Simple Tips To Easily Improve Your General Health

Are you feeling run down? Are the muffin tops or love handles getting bigger? Are your energy levels down? Is your blood pressure on the rise? Do you wake up feeling like you need a good night’s sleep? How you look and feel is a great indicator of your general health. If you are answering “Yes” to any or all of these questions, then maybe it is time for a bit of an overhaul. Read on for some simple tips to improve your stamina and reduce belly fat.

* Diet.

The word diet need not mean food deprivation, or counting calories, carbohydrates or fat grams. However, a sensible intake of food will have you feeling a lot better in no time. Consuming foods from all parts of the food group pyramid is a great way to ensure that your body is receiving what it needs in the correct percentages.

A great diet will contain lean protein (think fish, poultry, and lean beef) to ensure you stay fuller for longer. Cutting back on the unhealthy fats (think deep fried anything, butter, margarine, and lard) will lower blood cholesterol levels and reduce your waist size.

Eating complex carbohydrates (think whole grains, breads and pastas) will provide valuable vitamins and fiber. Fresh fruits and vegetables are also a great source of fiber and essential vitamins and minerals.

Cutting back on refined sugars that are found in cookies, sweeties, and pastries will not only help with weight control, but also prevent the surges and falls in blood sugar levels that come with consuming too many sugars in the one go.

An easy to follow and healthy eating lifestyle is the Mayo Clinic Diet.  Click here for further information.

* Water.

Being less than adequately hydrated makes you feel tired and lethargic. Grab a glass of water in the afternoon when the after lunch fatigue sets in instead of a coffee. Most of us need a minimum of 8 glasses of water or herbal tea daily. Intensive activity, heat and humidity will up your fluid requirements significantly. Alcohol, coffee, and tea are all diuretics and will actually decrease your fluid levels.

* Exercise.

On of the best ways to increase your energy levels and stamina is to participate in physical activity. 30 minutes daily of any form of activity is enough to reap the health benefits. If you are unable to maintain 30 minutes in the one go, start with blocks of 10 minutes and slowly increase.


Sleep deprivation is used as a form of torture. Your body needs adequate sleep to recharge and recover. People who are constantly sleep deprived have higher risks of obesity. While you are sleeping your body is repairing muscles and cells. Sleep is also essential for the correct production of your hormones. Try for 8 hours sleep and see how much more refreshed you feel in the morning.


Making a conscious decision to change your general health will have you looking and feeling better in no time. A sensible diet and exercise routine, plenty of water, along with quality sleep will go a long way to improving your overall health.

For Best Results Be Consistent With Your Exercise Programs

The only way you are going to see a result from your workout regime is if you are persistent and regular. If you want to shape up, lose weight, or reduce belly fat, then it is vital to be consistent with your exercise programs. If you only run 5 miles once a week, or get to the gym once every blue moon you are never going to see results.

Every day events such as work meetings, sick kids, illness, and inclement weather may all stop you once in a while from getting in your workout. However, there are plenty of little tactics you can employ to keep your workouts going on a more regular basis.

Strategies to help with consistency:

* Choose the same time of day. Find a part of the day that works for you and stick to it. Maybe it is first thing in the morning when the house is asleep, your lunch hour, after you have dropped the kids at school, before bed, or after work. The more convenient the time slot, the easier it will be for you to do your workout. Interestingly enough, many exercise studies have shown that those people who workout first thing in the morning tend to stick to their programs on a long term basis better than any other exercise group.

* Don’t expect results overnight. It can take from a few weeks to even longer to see the results of your hard work in the mirror. Don’t let this stop you.

* Enlist a friend or your family. Get your partner or kids in on the action when they are around. If you are jogging with your spouse or kids at specific times it becomes much harder to give it a miss. Workout buddies with the same goals as yourself are also great. Between the two of you, you should be able to keep the excuses at bay.

