Top Ways to Stay Fit and Healthy

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You can achieve a lot with a healthy body and mind. From the gold mines of fitness discussions that we have in IL, we have handpicked top 15 health and fitness tips that will give you a life of good health and wellness.


Have healthy meals: You can reduce calories by having the important meal of the day - breakfast. Lunch should be healthy and lesser in portion than what you eat for breakfast and dinner must be really light and healthy. If you feel peckish before bedtime, do have a glass of milk or a bowl of fruits.

Be Vigilant: It pays to listen to your body and catch something early by having regular checkups. Mammograms, pap smears, ECG, blood sugar, check for colon cancer are some essential test that could save a life. Do not procrastinate the need to have yourself checked especially when you do not feel good.

Know your BMI: It is important to lose fat than weight. You can measure fat in your body by calculating BMI, Body Mass Index. If you are fit your BMI must range between 21 to 31%. It will as low as 10% if you are in super shape. Here is the simple math on how to calculate your BMI - a. Write down your weight in pounds 2. Multiply your weight by 703. 3. Note down your height in inches. 4. Multiply the same number. 5. Divide your weight number by your height number. This is your BMI. For example, if your weight were 150 pounds x 703, your weight answer would be 105,450. If your height is 5’4”, that would be 64 inches x 64 for a total of 4,096. Taking the 105,450 divided by 4,096, you come out with a BMI of 25.7.

Keep your hands clean: You must be aware that infections spread easily through touch. And this happens 90% of the time because of the germs that your carry in your hands. It could be a dirty object, infectious person, pet, etc. Wash with plain soap and water for 20 seconds and keep away from infections.

Get Moving: Jogging and walking are some great way to keep yourself fit. These activities not only tone the muscles, they are great stress relievers, improve overall immunity and make you look young and fit.

Shoes matter: If you want to optimize your fitness workout, be it in a gym or by walking, you must invest in a good pair of shoes. Wearing poor shoes can cause injuries. Do not start your regime until you have purchased a sturdy, reliable and flexible pair of shoes.

Exercise to reduce pregnancy woes : Do not stop exercising just because you are pregnant. You must keep yourself active useless your doctor has prescribed bed rest or low activity. Exercising alleviates leg extensions, standing curls, heaviness and keeps up your moods as well. Do remember to check the kind of exercises that you can do with your doctor.

Warm ups and Cool downs : It is essential that you warm up and let your body cool down once you have completed your workout. 5 to 10 minutes of walk, side and front stretching helps your muscles, joints, heart and the lungs before and after the workout.

Eat the right food: There are specific foods that you should eat for specific benefits. For quick energy and great metabolism, have grain based food, honey, bread and sugar. However, if you want to burn fat, then feed on oat bran, rice, beans, pasta, soya bans, lentils and peas.

Cool your body: Sweating is that nature's way of cooling your body which flushes of toxins. However, there are so many commercials that encourage people to stop sweating which can be hazardous. Deodorants, perfumes with a wealth of chemicals cause more harm to the body. Try using natural fragrance oils to smell better and let your body do its function of eliminating waste through sweating.

Eat light: You need energy for you to burn more calories. Therefore, have a light snack an hour or two before the workout. It prevents dizziness, nausea and fatigue.

Cut down on Sodium: An easy way to reduce blood pressure is to reduce the amount of salt intake from your diet. This is not just the table salt, but also canned soups, processed foods and even soda are high in sodium. Look at the food labels carefully before you decide to buy an item from the supermarket.

Get rid of stress: Your body reacts when it is subject to stress in various ways, such as headache, anxiety, depression, overeating, poor digestion, posture and blood pressure. Manage your health better with a check on stress. Get good hours of sleep and help your body recover from all the stress it has undergone the previous day. Aim for six to eight hours of sound sleep per night.

Water: Water is your best friend in keeping you healthy, young and fit. Water replenishes the body fluids, lubricates internal body, aids in weight loss and keeps the sking look soft and smooth. Flavoring plain water with a slice of cucumber, lemon or mint can make it intersesting to down 7-8 glasses of water per day.

Measure your fat, not weight : If you are in the habit of stepping on the weighing scale now and then, remember your weight does not reflect your fitness. If you really need to measure, then check your body fat than the weight.

What are you ways of staying fit and healthy?

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