew existed.

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