Fitness Plan: Nutrition or Exercise?

Fitness involves the ability of the whole body and mind to carry out tasks maximally and in a balanced state. For this to occur, the individual has to achieve physical, emotional, and mental wellness. And although most refer to physical wellness as fitness, it cuts across various planes of the body and mental processes. Individuals have preferences for attaining physical fitness and may have choices of dieting, exercise, or a mixture of both when drafting a fitness plan.

The Big Question

When you’re trying to keep fit, your mind wanders between exercise and diet choices and wonders if one of these can solely give it the result it seeks. Most do nothing about their weights because they are between these two choices, while others spin from one end of the spectrum to the other when trying to achieve fitness. What’s the answer to this predicament? What’s the way out of this situation?

Understanding that none of the choices that are open to you is a 100 helps you to make realistic decisions based on risk-benefit analysis, and to do this, you must have adequate knowledge of the options before you. Therefore, let us educate you on nutrition and exercise.


There are varying definitions to this word; however, they all point towards the preparation of nutritious meals with the intention of achieving satisfaction and all-around health. You are what you eat, and so in a fitness plan, diet choices are very important. There are lots of diet fitness plans available that include keto diet, whole-grain diets, and vegan diets. A nutrition plan has the following advantages:

  • Good nutrition plan decreases the chances of terminal diseases such as diabetes, heart diseases, and overweight
  • Vitamins and antioxidants in foods mop up free radicals from the body and decrease the rate of body aging and cell death, leading to increased longevity and vigor
  • Essential minerals and amino acids from food helps in tissue repair and body maintenance
  • Omega 3 oils in fish and some whole grains causes the skin to shine and boosts immunity against endemic diseases
  • Food is the body’s energy and vitality source, and with the right nutrition, you could improve your mood and decrease cravings that lead to overweight and depression

However, dieting also has few disadvantages that include:

  • Constraints of finance and availability of foods in your geographical location
  • Health status that prevents you from including one food class in your fitness nutrition plan


Most people fall back on exercise when trying to lose weight, keep physically fit or improve the general quality of their lives, and this is necessary to achieve any of these. However, exercise is the act of intentionally exerting the muscles in order to do work. When this happens, the cells demand more oxygen, thereby increasing respiratory rate, which triggers the heart to pump faster, and this utilizes energy stores from the muscles and adipocytes. With this mechanism, the body keeps fit and burns excess fats, causing weight loss in the individual. Benefits of exercise include:

  • Improved Body Health: The Center for Disease Control has shown that regular exercise prevents the risks of common diseases such as arteriosclerosis, diabetes, and strokes, improving your overall health and life expectancy
  • Improved Physical Fitness: With regular exercise and a beautiful meal plan, you look better than you used to and attain a strengthening of bones, muscles, and joints
  • Some fitness exercises improve balance and prevent unnecessary falls
  • Exercise promotes a general attitude towards one’s body
  • It brings about balance in circadian rhythm, causing you to sleep deeply and easy

However, some constraints to exercise include

  • Limited time due to busy schedules
  • Health conditions such as heart disease
  • Aging

The Crux of It All

Both nutrition and exercise have individual advantages, and the two of these may work to aid you in attaining the physical fitness you crave. However, one in the absence of the other may require lots of effort and may not be as effective as both may. Therefore, it is important to note the following:

  • The amount of calories you burn out every day is your total daily energy expenditure. If the aim of your fitness plan is for weight loss, you must be able to eat foods that give you fewer calories than what you lose every day. This will decrease the length it takes to achieve your goal. You should also watch the quantity and quality of food you eat.
  • Exercise must be daily and regular to maintain constant weight loss and energy refill. Breaks in exercise routines and meal plan confuse the body and defeat the aim of the whole fitness program
  • Be realistic and give yourself a break. Start with mild exercises and have short breaks in between. Also, rotate meals creatively to avoid boredom
  • Make sure your meal is rich but interesting. You could choose to fill up one-quarter of the plate with proteins, another quarter with whole grains, and enjoy various fruits and vegetables all day long. These will keep you full, fresh, and strong enough to go through your exercise and daily routines. You should be able to handle 150-250 minutes of moderate-intensity exercises cumulatively during the week to maintain your weight and go slightly over, in a weight-reduction plan.
  • In cases of health conditions or aging, work with your doctor to pick out suitable fitness plans that are beneficial to you. Exercise must not be strenuous on your joints or heart; you can pick exercises like lazy swimming, breeze walks, strolls, and mild sit-ups. These will improve your general well-being and prepare you for your day. You can also choose a nutrition plan that does not predispose you to health crises and make a colorful arrangement of foods within your spectrum. Whichever way, suit yourself up to achieve total fitness using a combination therapy of exercise and nutrition.

It is possible to achieve fitness, even without thoughts on weight loss. However, you must be consistent and display discipline in following through with your fitness plan. You must also enlist the help of a dietician and your doctor to avoid health complications, which will defeat the aim of your fitness plan.