Nutrition plays an important role throughout human life, from birth to death, not only in meeting physiological needs but also in addressing psychological and sociological requirements. Nutrition is a conscious act that should be carried out to maintain health, improve well-being, and enhance quality of life by providing the body with the nutrients it requires in adequate amounts and at the right time. Adequate and balanced nutrition is one of the most important factors affecting the health and quality of life of all age groups—from the unborn baby in the womb to individuals in old age. It refers to the condition in which each of the energy and nutrients necessary for the body’s growth, renewal, and functioning is consumed in sufficient amounts and appropriately utilized in the body.
If individuals learn how to balance the foods and nutrients they should consume daily for adequate and balanced nutrition, they can eat moderate amounts of all food types. Therefore, a dietary plan tailored to one’s lifestyle and living conditions should be adopted. No single food is solely to blame, and no single food is a miracle by itself. Restrictions never lead to realistic or long-term success. Thus, by promoting healthy eating habits in line with the principles of adequate and balanced nutrition, increasing physical activity, and adopting behavioral changes, the risk of diseases decreases, while quality and duration of life increase.
Adequate and balanced nutrition is possible by meeting the body’s energy and nutrient requirements according to age, sex, physical activity, and special conditions. Nutrients are grouped into six categories based on their chemical structure and roles in body function: proteins, fats, carbohydrates, minerals, vitamins, and water. In addition, dietary fiber and phytochemicals are also essential for the body.
Energy Balance
Calories (Energy) IN = Calories (Energy) OUT
All foods can be included in a lifestyle that combines a varied diet and regular physical activity. The golden key to maintaining a healthy weight is energy balance.
Energy balance refers to the relationship between the calories (energy) taken from food and the calories (energy) burned by the body. When calorie intake equals calorie expenditure, body weight remains stable. If calorie intake consistently exceeds expenditure, body weight increases. Conversely, if calorie expenditure consistently exceeds calorie intake, weight loss occurs.
Although energy balance seems like a simple concept, it must be managed carefully in order to remain healthy in the long term. Including physical activity in daily life is one of the greatest supports for maintaining health and achieving energy balance.
The Importance of Physical Activity
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Physical activity is a key part of a healthy life. At least 30 minutes of moderate-intensity activity per day is enough to gain its benefits.
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Regular physical activity increases good cholesterol (HDL) while lowering bad cholesterol (LDL) and helps maintain normal blood pressure.
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Regular physical activity supports heart function, keeping blood pumping steadily and protecting organs from damage.
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By exercising regularly, we can reduce the risk of cancers such as colorectal, breast, ovarian, prostate, and testicular cancer.
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Regular physical activity helps maintain bone density and increases bone strength.
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Physical activity supports the burning of consumed food, reduces body fat percentage, and therefore lowers the risk of chronic diseases.
Physical Activity by Age Groups
According to the Turkish Physical Activity Guidelines prepared by the Ministry of Health, the recommendations are as follows:
Physical Activity in Children and Adolescents
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From the first year of life, children should be active. Infants should be kept as active as possible, with floor-based play encouraged.
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Children aged 1–4 should engage in a total of 180 minutes of physical activity of varying intensities daily.
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Activities should begin with movements that support motor skill development in various indoor and outdoor environments and progress toward at least 60 minutes of energetic play.
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Children aged 5–11 should participate in at least 60 minutes of moderate- to vigorous-intensity activity daily, with vigorous activities performed at least 3 times a week.
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Adolescents aged 12–18 should also engage in 60 minutes of activity per day, ranging from moderate to vigorous intensity. At least 3 times a week, vigorous activities and strength-based activities that support muscles and bones should be included.
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Well-designed activity programs should incorporate four types of activities: endurance (aerobic), strength training, bone-strengthening, and balance/flexibility. Aerobic activities should be the core.
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Those who have been inactive should start gradually, beginning with 15–30 minutes of moderate activity 1–2 times a week. Over time, they can progress to 30 minutes of activity 3–4 times a week.
Physical Activity in Adults
Adults should include all types of exercise that support physical fitness. According to the Turkish Physical Activity Guidelines:
Endurance (Aerobic) Exercises:
These strengthen the heart and improve respiratory and circulatory capacity. They should be performed at least 3 days per week, ideally 5–7 days. The recommended total is 150 minutes per week, such as 30 minutes a day for 5 days. This can be divided into sessions of at least 10 minutes. Beginners can gradually increase their activity to reach 150 minutes within a few weeks.
Strength Training:
At least two days per week, focusing on large muscle groups such as legs, hips, abdomen, back, chest, arms, and shoulders. Strength exercises should not target the same muscle group on consecutive days. When performed correctly, individuals can progress to 6 different exercises, 8–12 repetitions, for 1–2 sets.
Flexibility Exercises:
Start with light warm-up activities such as walking, then move into active stretching. Each stretch should be held for about 10 seconds, without pain, and breathing should remain natural. Over time, stretches can be held for up to 30 seconds. Flexibility exercises can be included during warm-up and cool-down phases.
Balance Exercises:
Begin with simple moves, such as standing on one leg, moving the free leg in different directions, squatting on one leg, or walking on tiptoes. Balance exercises can be added after endurance activities, during the cool-down phase.
Physical Activity in Older Adults
For adults aged 65 and older, walking is the most recommended form of exercise. Suggested guidelines are:
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Moderate-intensity aerobic activity: at least 150 minutes per week, either as 30 continuous minutes or divided into three 10-minute sessions daily.
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Vigorous-intensity activity: at least 75 minutes per week.
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Activities should be spread across 3–5 days per week.
Simple Physical Activity Suggestions
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Do simple exercises immediately after waking up.
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Use stairs instead of elevators or escalators.
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Walk instead of using public transport for short distances.
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Get off the bus a few stops early and walk.
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Try to do household chores by yourself.
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Keep a pair of sports shoes near your door.
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Spend time with active and energetic people.