Get Fit to Get Healthy

What if someone told you that a thinner, healthier, and longer life was within your grasp? Sound too good to be true? According to a wealth of research, exercise is the silver bullet for a better quality of life.

We know that being inactive has contributed greatly to our unhealthy society, to the point that we are increasing our risk of many chronic diseases including diabetes, hypertension, cardiovascular disease and many cancers. Other common problems include aching muscles and joints, back problems, fatigue and even psychological effects such as depression.

Finding activities that you enjoy and that become part of your daily routine is the key to a long and healthy life. The requirements are relatively simple - just do it.

Health Benefits

• Weight management
• Fewer health problems
• Improved immune system
• Elevated moods
• Improved sleep patterns
• Stress reduction
• Improved balance
• Reduced blood pressure
• Lower LDL ("bad" cholesterol levels and higher HDL ("good") cholesterol levels

Getting Started

Set Yourself Some S.M.A.R.T. Goals
S = Specific M = Measurable A = Attainable R = Realistic T = within a Time frame

• Stop making excuses. Everyone is busy, some more than others. The fact is, only you can exercise your body.
• Write a list of activities you enjoy doing or would like to try. What activities have you been successful with in the past?
• Use a calendar to book an appointment with yourself 3x week. Many people make the mistake of giving all their time to family and others, neglecting themselves.
• Have a problem staying committed? Work out with a friend who has similar goals, sign up for an exercise class or book a sitter on a regular basis.
• Write out a one week, a one month and a 3 month goal and post them where you can see them daily.
• Keep photos at your desk or on your computer desktop that motivate you to obtain your fitness goals.
• Workout with proper shoes, comfortable workout clothing, water bottle, etc.
• Have a positive attitude. Even athletes envision their success before they compete.
• Reward your successes with something you like such as training gloves, a new book, a movie, or a manicure.
  

Strength Training - Weight bearing exercise will build stronger muscles, lungs, joints and bones. It's no longer a young persons activity. Research shows that those over 65 years of age who exercise have a decreased risk of hip fractures.

• Include exercises for every major muscle group, including the muscles of the arms, chest, back, stomach, hips and legs.
• Beginners should start with 2-3 times a week while the more experienced may train 3-5 times a week.
• You need not join a fitness facility, many people chose to workout from home with a minimal amount of equipment.
• Consider hiring a certified trainer to put you on a program appropriate for your fitness level. Learning proper form can prevent possible injuries and set-backs.
  

Aerobic Exercise - Aerobic exercise does wonders for the cardiovascular system, improves the
immune system, cholesterol levels, and blood pressure measurements, and decreases stress levels.

• All adults should exercise at least 30 minutes of moderate-intensity activity on most, if not all days of the week. You may also accumulate the time which means that you can do 10-15 minutes at a time and repeat that a couple of times throughout the day; for example, 10 minutes in the morning, 10 minutes at lunch, and 10 minutes around dinner.
• A moderate intensity is equivalent to feeling 'warm and slightly out of breath' when you do it.
• Consider trying some of the following aerobic activities: walking, jogging, dancing, circuit weights, aerobics, dancing, swimming, using aerobic equipment, rope skipping, biking, skiing, snow-shoeing, skate-skiing, kickboxing, etc.
• Purchase a pedometer or a heart rate monitor for added support.
  

Flexibility Exercise - Flexibility is needed to maintain joint range of motion and reduce the risk of injury and muscle soreness. Always warm up before you stretch. Stretching is not an activity meant
to cause pain.

• Avoid bouncing and make sure you hold your stretch position for at least 15 to 20 seconds before moving back to your original position
  
• Try stretching between weight training sets - this will utilize the recovery time you are taking and will make your workout more efficient.

Simple Strategies for 'extra steps'

• Park farther away from your destination.
• Take the stairs, not the elevator or escalator.
• Get off the bus a few blocks early.
• Exercise during commercial breaks.
• Walk during your breaks and lunch hour.
• Find a walking partner for the evening.
• Walk the golf course - don't ride!
• Walk the arena or field while your child is playing their sport.
• Play games with your children that include walking and running.
• Walk your dog, or even your neighbour's dog!
  Always check with your doctor before beginning any exercise program, especially if you are over 40 or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.

It is never to late to get started

Only you can make the decision to change your life and health for the better. That decision could enable you to live a long, healthy life that is filled with active living well beyond retirement. We must face the fact that we are literally growing old before our time. When you nurture and support your body with regular exercise and healthy nutrition, your body reciprocates with more energy plus weight control. Taking care of your body, no matter what your age, is an investment. The return is priceless.

Keep Hydrated: Drink 6 to 8 Glasses of water Daily

We could only go a few days without water before our body would begin to deteriorate and die. Our bodies use water every day for all its internal cellular functions. It has been recommended that we have eight glasses of water every day to replenish what we have lost. Unfortunately, most people fall short on that prescription and may suffer from common complaints such as lack of energy, headaches, and sometimes even joint and muscle aches. When we exercise we need even more water to replace what is lost during a workout. This is the major cause of fatigue and poor performance. You might lose around 1 litre (or 33 ounces) of water in an hour workout so you will need to replace it before, during and after exercising or playing sports.