Nature of different recreational activities:

Outdoor recreation sport examples include nature walks, river rafting, cycling, camping, fishing, hiking,
adventure park, surfing and sports. Outdoor recreational activities can range from nature walks to river
rafting. Organized recreational activities are often planned by private clubs or government
organizations.

Sport and food: 7 tips to improve your performance

..and find more fun in your sport!

When we play sports, we quickly wonder about the subject of food. When should we eat? Before, during
or after physical activity? What should we consume? When? How? This is what I will explain to you by
some practical and easy to implement advice.

Tip 1: eat your meals at regular time

Indeed, always eating at a fixed time allows the body to have a regular energy intake. As a result, your
body will be able to adapt and optimally manage the digestion of food.

To stay in good shape, we often recommend a diet with lots of starch, moderate amounts of proteins
and a low-fat meal.

Tip 2: eat healthy and varied

woman eating a salad

A healthy, varied and balanced diet will provide your body with the minerals and vitamins it needs

A balanced diet provides your body with the minerals and vitamins it needs. It is not only made with one
meal, but several. Therefore, it is important to have breakfast first. The importance of carbohydrate and
protein intakes from the first meal of the day determines the overall course of the day. Thus, if intakes
are too low, your alertness, attention and concentration will be impaired. The next meal will not be able
to compensate for the deficiencies caused by a lack of breakfast.

For all meals it is necessary:

Carbohydrates: consume some with each meal to fill up with energy (pasta, rice, semolina, potatoes,
etc.).

Meat, fish, eggs 1 to 2 times a day for protein intake

Fruit and vegetables as the saying goes "eat at least 5 fruits and vegetables a day". It is important to
respect this for your vitamin, fibre and water intake.

Dairy products: about 3 times a day (protein and calcium intake).

Fat: indeed, you also need fat (but in moderation). They provide lipids and vitamins.
Tip 3: eat before the effort

It is important to eat before exercise. This meal will directly impact your physical performance. If the
diet is insufficient, hypoglycemia may result. If it is too high, it can cause digestive problems. This is why,
before exercise, choose a meal that is both digestible and complete.

Your priority must be to eat an energy meal that is completely digested before departure. The meal
must be digestible: avoid butter brioche ! It must provide carbohydrates without causing digestive
discomfort, so avoid whole starch (whole meal bread, rusks, etc.).

In practice, consume:

An ultra cake: it is an energy cake rich in carbohydrates and especially very digestible

A hot drink

Tip 4: eat during exercise

Hydration and nutrition during exercise will also be important factors in your performance. Thus, a
failure may result in dehydration and decreased energy. It is therefore important to drink well and eat
well to compensate for the losses.

Low intensity efforts: for low intensity efforts, such as jogging for an hour for example, you draw little
from your reserves, so you do not need to bring much energy: a chocolate bar or a coated cereal bar will
suffice.

Medium intensity efforts: In the case of a 2-hour bike or race outing, for example, you start to draw
from your reserves. You must bring 30 g of carbohydrates per hour of effort. Therefore, I advise you to
drink 1 can of energy drink and eat 2 cereal bars.

High intensity efforts: for high intensity efforts, such as a marathon, you should bring 60 g to 90 g of
carbohydrates per hour. This corresponds to 2 cans (2 x 500 ml) of energy drink or 2 gels and one can of
isotonic drink.

Tip 5: recover after exercise

Once a competition or training is over, athletes tend to forget to recover. Yet, that is what is most
important. After the effort the body needs to regain its balance. Thus, care must be taken to
compensate all losses and renew them

Rehydrate at the end of the outing: After an effort, the body is in a state of more or less pronounced,
but systematic dehydration. Its severity depends on the intensity and duration of the effort, the quality
of the drink consumed during the effort and the weather conditions on the day of the effort. Sweating
during the activity obviously causes a loss of water as well as a loss of minerals that must be
compensated very quickly. Rehydration is thus the primary objective of recovery.

"Re-sugar" your body: after a long or intense outing, the energy reserves are logically well depleted. It is
thus necessary to reconstitute them. To do this, a carbohydrate intake must be made. Ideally, this
should be done within 2 hours of physical exertion. All kinds of carbohydrates (low or high GI) can be
consumed.
Tip 6: avoid snacking

Have you just completed a workout? So don't eat just any food! You need a proper diet. It would be a
shame to nibble and destroy the work you have just done. Bad fats or saturated fatty acids tend to
stiffen the arteries that need a high "elasticity" during exercise to bring more blood to the muscles.
These fatty substances found in cheeses, creams, butter or pizzas, promote weight gain.

