Exercising is the single best thing you can do for your health and general well being. It makes you feel better and look better. Recent articles in the New England Journal of Medicine and Journal of the American Medical Association both noted the following benefits:
- Heart Health – People who are “usually inactive” run twice the risk of developing heart disease as compared to active counterparts. Failure to exercise increases the risk of obesity, high blood pressure, and hypercholesterolemia.
- Osteoporosis – Aerobics, weight training and other weight bearing exercise is vital to achieving optimal bone strength and avoiding osteoporosis.
- Weight Management – Regular aerobic exercise controls body fat as it burns the calories. Strength training builds the lean muscle tissue that burns calories ten times faster than fat tissue. This is true even is you’re sitting on the sofa.
- Mental And Emotional Health – A mountain of researches links good physical health and to good mental health. The endorphin production stimulated by exercise makes physically fit people feel better, and have a higher self-esteem.
- Exercise improves longevity by 22%, even for individuals who are only moderately active and improves insulin sensitivity for everyone.
If you encounter stress regularly in your life and you feel frustrated or mentally drained, you need to plan for reducing your stress. Below mentioned steps can be helpful to achieve this.
- Make sure to get daily seven to eight hours of sleep at least.
- Create support systems for emotional issues as well as try fostering meaningful personal and social relationships.
- Avoid a negative mindset and try to have an overall positive outlook on life.
- Approach your problems intelligently and systematically to find effective and reasonable solutions. Graciously accept the things that you cannot control or change.
- Try to be relaxed at all times, you can do this by reading a good book, visiting friend, taking a nap, going for a walk or by doing whatever you like doing and can help you relax.
A healthy heart is fundamental to overall fitness. No one can completely eliminate the effect of aging, heredity, or gender but most cardiovascular issues are amenable to lifestyle decisions anyone can make. If you have any of the following risk factors take prompt action: A history of diabetes, total cholesterol over 240 (or HDL less than 35 or LDL over 160), are completely sedentary, smoke more than 10 cigarettes/day, triglycerides over 400, blood pressure that is consistently over 140 systolic, or 90 diastolic, or are more than 30% overweight.
Maintaining a healthy weight is difficult for most people to achieve with dieting alone. In additional to healthy eating, weight management requires regular exercise. Start slowly, possibly one 10 minutes of walking a day, but keep at it and you’ll start going further. If you need to lose weight immediately, be realistic, and set an objective of losing just “one pound per week”. Over time, this will get the job done and the weight is more likely to stay off than if you go on a crash diet. Just keep in mind that 90% of successful dieters exercise.
Another simple approach to weight loss is don’t eat anything white – no white bread, no potatoes, no white rice, nothing white – works for most people.
A recent survey that studied 110,000 people for ten years concluded that the sedentary are at four times the risk of getting cancer compared to the physically fit. Most types of cancer can be prevented relatively. Here’s what to do:
- Reduce exposure to known carcinogens (such as sun or tobacco)
- Moderate intake of alcohol
- Maintain a healthy weight and good nutritional habits
- Exercise regularly