Tag: good nutrition

Getting Fit and Healthy

Getting fit and healthy is not a difficult concept to follow. We have often heard –“eat well and be healthy”. This is very important advice but there are also a few other guidelines we should follow. Good nutrition is essential to maintaining a healthy immune system and this helps prevent illness and disease. It is not difficult – the hardest part is just to start.

• Eat at least two piece of fruit and five vegetables daily
• Eat only lean meat, and skinless chicken
• Make fish a part of your weekly diet
• Avoid deep fried foods like potato chips
• Drink plenty of water
• Avoid processed and packaged foods
• Choose foods that are low in salt and sugar
• Learn to read the nutrition labels on tins and packages
• If you are a smoker – quit
• Don’t sit in front of computers or TVs for too long
• Drink alcohol in a responsible fashion
• Try to be active and exercise for about 30 minutes every day
• Eat plenty of cereals – wholemeal is especially good
• Always start the day with breakfast
• Include dairy in your diet – cheese, milk and yoghurt
• Avoid sodas that are high in sugars and avoid candy

We talk about committing ourselves to some type of exercise. What physical exercise is best? This really depends on how physically fit you are at present. If you are overweight and you want to lose weight, start with a simple form of exercise that you can do at least 4 to 5 times a week. These are just a few types you may consider.
• Walking – its free
• Get a friend or family member to walk with you
• Join a gym and try classes like yoga, pilates, or step
• Get yourself a personal trainer
• Take the dog for a walk
• Play with your children
• Swimming
• Tennis
• Bowls

For those who like to make excuses every time the word “exercise” is mentioned, here are just a few tips that will help you to achieve. Along with a healthy diet, the fact is that exercise increases our energy levels and we will then experience better health. These are a few ideas to help change the way you think about exercise.

This is essential – get your training or exercise clothes together before you go to bed.  There is no excuse, the clothes are ready for first thing in the morning or when you get home from work. Start with a very low intensity form of exercise and as your fitness level increases, the intensity can be increased. There is no point to over doing it and ending up sore and sorry for yourself.

Make a rule that the television or computer is not turned on until after you have completed your exercise. Make it easy and enjoyable – take a friend or family member, or the dog, with you on your walk or just take your ipod or mp3.

Commit to a minimum of 4 to 5 exercise sessions a week of at least 30 minutes a time.

Don’t rush out to purchase expensive exercise equipment. Start with some simple form of exercise and as you fitness levels improve then think if you want the equipment. There is no point in wasting money on something you are not going to use.

Being healthy is about eating that healthy diet and committing to a fitness and exercise program and following your dreams and passion in life.

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