* Buy a gym membership. Financial commitments have been proven to work effectively for most people wanting to get fit or lose weight. Select a gym that is convenient and is open at times that will suit you. Health clubs on the way to or from work can make excellent locations.

* Set up a home gym. This can be an excellent option for those who are really pushed for time, or are housebound with children. Find time in your routine when you are least likely to be disturbed (maybe when everyone else is asleep?). The fact that you have spent the money on the equipment should be enough to get you started initially.

* Exercise even when you don’t want to. Yep, we all have days when we don’t want to get out of bed, or leave the office to hit the gym. However, unless you are genuinely ill or injured, you should make yourself go. A half-hearted workout is still better than none at all. This also prevents you from skipping too many workouts in a row. What’s more, you will feel much better when you have completed your activity than you did before you started. It is much more important to have consistency with your workout program than perfection.

* Have a back up plan. There will be times when you are snowed in, the kids are sick, or the boss is having a melt down, and your usual workout regime will have to be set aside. In these instances it can be good to have an alternative plan. A brisk walk (weather permitting), a ride on an exercise bike set up at home, or even resistance band training can all make for great substitutes.

How often should you workout?

Apart from heavy duty weight lifters who need to recover between sessions, just about everybody else can exercise from 3 times a week to every day. Those people who can only manage a few times a week should try to space them out.

* Weight lifters. Those people who are lifting heavy weights, need up to 48 hours between workouts to enable the muscle tears to heal.

* Walkers and runners. Walking and running are both activities that can be done daily. Those who run extremely long distances may need at least one day off weekly to give their bodies a chance to recover.

* Health clubs, gyms, and classes. Try for a minimum of 3-4 times weekly.


Exercise programs are most successful when they are consistent. Regular exercise at least several times a week is needed for noticeable results. Your body will get fitter and stronger faster when you employ a regular workout routine.

What Is The Best Time To Exercise For The Maximium Results

“What is the best time to exercise?” is a frequently asked question. There are advantages and disadvantages to morning, afternoon, and evening exercise regimes. However, all experts agree that ultimately the best time to exercise is when you can regularly and reliably fit it in. For those of you with the luxury of being able to select your own workout time read on to see what workout hour is best for getting rid of you belly fat.

The Morning Workout

* over and done with before the constraints and distractions of the day get in the way.
* gets the endorphins, or feel good hormones, running, ensuring that you are starting the day on a natural high.
* mornings are generally cooler and a less polluted time of day for those exercising outdoors.
* mental alertness and concentration during the rest of the day will all be sharper.
* boosts the metabolism for the longest interval.
* burns more fat as fat stores need to be burned to produce the glycogen, or energy, required for the workout.
* morning exercisers are the group most likely to continue with their routine in the long term.


* probably have to get out of bed earlier.
* possible increased risk of injury if insufficient warm up.

The Afternoon or After Work Workout

* some research has shown that the body’s endurance, strength and performance are all marginally improved in the late afternoon making workouts slightly more effective. This can also give the perception to many of a less difficult workout.
* a great way to burn off the stress of the day.
* possible chance of eating less afternoon snacks and a big evening meal.
* decreased chance of sustaining injuries as the body is nicely warmed up.

* very easy for work and social activities to interfere.
* may just feel too exhausted or overwhelmed to workout.
* peak time of day at most gyms is straight after work, increasing wait times for equipment, and possible time constraints on equipment usage.

The Late Evening Workout

* may help with sleep disorders.
* can workout while the rest of the house is sleeping.
* reduce the stress of the day.
* gyms less crowded.
* great way to relax your mind.
* may reduce the size of your dinner and after dinner snacks.
* less distractions.

* gym may be closed.
* you may just be too exhausted too bother.
* outdoor workouts are less safe at nighttime.
* you may not receive the full benefits of the raise in metabolism for the same length of time after the workout because once you go to sleep, your metabolism automatically slows down.


