Small bouts throughout the day will add up to major fitness
gains! Accumulating 30 minutes a day of activities such as taking
the stairs, and walking around the field during your son's soccer
game can yield the same results as taking aerobic classes 3 days a
week.
Weight bearing exercises to stimulate bones to be stronger
Weight bearing exercises are activities that support your body
weight. Jogging, dancing and brisk walking are good examples.
Resistance exercises, such as push ups or weight lifting using
free weights help strengthen muscle and bones.
Cut back on TV and computer time and adopt a healthy lifestyle
Decreasing inactivity may be easier than trying to increase
activity. Aim for 1 hour.
Buddy up
You're more likely to start and stick with regular exercise if
you do it with a friend or family member.
Healthy diet
For strong bones, include foods rich in calcium in your daily
diet. Drink skimmed milk with high calcium benefits. Calcium is
found in bones of anchovy, sardines or salmon and bean curd.
For a healthy heart, cut down on salt and sauces.
Eat more fresh fruits and vegetables everyday.
Eat less fatty food and high cholesterol food.
The 'hearty' goodness of potassium, magnesium and vitamin B12
Potassium, magnesium and vitamin B have been proven to be good
for your heart. They offer an important protection against clogging
of the arteries, help balance our sodium level to reduce the risk of
high blood pressure hence lowering the risk of heart disease.
Vitamin B12 helps reduce homocysteine levels thereby reduces
risks of heart disease. Magnesium and potassium also play a pivotal
role to support the heart muscle and its force of contraction.