how to keep fit

Only available on StudyMode
  • Topic: Nutrition, Olive oil, High-fructose corn syrup
  • Pages : 5 (1142 words )
  • Download(s) : 5278
  • Published : October 6, 2014
Open Document
Text Preview
Staying fit is a great bonus to life and can lead you to be a happy and healthier person. By staying fit and healthy you not only look and feel better but you decrease your chance of medical problems such as diabetes, heart attacks, high cholesterol and hypertension.[1] There are many helpful strategies to keep fit and stay healthy that, with dedication and ambition, can be done.

PART 1 OF 3: EXERCISING

1

START WALKING, JOGGING OR CYCLING. No matter what your speed is, walking, jogging and cycling are very important parts of a healthy lifestyle as they are activities that keep your muscles active and your blood flowing. If you need to keep your knees strong or have body aches and pains then cycling is the best solution.[2]

Come up with a daily walking, jogging or cycling routine that fits with your schedule (i.e. go for a jog everyday at 6:00 p.m.). After a while you can increase your distance, speed and eventually time.

Go out of your way to walk more. For example, if you go to the grocery store try to park in the farthest spot from the entrance so you are forced to walk those extra steps to get there.

Walk or bike to work/school. If you live close enough to work or school a good solution would be to start walking or cycling.

If you jog you should jog at least a kilometer to keep the fat off, but it is very important to pace yourself.

EXERCISE AT HOME . Not everyone has the time or money to go to the gym and there is no need to. Working out at home is very easy and can be very beneficial. Some at-home exercises include:

Push-ups. Use your weight against the floor or wall to work on your upper body strength.

Sit-ups. Sit-ups can be done by simply laying on the ground or, with a more advanced technique, with a chair or exercise ball.

Yoga. Yoga practices such as downward facing dog or sun salutations are easily done on the carpeted ground or on a yoga mat.

3

EXERCISE IN THE GYM. If you like the gym atmosphere and can afford the membership then the gym is a great place to stay fit.

Utilize the machines for cardio and weights, but be careful and never use a weight that is too heavy. Use smaller weights and you will find that you will progress through the weights very rapidly.

Learn strength training and muscle toning techniques from an instructor or professional.

4

JOIN A LOCAL SPORT TEAM. If you are not a fan of the gym or practicing random exercises then joining a local sports team may be a great solution to get outside, move around and have some fun! Many cities have their own recreational sports teams that meet and play on certain days.

The most popular city sports are: Dodgeball, kickball, softball, basketball and ultimate frisbee.

PART 2 OF 3: MAINTAINING A BALANCED DIET

1

GET RID OF ANY JUNK FOOD . It is one of the most important components of a fit lifestyle. Many people ignore it, but if you exercise and eat a lot of junk food you will not get any fitter. This is because the junk food turns to fat almost immediately. Junk foods contain little to no nutrition and are high in sodium and sugar. Because of this, your body sugar levels drop after consumption and you end up feeling fatigued with a major lack of energy.[3] Foods to avoid are:

High in sugar: Donuts, cakes, cookies, pudding, cereals, canned and dried fruits, and sodas.

High in fat: Processed meats, butter, hydrogenated oil (coconut and palm kernel), shortening, cheese and animal fats. (PLEASE NOTE: although cheese is high in fat, it is also high in protein which is a great nutrient for the body. Aged and less processed cheeses are the best solution)[4]

High in cholesterol: Egg yolk, fried foods and mayonaise.

Avoid anything containing: High fructose corn syrup (HFCS) and Monosodium glutamate (MSG).

2

EAT HEALTHY. Maintaining a balanced diet can be difficult to do if you do not have the time to cook for yourself every day. But, it is easy to find healthy solutions in restaurants...
tracking img