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Health And Fitness Tips

Health and Fitness Make the Difference Between Living Well and Living.Quality of life is what we all want. Good health helps us achievea high quality of life. Fitness makes us want to liveit every day.

Last Updated - 19th September 2005

Move More

Make it a daily challenge to find ways to move your body. Climb stairsif given a choice between that and escalators or elevators. Walk yourdog; chase your kids; toss balls with friends, mow the lawn. Anythingthat moves your limbs is not only a fitness tool, it's a stress buster.Think 'move' in small increments of time. It doesn't have to be an hourin the gym or a 45-minute aerobic dance class or tai chi or kickboxing.But that's great when you're up to it. Meanwhile, move more.

Cut Fat

Avoid the obvious such as fried foods, burgers and other fatty meats(i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products suchas cheese, cottage cheese, milk and cream should be eaten in low fatversions. Nuts and sandwich meats, mayonnaise, margarine, butter andsauces should be eaten in limited amounts. Most are available in lowerfat versions such as substitute butter, fat free cheeses and mayonnaise.

Quit Smoking

The jury is definitely in on this verdict. Ever since 1960 when theSurgeon General announced that smoking was harmful to your health, Americanshave been reducing their use of tobacco products that kill. Just recently,we've seen a surge in smoking in adolescents and teens. Could it bethe Hollywood influence? It seems the stars in every movie of late smokecigarettes. Beware. Warn your children of the false romance or 'toughguy' stance of Hollywood smokers.

Reduce Stress

Easier said than done, stress busters come in many forms. Some techniquesrecommended by experts are to think positive thoughts. Spend 30 minutesa day doing something you like. (i.e.,Soak in a hot tub; walk on thebeach or in a park; read a good book; visit a friend; play with yourdog; listen to soothing music; watch a funny movie. Get a massage, afacial or a haircut. Meditate. Count to ten before losing your temperor getting aggravated. Avoid difficult people when possible.

Protect Yourself from Pollution

If you can't live in a smog-free environment, at least avoid smoke-filledrooms, high traffic areas, breathing in highway fumes and exercisingnear busy thoroughfares. Exercise outside when the smog rating is low.Exercise indoors in air conditioning when air quality is good. Plantlots of shrubbery in your yard. It's a good pollution and dirt fromthe street deterrent. Thought for the day: 'Smoke gets in your eyes'…andyour mouth, and your nose and your lungs as do pollutants….humthe tune daily.

Floss Your Teeth

Recent studies make a direct connection between longevity and teethflossing. Nobody knows exactly why. Perhaps it's because people whofloss tend to be more health conscious than people who don't?

Avoid Excessive Drinking

While recent studies show a glass of wine or one drink a day (two formen) can help protect against heart disease, more than that can causeother health problems such as liver and kidney disease and cancer. Thoughtfor the day: A jug of wine should last a long time.

Keep a Positive Mental Outlook

There's a definitive connection between living well and healthfullyand having a cheerful outlook on life. Thought for the day: You can'tbe unhappy when you're smiling or singing.

Water Works for Weight Loss

Nothing quells the appetite like water, lots and lots of water. Startout with two quart bottles in the morning and carry one with you towork or wherever you go. If you like, divide the 64 ounces of waterinto eight (8-ounce) bottles or four pint (16-ounce) bottles to carryaround with you all day. Freeze half of them the night before and theywill last all day, even in a hot car. Keep some unfrozen so they willbe ready to drink immediately.

Yes. You will have to make more frequent bathroom trips, but it isworth it. Drink your 64 ounces of water before dinner, if possible,so you're not up half the night going to the bathroom.

Water not only fills you up and lessens your appetite, it preventsthose "hungry horrors" we all encounter when our blood sugardrops and we reach for cookies, candy, ice cream, fries or other high-calorietreats. Water also flushes out the system, rids the body of bloat andtoxins and rosies up the complexion.

For a Total Workout, Include Body, Mind andSpirit

The best workout, according to top trainers and fitness experts, isone that includes the mind and spirit as well as the body. Considersome alternatives to your regular weight and cardio training. For achange of pace, try yoga, Pilates or tai chi, all of which engage yourmind, body and spirit. Include these alternative mind/body disciplineson a regular basis. Add them to your workout regime and feel the difference.

Take Your Vitamin E Supplement Even if YouThink You Don't Need it.

Recent research concludes that antioxidants such as vitamin E may indeedbe protection against free radicals that contribute to diseases suchas cancer and even arthritis. Exact RDA's are still in contention butit's safe to take 400 International Units daily.

