The benefits of exercise and a healthy diet

About 61% of adults and more than 17% of children between the ages of one and nine are obese or overweight in South Africa. Don’t become a statistic. Get your family healthy and active with these tips from nutritional therapist Sally-Ann Creed.


Poor eating habits, lack of exercise, a family history of obesity, medical illnesses like endocrine or neurological problems and overeating or binge eating can lead to children and adults becoming obese.

The good news is that you can keep your family healthy by following a healthy eating plan and exercising regularly.
“Families who eat healthy and exercise will reap the benefits of a healthier lifestyle and old age one day. Your immunity is improved through good eating patterns, which also help to stave off disease,” says Creed.

Why exercise is good for you
While you don’t have to drag your toddler to gym for 30 minutes every day, it’s important for him to be active and play outside instead of sitting in front of the television or computer.
“The sun converts cholesterol on the skin to Vitamin D3 – something children are very short of today since they spend so much time indoors”, says Creed.
Get your kids outside and play and run around with them – kick a ball or play mini-cricket or any other fun activities you can think of. “Playing and running around outside as a family is a great way to bond, but it will also help your children’s muscle groups to work well,” says Creed.
Making exercise fun by doing it as a family will also release more of those feel-good endorphins.

Click here for fun outdoor games the kids will love.

Tips for a healthier life style

  • Limit your family’s sugar intake.
  • Avoid refined carbohydrates, junk food and processed foods.

Burgers don’t have to be off the menu completely. You can make your own healthy version at home! Try this easy Greek burger recipe.

Get healthy with Nestlé’s WelNes IQ online tool

What is the Nestlé WelNes IQ tool?
The Nestlé WelNes IQ tool tests your knowledge on nutrition, health and wellness. It also provides you with tips on how to develop better eating habits and lifestyle choices as well as helpful articles to guide you on your journey to better health.

How to use the tool:
  • To take the test, simply register at and start the quiz. It only takes a few minutes and once all three sections have been completed, the WelNes IQ score will be revealed.
  • Compare your score with other participants according to gender and age to determine your wellness performance.
  • Redo the test regularly to monitor your progress.


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