While research has shown that most people are best suited physiologically to exercising in the late afternoon or early evening daily distractions can make this time of day inconvenient and unreliable for many. Research shows that those who workout in the morning are more consistent in the long term. Basically, you should select a time of day that is going to work best for you. After all, exercise at any time is better than no exercise at all.

Being Accountable For Successful Weight Loss And Fitness

One of the most successful strategies for losing weight, gaining fitness, or just getting into shape, is to be accountable to someone else. Justifying what you have and haven’t eaten, and whether or not you have worked out can be just the impetus that many of us need. It can be easy to tell yourself skipping the workouts for a week was okay, or even having those hot chips, the beer, and the pizzas, were all just special one off occasions. However, when you have to explain your poor selections to a third party, it can be more difficult to sound convincing. Read on for simple tips on how to make yourself accountable when saying to yourself “I want six pack abs“.

* Journals.
Food and exercise diaries can be a simple and inexpensive way to keep tabs on yourself. Documenting your food intake and your daily exercise activities will allow you to see where your strengths and weaknesses lie. It can be very easy to forget about the second serving, or the bowl of ice cream, but once written down, it is there for you to see and review at the end of the day and the week.

Journals can also be a great place to document your weight loss weekly and your measurements. Had a slow week? Check to see what went wrong. Had a great week with the bathroom scales or tape measure? Look back for the secret of your success. Journals also allow you to mark in your goals and see if you are keeping on track.

Of course, journals will only work if you are going to be honest with yourself, but the real beauty of a journal is no one reads it except you.

* Buddies are another great way to stay accountable. Be sure to team up with someone with similar goals to yourself. It is a lot harder to skip a workout at the gym when you are letting down your buddy. When you are feeling tempted to do the wrong thing your buddy will be able to remind you of all the reasons why you shouldn’t.

* Online blogs and social media. Weight loss blogs, notice boards, and social networking websites can all be great places to list what you are eating and how much you are exercising. Knowing that others will be tracking your progress can be great incentive to select the salad for lunch over the deep fried take away. Many people find the anonymity of social media comforting as well. You can tell the world that you started off at 280 pounds and that you have lost 40 without any embarrassment at all.

* Personal trainers, weight loss centers, fitness clubs and gyms.
These are all compelling ways to keep yourself on the straight and narrow. Knowing that someone is going to look at your weight on the scales or come at you with a tape measure is great motivation for anyone. These options are all proven to work as no one wants to fail in front of others, particularly when they have paid out money.


Being accountable to others can be a great way to ensure successful weight loss and ongoing fitness. Journals, buddies, and online social websites can be excellent and inexpensive options for motivational support. Personal trainers and weight loss centers are other excellent avenues for those with the extra cash. It is a great idea to ensure that whoever or whatever you are accounting to will offer positive encouragement.

Tips For Preventing Injuries When Exercising

Regular exercise has many benefits as we all know. However, to enjoy your workouts without unnecessary blood, sweat and tears, it can be important to follow a few simple guidelines. The aim of the game is improved health not a trip to the emergency rooms. These handy hints for preventing injuries while exercising could save you a whole world of pain:

* Warm up. Warming up is one of the most vital components to any workout or physical activity. 5 minutes of gentle walking or slow cycling is ideal for loosening up the muscles and getting the heart and lungs ready for action. Warming up also helps to dramatically reduce the chances of straining muscles.

* Start slow. Yep, you want to be able to run 10 miles by the weekend. Well, that isn’t going to happen. Your muscles have memory, so start slow and you will be able to get back to where you were in college or high school reasonably quickly. Run 5 miles the first day and you probably won’t be going anywhere again for quite some time. (Assuming you don’t give yourself a heart attack.) Build up by 5 or 10 minutes daily until you reach your goals.

* Cool down. Cooling down is just as important as warming up. A 5 minute slow walk or ride at the end of your workout is great for allowing the lactic acid that has built up in your muscles to be released slowly. Adequate cooling down will help prevent those sore muscles tomorrow.

