Each week I will be putting forward ten healthy lifestyle tips, under various categories. I’m starting this week with Fitness. Read these tips and apply them for a healthy lifestyle!
FitnessAn effective exercise routine and an increase in physical activities is key to your overall health, so take a look at these recommendations and try to implement some of these methods to build your healthier life.
Tip 1: Get movingExercise should be included in your daily routine if you want to create a healthy lifestyle and live a quality life. Start slowly if you have not engaged in any physical or strenuous activity for a while. Simple activities such as walking, cycling and swimming can be great ways to get started. Any form of exercise that will increase blood to the heart and increase oxygen to the body and vital organs will help to keep you working at your optimum-and full of vitality and strength.
Tip 2: Have funIt’s not just important to get started with exercising, but also in order for you to carry on doing it, that you find something that you enjoy and have fun doing it. So find something that’s both fun and active at the same time. Dancing is for many a great choice, shooting baskets and kicking a ball around the garden, just like maybe you did when you were a kid. Wi Fit is another option, and is a big hit in my home.
Tip 3: Spend 30 to 60 minutes daily exercisingYou’ve got to get active. Most health reports recommend 30 – 60 minutes of physical activity a day to stay healthy. You only have one body so it’s time to look after it. If you’re just getting started aim for 30 minutes, but over time build it up to 60 minutes daily. If necessary break this time up into manageable 10 – 15 minute chunks While cardiovascular exercise is a great way of burning fat, adding some strength training to your workouts will help you to burn extra calories every day. You’ll even be burning calories while you’re sleeping or sitting watching television. Every additional pound of muscle you gain, your body will burn around 50 extra calories every day of the week. Strength training is not just for body builders or weight lifters. Research shows that a simple strength-training programme gives benefits such as increased strength of bones, muscles and connective tissue (the tendons and ligaments), decreasing the risk of injury; increased muscle mass and as general strength increases, the effort required to perform daily routines (carrying groceries, working in the garden) will be less taxing. You can guess I’m a big time advocate of this. (Maybe its partly because I own a gym, but mostly because I love it!Core strength refers to the importance of a central group of muscles in your body – specifically the muscles of your abs and back. Whilst all muscles matter – some matter more if you want to look younger and feel fit and healthy. As core muscle shrink and become less flexible, our backs weaken and our stomachs start to look flabby. Weak core muscles – especially if you are carrying excess weight or have poor posture – will show up in back pain very quickly. The good news is that core strength can be regained with the right fitness programmes. Core muscles support your spine and keep your body stable and balanced. Improving core strength is vital to give greater support to your spine and to keep your body strong and flexible. Check out the Plank, it’s an awesome exercise.
Tips 4: Use free weights:
Tips 5: Focus on core strength
Tip 6: Do active choresFit activity into your daily life by doing some strenuous chores. Do some vigorous sweeping, mopping, or vacuuming. These types of housekeeping chores can burn a significant number of calories. Find the high-energy items on your to-do list and tackle these when you need physical activity. Think about washing the car, digging the garden, mowing the lawn, or reorganizing a closet.
Tip 7: Don’t Just Sit Around at WorkIf doing a sedentary job, you need to make time, and find ways to get your body moving. Take your breaks outdoors and make the most of it by doing a brisk, short walk. You’ll also improve your concentration and mood. Practice stretching or light yoga moves while talking on the phone. Find ways of being active at work. Don’t get into the lift, take the stairs. Everything you do will add up.Team up with a friend. :Enlist the help of a friend who will work out with you to stay motivated and enjoy yourself. This will increase your motivation and confidence to push yourself to new limits. You’ll both encourage each other, and help when the going gets tough.We know Rome wasn’t built in a day. Maybe you’ve lacked exercise for a good few years. You may well be carrying a bit to much weight. When you first start exercising your body, it may be a bit tough. Your heart and lungs may struggle. Your breathing may be challenged. It’s paramount that you keep on doing it. Don’t quit, don’t give up on yourself. Get through that first month, everything then becomes easier. Focus on your long-term fitness goals and never give up. Make a lifetime commitment to exercise your body, regularly, often, forever. You can DO IT!
Tip 8: You don’t have to do it alone
Tip 9: Believe in yourself
Tip 10: Your legs are made for Walking, even RunningDoctors prescribe Running to patients by docors who are at high risk, or early stages, of osteoporosis, diabetes, hypertension, and stroke. Running regularly also has been proven to help fight the aging process. Approximately 60% of runners start running to manage their weight running burns more calories per minute than any other form of cardiovascular exercise. To start somewhere just start walking. Then build this up to Power walking, and eventually run.
Yours in fitness and health