San Diego, California – Many individuals strive for a toned body not only to improve their physical appearance but also to reap numerous health benefits. The pursuit of a lean physique encourages healthy eating and regular exercise, both crucial for optimal physical health. Additionally, a healthy diet and exercise have been shown to reduce stress and boost confidence, which can also improve mental health.
However, becoming fixated on achieving a toned body may stem from negative body image or an overly restrictive diet. Understanding what it truly means to have a toned body is essential as it is a highly individual process, and what is achievable and healthy can vary widely from person to person, according to licensed psychotherapist Austin “Ozzie” Gontang, director of the San Diego Marathon Clinic.
A toned body typically consists of having a strong physique with a relatively low amount of body fat, allowing muscles to remain visible. Such muscles are visibly defined, but not to the extent of a bodybuilder. Importantly, focusing on health and fitness while working towards a toned body has many advantages, including improvements in strength, energy, flexibility, and a reduced risk of developing diabetes and heart disease, according to Dr. Michael Fredericson, director of Physical Medicine and Rehabilitation and co-director on Longevity at Stanford Medicine.
Furthermore, having a toned body can lead to improved balance, better posture, a boosted immune system, improved joint health and bone density, better sleep quality, overall stamina, and an increased metabolic rate. Additionally, maintaining a toned body through regular exercise can reduce the rate and effects of aging, ultimately keeping the body functionally younger, according to Dr. Shelby Johnson, a physical medicine & rehabilitation specialist at Mayo Clinic, Rochester.
To achieve a toned body, it is crucial to adopt a healthy diet and engage in regular exercise. Dr. Fredericson suggests drinking plenty of water, consuming fruits, vegetables, lean proteins, and complex carbs, while also limiting added sugars, refined carbs, and fried or processed foods. Additionally, balancing cardio and weight training is important for improving body composition, as cardio can help decrease body fat while weight training can help build muscle.
Dr. Johnson recommends activities such as walking, running, biking, swimming, strength training, and incorporating resistance bands into workouts. Consistency is key, with a recommendation of at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with strength training twice a week. Finally, being realistic about expectations is important, as measurable differences will start to appear within a few months of regular exercise and healthy eating, but optimal results typically occur after one year.