* Stretches. Stretching is great for improving your flexibility. Stretching can be done after your warm up or following the cool down while your muscles are still warm. Stretches should always be held and never bounced. Beware of overstretching.

* Listen to your Body. You know your body best. If you are feeling like you are coming down with the flu, give your body the day off. If you feel you are going to collapse halfway through your workout, stop. Any severe pain or extreme breathlessness or chest pain requires an immediate visit to the doctor. There is a great difference between pushing yourself and killing yourself in the effort.

* Aches and Pains. It is normal to feel a bit sore and tight when you first start to exercise. However, severe pain should not be ignored. If you are still sore after 2-3 days you will need to see your doctor or physio. If you should experience severe pain while working out you should stop immediately and see your doctor asap.

* Equipment. A relatively simple way to avoid injuries is to ensure you are working out with the right gear. The best running shoes will not only support your feet and ankles but provide insulation from jarring while walking or running on firm surfaces. Helmets should be worn when riding bikes outdoors.

* Keep your eyes open. When walking, biking, and especially jogging and running, it is important to keep your eyes on the track, path, or road. Unexpected obstacles and holes have been the ruin of many athletes. Keep an eye out for overhanging branches as well. If you are exercising outdoors at night time it is safer to stick to well lit public areas, and better yet to exercise with a friend.

* Mix it up. Many workout injuries are caused from overusing the same muscle groups. Mixing it up, or cross-training, can be a great way to avoid this. Choose several activities that you enjoy and mix them around. For example, you may swim, walk and ride a bike, so alternate all three each week. This is also a great way to alleviate exercise boredom.

* Rest. All this working out necessitates a rest every once in a while. Your muscles can only repair themselves when resting. If you do not allow your body to recover that small niggle will eventually become a full blown injury that will sideline you for weeks or sometimes months. A day of rest each week will also help prevent burnout and fatigue.

* Doctor’s clearance. The best way to prevent injuries is to ensure that you are actually okay to exercise in the first place. Anyone with pre-existing conditions, hasn’t exercised in a while, or is carrying a few extra pounds, should get a check up before lacing up those running shoes.


Working out should be fun and all about improving your fitness levels. Exercise injuries can not only be painful but put a real dent in your fitness campaign. Take it steady, warm up, cool down, and wear the appropriate gear to give yourself the best chance of minimizing injuries.

How To Change Your General Health From Ordinary To Fabulous

Do you honestly feel in fantastic health, or would you describe your general health as ordinary? Do you look and feel trim, taut and terrific? Or do you wake up in the morning not liking what you see and how you feel? While many of us blame stress, fast paced living, and getting older for not feeling so flash, there are many simple ways you can put some zing back into your step.

Eat Right.

To maintain, or regain good health, it is important to eat a well balanced and nutritious diet. Pizzas, alternated with Chinese takeout, and a Starbucks run in the morning, do not count. Overly refined fatty and salty foods are clogging your arteries, increasing your blood pressure, and playing havoc with your weight.

Aim to consume some fresh and colorful fruits and vegetables on a daily basis. Select low fat, high quality proteins such as fish, poultry, tofu, eggs, etc. Cut any visible fat off meats that you eat. Ensure the carbohydrates that you are consuming in breads, pastas, and grains, are whole and not overly processed to ensure the maximum nutritional content.

Avoid sugary foods and drinks as that instant sugar high is quickly replaced by the dreaded sugar slump. The refined sugars in the cakes, cookies, and sweets, are just increasing your chances of gaining pounds and type 2 diabetes.


Incorporating some aerobic exercise into your daily activity will have you losing inches and feeling better. Even a 30 minute brisk walk around the block each day will provide good cardiovascular fitness, lower your blood pressure, and decrease your chances of diabetes type 2. The extra exercise will increase the oxygen traveling around your body, and you will instantly have more energy.


