The Body Fitness Web

by Freddic


“The greatest wealth is health,” said Virgil. And I think he was dead right because you need to be healthy, to both earn and enjoy what you earn. All of us are prone to health risks for a myriad reasons, but we can minimize our risks by leading a healthy life. The following 10 tips are meant to enable just that happen.

1. Be on a healthy diet

Eating is a way to nourish your body. If you feed it with junk it would not only result in lowered performance, but might harm it in the long run. So, it makes all the more sense to choose your diet wisely. A balanced diet is a must as is the quantity of what you eat. Some healthy eating options include eating about 5 servings of fruits and vegetables each day while minimizing the consumption of saturated fats has a beneficial effect. They not only enhance your health but may also decrease the risk of cancer and several other diseases. So that you don’t have to depend on pharmaceutical drugs to keep control you ailments.

2. Staying active is the way to be

All animals seem to be active in some way or the other, ants, monkeys, flies, butterflies all of them seem to be on the move, except for a portion of humans. Our bodies are perhaps accustomed to activity, I presume that the early men & women, or our ancestors much like the animals were busy gathering food… No more yada, yada… but doctors suggest that adults need about 30 minutes of moderate physical activity preferably on all days of the week. You need to begin slowly, and try to make it enjoyable at the same time, so that you persist to reap the real benefits of physical exercise. Some good activities to get moving are cycling, jogging, gardening, walking, dancing, gardening and swimming.

3. Be wary of obesity and being overweight

Being heavier than what’s healthy for you increases the magnitude of risk of several debilitating diseases like diabetes, high blood pressure, heart disease, and stroke. If you already have a healthy weight, maintain it, but if you’re overweight or obese begin right now to set your weight right. Each excess pound that you lose will allow you to stay healthy throughout your life.

4. Vaccinations are important

Vaccination isn’t child’s play only. There are many professions and lifestyles that might put you at an increased risk of infections. In consultation with a physician, determine which vaccines you need and get them.

5. Control Stress

Stress, be it physical or mental can wreck havoc with our health. A balanced lifestyle need to accommodate your professional, personal and social lives. You neglect the need to balance your life at your own risk, it isn’t often easy to strike a work-life balance but you need to find a way.

6. Get yourself health screened regularly

Because the need for routine health exams and assessments is different based on your health history, age, lifestyle, etc, you need to consult a physician to decide upon what all screenings you need and how frequently. The reason is simple, for diseases to be diagnosed early results in better outcomes, they can be treated and cure early. Common exams include those for high cholesterol, high blood pressure, sexually transmitted diseases, cancers and diabetes. For instance, cancer drugs can effectively treat cancer if it’s detected early on.

7. No Smoking Please!

If you don’t smoke you’re privileged because so many people I know who do, find it quite tough to give it up. But tough doesn’t mean that it can’t be done. I think you need the motivation to get there, as one of my friends, Martin, quit smoking when his girlfriend encouraged him to do so. I don’t mean that you need a girlfriend to tell you to quit, but you do need to be in love with staying healthy. It’s difficult, but you can try and you must, seek professional help if need be. Needless to mention, but from head to toe, there isn’t a body part that smoking doesn’t harm.

8. Is you health at risk?

You need to find an answer to this one based on your work & home environments, heredity, lifestyle, etc. Once you’re forewarned of the health risks you harbor, you can minimize that risk by taking the right action. Your health care provider can help you with this exercise.

9. Protection is the key

If you wear seat belts, but don’t practice safe sex, you’re using different yardsticks. Protection isn’t limited to sex and driving but everything from applying sunscreen to brushing your teeth and having fire smoke detectors installed. Whatever you do, wherever you live a proactive approach to protection can save you from a lot of diseases, injuries, hardships, etc.

10. Treat yourself well

This simply means that you pay attention to your health, if you’re all about caring for the family

for instance and neglecting yourself. Then this isn’t treating yourself well. Rest and relax, enjoy and have fun, forgive yourself and let go can go a long way to ensure that you’re happier and healthier.

Be healthy and smile would automatically come to you.

by herbalremedies

The most effective exercise regimen includes both strength training and cardiovascular (aerobic) training in a consistent, regular program.

Always warm up before exercising. People who do not warm up before exercising are the ones who usually end up sustaining injuries. Protect your neck, back, spine, and joints. Get the blood and juices flowing and wake up your muscles gradually through a series of stretches and preliminary sets using reduced resistance.

Why are you exercising? Are you trying to get in shape for an upcoming event? Do you want to lose weight, sleep better, increase your energy, gain strength, add muscle tone and flexibility, or just feel a heightened sense of well being?

Set goals. Set both a short term goal, to achieve in three to six weeks, and a long term goal, to achieve over the course of a year. Make sure your goals are achievable enough that they are not discouraging, but high enough that you have an incentive to tie your workout shoes each day.

Keep an exercise journal or log. Write down how your exercise is making you feel each day. How is your exercise benefiting your mood, energy levels, quality of sleep, weight, and so on? Do some exercises have more significant effects than others? Chart your progress in regard to your specific goals.

Make sure you are using proper technique. You want to avoid injury, above all, so check with a doctor or trainer if you experience any pain, or if you are not sure whether you are doing a particular exercise correctly.

Take photos of yourself each month in your workout gear so you have a visual record of your results.

Make sure you have the right gear, which can make all the difference in the comfort level of your workout. A good pair of shoes is essential.

If you are walking or running, get a good pedometer to help you track your progress.

Join a group that combines fitness goals with charity fundraising. The Leukemia & Lymphoma Society’s Team In Training, for example, provides training to walk or run a whole or half marathon, or to participate in a triathlon or 100 mile bike ride, all while raising money for a good cause.

Make sure you are working out hard enough to release endorphins. Of course, you will want to talk to a doctor before starting any workout regimen, and you want to make sure that you are exercising at the optimum level for you, your body type, and your fitness level.

Be gentle with yourself. If you miss a workout or two or three, get right back to your regular schedule. You will feel better instantly.

Try to think of exercise as something you do for yourself: a gift you give yourself, a way to stay balanced and focused, and time when you can be alone with your thoughts.