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Weight Training Tips

• To build strong, muscular calves, try the 'step up' exercise. Standon a step or stairway on the balls of your feet, leaving the restof your foot off. Use a wall to balance yourself so you don't fall.Rise onto your toes slowly as high as you can and hold for the countof three. Lower your heels below the step. Using your calf muscles,push up onto your toes again and lower. Repeat 10 to 12 times. Addanother set as you get stronger.
• Proper breathing technique is extremely important during training.Breathing supplies oxygen to the muscle cells, which is essentialfor muscle contraction, and helps deliver energy and build the muscle.Make sure to exhale when you lift the weight and inhale when you lowerit
• Set realistic training goals and track your workouts in a journal.If you bench-pressed 120 pounds on February 12 and 150 pounds on March27, that's significant progress and you should be proud of yourself.When you can see where you have come from, you can really appreciatewhere you are now.
• Alcohol can add hundreds of calories to your daily intake, whichcan make the difference between weight loss, maintaining your currentweight, or gaining weight. A single glass of beer or wine can containat least 100 calories. Having a few drinks 3-4 nights a week couldbe adding 1,000 unforeseen calories to your diet. Alcohol also actsas an appetite stimulant, and can lead you to eat or crave foods thatare not within with your weight-loss plan. If you are dieting or aresimply having trouble getting rid of that last little bit of fat,keep your alcohol intake to a minimum.
• If you are looking for a slimmer waistline, avoid training yourabs with heavy loads. You should shoot for a weight that you can achieveat least 15 repetitions per set. Between sets, keep your rests to60 seconds or less. You can also use your own bodyweight as resistance.Make sure to concentrate on contracting your abs on each repetition.
• While bicep curls with free weights seem relatively easy to do,it's important to keep a straight back and unlocked knees (soft butnot locked or bent.) These are two of the most common mistakes madewhile performing free-weight bicep curls.
• Consistency is the most important component in building strength.Training two or three times a week every week is far better than trainingwith heavier weights whenever you get around to it.
• To pick a qualified personal trainer for weight training, be surehe or she is certified by any of the top three fitness organizations:the National Strength and Conditioning Association, the American Councilon Exercise or the American College of Sports Medicine.
  

Stress Management Tips

• Pick one thing you have been putting off such as scheduling an appointment,running an errand, or returning a phone call, and do it immediately.Taking care of one nagging responsibility can be revitalizing andcan improve your overall attitude.
• Spend 20 minutes a day doing something that is relaxing and notwork related. Try taking a walk, stretching, reading a book, or doingyoga. These activities can help you keep your energy level up andfeel better longer than eating a candy bar, drinking a soda, or eatinga bag of chips.
• For every one hour of work, take a five minute break and stretch,walk, or meditate. With just a few minutes of relaxation (or doingsomething other than work), you'll increase your physical activityas well as productivity and feel better through out the day.
• Make today your focal point. You can't change yesterday, and youneed not worry about tomorrow's challenges. Also, don't be concernedabout what may never happen again.
• Manage your time more effectively. Make an achievable "to do"list, and set priorities. Break tasks into smaller-sized chunks. Delegateas much as you possibly can. Remember that tomorrow is another day-andcome to terms with the fact that you may not get everything done today.

Daily Exercise Suggestions

• Walk 10 Minutes a Day and Increase Your Fitness Level Old thinkingwas to work out in a sweat-filled gym for hours a day. No pain, nogain. New studies show that even short bouts of activity can increaseyour fitness level, especially if you're new at working out.
• Whenever you have an errand, park your car as far away as you canhandle and walk to the store. At the mall, park at the farthest endand walk the length of the mall. Use every opportunity to walk. Atthe end of the day, it all adds up to better fitness.
• Before you even get out of bed in the morning, do 10 stomach cruncheswhile lying flat on your mattress. Increase daily by one until youget up to 100. Think you'll never get there? Try it. You may eventuallyhave to set your clock to wake up 15 minutes earlier, a small priceto pay for a flatter stomach.

Daily Health Task Lists

• Activity should be a daily occurrence. Walk, run or jump for a minimumtotal of 20 minutes a day.
• Protect your skin. Sun block should be applied on face, neck, armsand hands even in the dead of winter. It protects against climatictoxins too. Moisturize skin daily.
• Eat fruits, vegetables, grains, low-fat dairy products and smallamounts of protein. Avoid sweets and other processed foods.
• Meditate or spend a minimum of five minutes daily in quiet time.
• Find your spiritual self. Discover what inspires you, raises yourlevel of consciousness, motivates you, and satisfies your soul.
• Exercise your brain. Read, study, solve problems, and learn newskills. As does the body, the brain atrophies with lack of use.
• Hug somebody.
  

Tracking Your Fitness Levels

• In this high-tech world we live in, we sometimes forget the simpleways to do things. If you’ve already started a workout programand can’t seem to see results, check the way your pants fit.Are they slightly loose around the waist, not as tight as they were?Sometimes clothes can show you results that the scale cannot. Weightvariations are subtle. Strength-training exercises can sometimes producea temporary weight gain in the beginning due to muscles retainingmore fluid. After a week or so, it quickly readjusts and the excessfluid disappears.
• To get the most out of your workouts, you need to reach 80% of yourheart rate training zone. There are three ways to measure your heartrate. Stop your exercise, hold your index finger to the pulse in yourneck and count the beats per minute. The second way is to measureyour pulse rate. The third is to use a high tech device called a HeartRate Monitor. It consists of a chest strap and a wristwatch typeband that automatically measures your beats. You can pre-set it tobeep when you reach your desired training zone. If you don’twant to bother with mathematical equations to figure your proper heartrate training zone, buy a Heart Rate Monitor. It may set you backupwards of $100 but it will guarantee to measure your heart rate.Most Sports Specialty stores have them. Bicycle shops usually carrythem and they can be ordered through fitness catalogues and magazines.
• Incorporate circuit training into your fitness routine for a surefireway to reach the next level of endurance, strength and weight loss.Instead of spending 30-60 minutes doing aerobics and another 30-60minutes doing strength training, combine the two for a more robustworkout. Take the boredom out of your routine by spending five minuteson aerobics (standard machines such as treadmill, stair stepper, stairclimber, bicycle, elliptical trainer, cross trainer) then alternatewith five minutes of strength training (free weights, weight machines,rubber bands.)

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