Your body needs good quality sleep on a regular basis to recover and heal. Recent studies have shown that those people who make a habit of sleeping less than 5 hours a night have a much higher incidence of weight gain and mood disorders. So an easy way to reduce belly fat is to make sure you are getting enough sleep.


Water contains no calories, carbs, or fat grams. Drinking water speeds up the process of eliminating nasties out of your body. Being in a perpetual state of dehydration is bad for your kidneys and shows in your skin. One of the first signs of needing to top up the water tank is feeling tired and lethargic. So when the afternoon fatigue kicks in, reach for a glass of water before you reach for yet another coffee. Caffeine, tea, and alcohol are all diuretics, which means that they are actually drying you out. Most experts recommend drinking at least 4 good sized glasses of water daily. For those who exercise, the fluid requirements are much higher.


Eat better, sleep better, workout, and drink plenty of water. 4 simple and inexpensive steps to improve your general health. You too can reinvent yourself from grumpy and ordinary to cheerful and feeling fantastic.

Why Measure Your Heart Rate – The Benefits Of Being In The Zone

Why measure your heart rate? Tracking your heart rate while working out is a great and reliable way to ensure that you are getting the maximum benefits out of your activity. The other bonus to heart rate training is that you quickly see the health rewards from your workouts.

Aerobic exercise is supposed to be giving your heart and lungs (cardio vascular system) a good workout. Once you get fitter a couple of things will happen. Firstly, your resting heart rate will start to drop. This means that your heart is becoming more efficient with pumping the blood around your body. The fitter you are, the lower your resting pulse. Secondly, once you become fitter you will have to work at a harder intensity to keep your heart rate up. This explains why many people who never increase the intensity of their workouts tend to hit plateaus with their fitness and weight loss.

Figuring out your heart rate.

The easiest, and cheapest way, to determine the heart rate zone that you should be working in will give you a pretty good idea of what you should be aiming for. Simply subtract your age in years from the number 220. So if you are 40 your maximum heart rate at 100% would be 180. You then multiply this number by 0.75 and then again by 0.85 to calculate your heart rate training zone. So for the 40 year old, the target heart rate zone would be 135- 153 beats per minute.

Resting heart rate.

This is your pulse rate when you wake up first thing in the morning before you start moving around. Before you embark on your fitness program it can be a great idea to keep a record of your resting pulse initially and then you can watch it steadily drop as your heart and lungs become fitter.

Heart rate monitors.

These can be an easy way to ensure that you are in the correct training zone without having to stop and take your pulse all the time. Some of the better quality ones will beep at you if you go outside your ideal zone, and many will record the amount of time you were training in your correct zone. These can take all the guess work out.

Ideal heart rate zones.

For a great aerobic workout the recommended target heart rate zone is 75-85% of your maximum heart rate, as calculated from above. Generally most people need to train in this zone for at least 30 minutes to gain the benefits. If you can’t manage that initially, start slow and build up. At 75-85% you will be achieving maximum daily heart health from your workout.

Once you go over the 85% you will lose the benefits of the aerobic workout, and you will move into anaerobic. Working under 75% means you should be pushing yourself a bit harder.

As we already said, once you start getting fitter, you will notice that you have to work harder to keep your heart rate in the training zone. So eventually you will be walking, running, swimming, or cycling faster to work your heart out at the same rate.


Measuring your heart rate while working out is a simple and effective way to ensure that you are exercising most efficiently. Your heart rate is a very accurate guide to determining your overall health and fitness. Sticking in your heart rate training zone will ensure that you are neither training too hard or not hard enough, both of which are counter productive.

Advantages of Hoodia Gordonii

In this world where thousands of weight-loss containing substances that are known to be effective have scattered almost in every part of the world, there is now a question on what is the best and most convenient product to use. Others have already tried slimming pills, while others have tried diet programs.

