This week's Torah portion includes two verses - 4:9 and 4:15 - that serve as the source for the Rambam's teachings on health and wellness in Hilchos Deot. Though the verses do not explicitly address health, Chazal derived from them the obligation to care for one's physical well-being through exercise and proper nutrition, viewing this as a religious commandment with the power to fulfill it.
The author offers practical guidance on healthy eating, emphasizing moderation over drastic measures. Fad diets have a 95 percent failure rate. Rather than eliminating food groups, the focus should be on reducing portion sizes, decreasing junk food intake, and choosing water and healthier snacks like nuts and fresh fruit. Sugar-sweetened beverages should be avoided. The brain registers fullness only 15 to 20 minutes after eating, so using smaller plates can help manage intake. Weight loss should proceed in small increments of 3 to 5 pounds at a time rather than targeting a large number at once.
For exercise, the recommendation is 30 to 40 minutes of vigorous activity - anything that elevates the heart rate. Options include brisk walking, cycling, or using a treadmill or stationary bike. Starting slowly and building gradually is key; for example, beginning with 15 to 20 minutes on a treadmill and adding time over weeks. Intensity should increase gradually as fitness improves.
The author concludes with a letter stating: "They should explain to him that a person is found in this world by the will of Hashem and on His mission: to do good in the world. Therefore, Hashem commanded, 'And you shall guard your lives very carefully' (and it is obvious that He gave the powers in their fullness - to fulfill the mission and the guarding)."