Guidelines for healthy living

There is an increasing prevalence of obesity, cardiovascular disease, diabetes and some cancers in all countries world wide due to poor physical health. Establishing a healthy lifestyle is your primary and best prevention against many of these conditions. Experts say just 30 minutes of activity three to four days per week will help you stay healthier. Exercise will make you feel better, improve your health and help you perform at your best every day. Best of all, it is never too late to start.

The big question is: How do I do this?

There are many ways to exercise every day with out going to the gym or to a fitness club. Here are a few suggestions that are very easy and convenient to do:

1.Park farther away from work, the grocery store, or the shopping mall.
2.Take your dog for a 20-30 minute walk every other day.
3.Add exercise into your weekend plans.
4.Turn your coffee break into a walking break.
5.Use the stairs instead of the elevator/escalator.

And what are the benefits of exercising? Here are just a few:

1.The capacity of air taken to your lungs increases dramatically.
2.Your heart muscle grows stronger.
3.It promotes strong and healthy bones.
4.It increases intellectual capacity and productivity.
5.Antidotes for emotional disturbances particularly “stress”.
6.And most of all it is one of the more realistic way to lose weight.

The following are tips on how to maintain a healthier lifestyle and to prepare you to cope with the stress of everyday living.

1.Structure at least three to four days a week to include a minimum of 20 minutes of aerobic exercise.
2.Eat well-balanced meals, more whole grains, nuts, fruits and vegetables.
3.Reduce caffeine. This substance may aggravate anxiety, insomnia, nervousness and trembling.
4.Avoid alcohol and drugs. These substances may add to headaches and swelling, decrease coping mechanisms and add to depression.
5.Get at least 7 hours of sleep each night.
6.Spend time each day with at least one relaxation technique-imagery, daydreaming, prayer, yoga or meditation.
7.And lastly, go for a walk following the suggestions above.

Maintaining a healthy balance between eating patterns and activity levels are highly recommended by health professionals and medical experts. Therefore, another way to improve your healthy living is by way of healthy eating. Guide your food choices with the help from the “Food Guide Pyramid”. A well-balanced diet coupled with regular exercise is a successful combination to help keep your body fit. But changing personal behaviors and attitudes about nutrition and health can be challenging. The following World Wide Web sites may assist you in making some lifestyle changes:

www.eatright.org
www.webmd.com
www.healthfinder.gov
www.nutrifit.org