Doctors have been recommending many diet programs such as South Beach, Medifast, and others, which list down the foods to eat or not to eat. These programs prohibit one from eating certain foods that contain bad cholesterol. These programs work for others, while others dislike the fact that they must not eat some types of foods. That is why many people tend to buy products which contain substances that prevent one from eating too much, even without one’s consciousness.

One example of these substances is the molecule now known as P57, which can be found in products containing Hoodia Gordonii. Hoodia Gordonii products come in tablets, capsules, syrups, in diet fruit bars, among others. What is the edge of these products over other products and programs promoting weight loss?

First, this is more effective in such a way that the dieters do not have to force themselves to follow strict diet programs. They do not have to take note of what they have to eat. With Hoodia Gordonii, it automatically moves inside as not to let one’s brain think that one is feeling hungry. In that way, it automatically sets “eating” aside, so as to give way to only a minimal intake of foods.

Second, other products that claim that they are scientifically proven to burn fats are inconvenient for many. It is because some of these products have side effects such as vomiting, frequent need to go to the comfort room, and headaches. However, Hoodia Gordonnii products have claimed not to have any side effects. Thought it is an appetite suppressant, it does not prevent one from eating when one is really feeling a loss of appetite. When one really needs food to take for nutrients and energy, it does not prevent one from eating. What this substance prevents is the excessive amount of eating.

The third advantage of these products containing Hoodia Gordonii is that it comes in different forms. As mentioned above, others come in capsules, teas, fruit bars and other forms which are tempting to those who want to lose weight but do not want to suffer distasteful eating.

With these advantages, people are sure to flock into the stores to look for Hodonii-contained products.

Recent Survey Shows Americans Smarter About Nutrition

Are Americans smarter about nutrition? The answer is “Yes”. It would appear that in spite of obesity rates still rising more and more Americans are becoming better educated about their diets and nutrition. The American Dietetic Association (ADA) has just released its annual report on the eating and exercise habits of Americans. This study has been performed yearly since 1991. Read on to see where you fall in the survey.

ADA Survey Findings.

* The 2008 findings revealed that those people who did not want to know about diet or exercise at all, known as the “Don’t bother me” group, had fallen significantly from 1 in 3, or 32%, in 2002 to 1 in 5, or 19%, in 2008.
* 43% of Americans surveyed revealed that they are “Already doing it”, meaning that they consider themselves to be following a nutritious diet and exercising on a regular basis. This figure has jumped from 38% in 2002.
* 38% of Americans “Know they should” but haven’t quite gotten into better patterns yet. This has also raised from 30% in 2002.
* Overall, 67% of those surveyed considered nutrition and diet to be very important in maintaining a healthy lifestyle.
* 61% considered exercise to be extremely important as well.
* More women then men thought that both exercise and diet were important to remain healthy.
* Americans of all ages thought that some form of physical activity was important for maintaining health.
* Interestingly enough, younger Americans considered nutrition to be far less important then the older age groups.
* Americans with a higher education of college or more considered nutrition to be more valuable than those who finished at high school.
* The surveyed Americans also revealed that many of them have altered their diets over the last 5 years. An impressive 50% were now eating more vegies, 48% more fruits, and 56% were eating more whole grains. Meat consumption was on a decrease with 41% eating less beef and 33% consuming less pork.
* The number of Americans seeking information on correct nutrition has more than doubled in the past 8 years jumping from 19% in 2000 to 40% of the population in 2008.

What is Smart Nutrition?

* Consume less refined sugars such as pastries, white breads and pastas, cookies, sweets, candies, sodas, and starchy vegetables such as potatoes. Deep fried and salty foods should also be kept to a minimum. Consult your doctor about individual appropriate alcohol consumption.
* Smart nutrition also involves understanding the need for regular workouts. Regular exercise ensures less heath problems such as heart disease and diabetes type 2, and aids in weight control.