Tip 7: avoid alcohol

It is not recommended to drink alcohol when you are athletic. One gram of alcohol brings 7 kilocalories
to the body, about twice as much as one gram of sugar. It therefore seems to be an interesting energy
resource. Unfortunately, these calories are not usable for muscle effort! Worse, alcohol reduces physical
capacities, increases dehydration and alters the regulation of perspiration. It also promotes the
production of toxins, hence an extra effort by the body to eliminate them. To optimize your
performance, drink but water!

Conclusion:

Eating well during your training or competition periods is one of the most important factors in
achieving your goals and also in feeling good about your sport. Food must be a rhythm of life for you.
So, to optimize your performance, look carefully at what you can and cannot eat. Good nutrition will
lead to better performance. To do this, follow my advice: eat your meals at regular times, eat a
healthy and varied diet, eat before, during and after exercise, rehydrate after exercise and avoid
snacking and alcohol consumption.

What is the relationship of health behaviours to health risk factors and physical activity?

Physical activity may indirectly influence health behaviors such as overeating, smoking, substance abuse,
stress management, risk taking, and others. negatively associated. influence physical activity or other
health behav- iors, or both.

What is an eating disorder?

Eating disorders are a range of psychological conditions that cause unhealthy eating habits to develop.
They might start with an obsession with food, body weight, or body shape

What are the signs of an eating disorder?

Mental and behavioral signs may include (7):

dramatic weight loss

concern about eating in public

preoccupation with weight, food, calories, fat grams, or dieting

complaints of constipation, cold intolerance, abdominal pain, lethargy, or excess energy

excuses to avoid mealtime

intense fear of weight gain or being “fat”

dressing in layers to hide weight loss or stay warm

severely limiting and restricting the amount and types of food consumed

refusing to eat certain foods

denying feeling hungry

expressing a need to “burn off” calories

repeatedly weighing oneself

patterns of binge eating and purging

developing rituals around food

excessively exercising

cooking meals for others without eating

missing menstrual periods (in people who would typically menstruate)

Physical signs may include (7):

stomach cramps and other gastrointestinal symptoms

difficulty concentrating

atypical lab test results (anemia, low thyroid levels, low hormone levels, low potassium, low blood cell
counts, slow heart rate)

dizziness

fainting

feeling cold all the time

sleep irregularities

menstrual irregularities

calluses across the tops of the finger joints (a sign of inducing vomiting)

dry skin

dry, thin nails

thinning hair

muscle weakness

poor wound healing

poor immune system function

Types of eating disorders

1. Anorexia nervosa

Anorexia nervosa is likely the most well-known eating disorder.

It generally develops during adolescence or young adulthood and tends to affect more women than men
(10Trusted Source).

People with anorexia generally view themselves as overweight, even if they’re dangerously
underweight. They tend to constantly monitor their weight, avoid eating certain types of foods, and
severely restrict their calorie intake.

Common symptoms of anorexia nervosa include (1):

very restricted eating patterns

intense fear of gaining weight or persistent behaviors to avoid gaining weight, despite being
underweight

a relentless pursuit of thinness and unwillingness to maintain a healthy weight

a heavy influence of body weight or perceived body shape on self-esteem

a distorted body image, including denial of being seriously underweight

2. Bulimia nervosa

Bulimia nervosa is another well-known eating disorder.

Like anorexia, bulimia tends to develop during adolescence and early adulthood and appears to be less
common among men than women (10Trusted Source).

People with bulimia frequently eat unusually large amounts of food in a specific period of time.

Each binge eating episode usually continues until the person becomes painfully full. During a binge, the
person usually feels that they cannot stop eating or control how much they are eating.

Common symptoms of bulimia nervosa include :

recurrent episodes of binge eating with a feeling of lack of control

recurrent episodes of inappropriate purging behaviors to prevent weight gain

self-esteem overly influenced by body shape and weight

a fear of gaining weight, despite having a typical weight

Side effects of bulimia may include an inflamed and sore throat, swollen salivary glands, worn tooth
enamel, tooth decay, acid reflux, irritation of the gut, severe dehydration, and hormonal disturbances
In severe cases, bulimia can also create an imbalance in levels of electrolytes, such as sodium,
potassium, and calcium. This can cause a stroke or heart attack.

3. Binge eating disorder

is the most prevalent form of eating disorder and one of the most common chronic illnesses among
adolescents.

It typically begins during adolescence and early adulthood, although it can develop later on.

Individuals with this disorder have symptoms similar to those of bulimia or the binge eating subtype of
anorexia.

For instance, they typically eat unusually large amounts of food in relatively short periods of time and
feel a lack of control during binges.

People with binge eating disorder do not restrict calories or use purging behaviors, such as vomiting or
excessive exercise, to compensate for their binges (12Trusted Source).

