A tall, willowy body is considered beautiful in many cultures. If you are short, you may be wondering if getting a good body is hopeless. Your height plays no role in how healthy your body is both inside and out. Exercise and a nutritious diet are the two most important lifestyle changes that will help you get a healthy and attractive body.
Benefits
Liane M. Summerfield, author of "Nutrition, Exercise and Behavior: An Integrated Approach to Weight Management," notes that any type of physical activity benefits your body. Add healthy eating to the mix and you will be protecting your body from dangerous medical conditions including diabetes, heart disease, cancer and obesity.
Calories
Your individual calorie requirements depend on your exact height. If you monitor your calorie intake so you burn all, or more, of what you consume, you can get a good body by achieving a healthy weight. The Department of Agriculture recommends that you get your calories from nutritious foods, such as fruits and vegetables, and limit your intake of empty calories from foods such as soda and potato chips. A study from the European Heart Journal suggests that short people are more likely to develop heart disease, so eating nutritious foods will benefit your insides as well.
Cardiovascular Exercise
The USDA recommends that you get 150 minutes of exercise each week. A portion of this exercise should be in the form of heart-pumping cardiovascular exercise. Cardiovascular exercises will help you shed excess pounds and maintain a healthy weight. The Journal of the American College of Nutrition reports that as females grow taller, their body mass index, or BMI, decreases. This means you might have a more difficult time maintaining a healthy BMI if you are short. Choose a cardiovascular activity that you enjoy, such as jogging, walking or swimming, so you are more likely to stick with it. Many exercise machines, such as ellipticals and stationary bikes, can be adjusted to match your height as well.
Strength Training
Aim to do strength training moves at least twice a week. Strength training will help build muscles and increase definition so your body looks more toned. Lifting weights or using resistance bands will help build muscle tone no matter how short you are. Weight lifting machines often can be adjusted according to your exact height, which will make your exercise session more effective.
Posted in: Fitness