The average adult should aim for:

* Fiber. Fiber can be found in whole grains and fruits and vegetables. Males should aim for 30 grams daily and women for 20 grams daily.
* Vegetables especially leafy greens, and the more colorful varieties will provide a rich and varied source of vitamins and minerals. Aim for 3-5 servings daily.
* Fruits provide many essential nutrients along with fiber. Fresh is best. Aim for 2-4 servings daily.
* Dairy products such as milk and yogurt are best consumed as calcium enriched and low fat for adults. Aim for 2-3 servings daily. One serve is 1 glass of milk.
* Protein such as fish, eggs, cheeses, meat, chicken and beef. Try to select low fat options such as fish, and cut off any visible fat. Aim for 4-6 ounces of protein daily. One egg, 1/2 cup tofu, or 1/4 cup cottage cheese are all equivalent to 1 ounce of protein.


Americans are becoming smarter about their nutrition. Many Americans know what they should be consuming, and many more are keen to further their education about healthy nutrition choices. Are you eating smart?

Why Exercise Is So Important For Your Mind, Mood And Body

Most of us know by now that we should be exercising on a regular basis. But do you really know why exercise is so important? Not only does working out help you shed a few pounds, there are many other compelling reasons to start including some regular activity in your routine. Read on to get motivated for exercise.

Benefits of exercise:

* reduces depression and instantly lifts mood due to the production of endorphins, the feel good hormones. No matter how down you are feeling before you exercise you will definitely feel a lot more upbeat by the end of your session.
* sleep better. The actual physical activity will ensure that your body and mind are ready for a great night’s sleep.
* decrease stress levels. Worries tend to diminish in size while you are concentrating on working out. Combined with the production of endorphins, the stress and anxiety will decrease.
* improves focus and mental clarity. Research has shown that those who participate in regular exercise have less chance of suffering from Alzheimer’s and senility.
* better energy levels. It may sound unlikely, but the more you exercise the more energy you will have. Feeling lethargic? Go for a brisk walk
* improved strength and stamina. Those bothersome chores will feel much easier, and you will be able to do more for longer.
* increases muscle tone, leaving you looking more defined. The extra muscle mass will also help to increase your resting metabolism.
* improved self esteem and self confidence. Once you start toning up you will look better and feel better. The extra energy, stamina, and endorphins will spill over into other areas of your life. You will feel more in control of yourself and your life.
* improved cardiovascular fitness, helping reduce the risk of stroke and heart attack. Aerobic activity will improve both the health and efficiency of your heart and lungs.
* improved balance and coordination.
* improved circulation results in a glowing complexion, and improved transportation of oxygen around the body.
* decreased risk of diabetes type 2.
* increased bone strength helps to alleviate the painful condition known as osteoporosis (loss of calcium in bones).
* the immune system is strengthened with regular exercise.

How often?

30 minutes every day is ideal. If 30 minutes is too big a call, try and break it up into smaller intervals. Go for a walk at lunchtime, or use the stairs at the office instead of the lift. Use your car less and make an effort to ride a bike or walk. It all adds up.

Types of beneficial exercise:

* brisk walking, jogging, running.
* swimming and aqua-aerobics.
* tennis.
* skating and rollerblading.
* skiing.
* yard work.
* walking the dog.
* dancing.
* resistance work.
* fitness classes.
* sports such as soccer, hockey, netball, baseball,and basketball.
* cycling.
* skipping rope.
* running around and playing with the kids.

Try to find activities that you are good at or enjoy. If you have fun while you are working out, you will want to keep going and your sense of well being will be heightened. If you don’t enjoy your workout swap to something else.


Once you have incorporated a regular workout into you daily routine you will quickly notice the difference when you skip a session. Less energy, and feeling more stressed and anxious are some of the most obvious symptoms that quickly revisit. Once you have started exercising regularly you will wonder how you ever managed without it. Your body and health will reward you as well.