Common symptoms of binge eating disorder include:

eating large amounts of food rapidly, in secret, and until uncomfortably full, despite not feeling hungry

feeling a lack of control during episodes of binge eating

feelings of distress, such as shame, disgust, or guilt, when thinking about the binge eating behavior

no use of purging behaviors, such as calorie restriction, vomiting, excessive exercise, or laxative or
diuretic use, to compensate for the binge eating

(People with binge eating disorder often consume an excessive amount of food and may not make
nutritious food choices. This may increase their risk of medical complications such as heart disease,
stroke, and type 2 diabetes)

4. Pica

Pica is an eating disorder that involves eating things that are not considered food and that do not
provide nutritional value (14).

Individuals with pica crave non-food substances such as ice, dirt, soil, chalk, soap, paper, hair, cloth,
wool, pebbles, laundry detergent, or cornstarch (11Trusted Source).

Pica can occur in adults, children, and adolescents.

It is most frequently seen in individuals with conditions that affect daily functioning, including
intellectual disabilities, developmental conditions such as autism spectrum disorder, and mental health
conditions such as schizophrenia (14).
Individuals with pica may be at an increased risk of poisoning, infections, gut injuries, and nutritional
deficiencies. Depending on the substances ingested, pica may be fatal.

However, for the condition to be considered pica, the eating of non-food substances must not be a
typical part of someone’s culture or religion. In addition, it must not be considered a socially acceptable
practice by a person’s peers.

5. Rumination disorder

Rumination disorder is another newly recognized eating disorder.

It describes a condition in which a person regurgitates food they have previously chewed and
swallowed, re-chews it, and then either re-swallows it or spits it out.

This rumination typically occurs within the first 30 minutes after a meal .

This disorder can develop during infancy, childhood, or adulthood. In infants, it tends to develop
between 3 and 12 months of age and often disappears on its own. Children and adults with the
condition usually require therapy to resolve it.

If not resolved in infants, rumination disorder can result in weight loss and severe malnutrition that can
be fatal.

Adults with this disorder may restrict the amount of food they eat, especially in public. This may lead
them to lose weight and become underweight.

6. Avoidant/restrictive food intake disorder

Avoidant/restrictive food intake disorder (ARFID) is a new name for an old disorder.

The term has replaced the term “feeding disorder of infancy and early childhood,” a diagnosis previously
reserved for children under age 7.

Individuals with this disorder experience disturbed eating due to either a lack of interest in eating or a
distaste for certain smells, tastes, colors, textures, or temperatures.

Common symptoms of ARFID include:

avoidance or restriction of food intake that prevents the person from eating enough calories or nutrients

eating habits that interfere with typical social functions, such as eating with others

weight loss or poor development for age and height

nutrient deficiencies or dependence on supplements or tube feeding

It’s important to note that ARFID goes beyond common behaviors such as picky eating in toddlers or
lower food intake in older adults.

Other eating disorders

Purging disorder. Individuals with purging disorder often use purging behaviors, such as vomiting,
laxatives, diuretics, or excessive exercising, to control their weight or shape. However, they do not
binge.

Night eating syndrome. Individuals with this syndrome frequently eat excessively at night, often after
awakening from sleep.

Other specified feeding or eating disorder (OSFED). While it is not found in the DSM-5, this category
includes any other conditions that have symptoms similar to those of an eating disorder but don’t fit any
of the disorders above.

1. Why is it important to study the nature of different recreational activities?

It not only helps to gather knowledge but to use it ethically to lead a healthy and better life. It
teaches one to think with reason and live with a more practical approach to life. It also enhances
ones all round development, thus helping to achieve success in ones endeavors.

2. Why is it the recreational activities are important to every individual?

Like culture and art, recreation, leisure and sports activities play an important role in communities.
Their many benefits include improving the health and well-being of individuals, contributing to the
empowerment of individuals, and promoting the development of inclusive communities.

3. How do you think the absence of recreational activities affects the quality of life?

A sedentary lifestyle puts you at risk for serious diseases — heart-related, obesity, or diabetes —
and also for emotional distress. By engaging in physical leisure activities, you will improve your
physical and, consequently, your mental health.

4. Why do we need to optimize our energy systems?

Enhance your quality of life

By optimizing your energy use, you can increase the comfort of living in your home and, in many
cases, see notable health benefits. When you conduct energy efficient measures, your home will be
warmer, drier, and properly ventilated, which lowers the risk of illnesses and mold growth.

5. What is an eating disorder?

6. What is the difference between anorexia nervosa and bulimia?
7. Do You Feel Like Food Is Dominating Your Life?
8. Make a disorder slogan.