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MAKING FITNESS AND NUTRITION HABIT


Design a better body and a better life.

Making fitness part of your life should be a priority in everyone’s life and the most important aspect of a fitness program, is turning it into a habit.  Fitness should be incorporated into your daily activities, make it habit to do your cardiovascular exercise, stretching exercises, weight training exercises, stay away from high fat and high sugar foods.

Fitness refers to your heart muscle. The stronger your heart, the more fit you are.

A nutritional diet is essential to good health. You’ll have more energy, be more active and more able to handle stress. 

Health and fitness gains come with effort.

Just 30-60 minutes of physical fitness a day can be a major health investment. And remember you don’t have to be in a gym to get fit. You can enjoy getting and staying fit with your kids, spouse, family and friends through shared activities like walking, swimming, mountain- biking, hiking. golf and so much more.

Apart from looking and feeling good, fitness can also benefit you in the following areas:
  • Help to relieve stress, depression and anxiety
  • Increase your ability to concentrate, think faster and become more sharp
  • Help reduce blood pressure
  • Lower the risk of developing colon cancer
  • Keep your heart healthy and reduce the risk of heart disease
  • Help with gaining muscle, which can build and maintain strong bones
  • Increase flexibility, which can help prevent injury and help with muscular tension
Healthy changes in exercise and diet should be a lifelong habit and not just a passing effort. Changes that are realistic to maintain for a lifetime have to be sensible – not extreme fad-oriented or requiring so much time/effort that they become burdensome and get abandoned.

Cardiovascular fitness exercises work large muscle groups in a light persistent manner so that those muscles demand increased blood and pumping action from the heart.

Stretching fitness activities, work the major muscle groups and strengthen the lower back and act as a prevention against body stiffness, reduced mobility and long-term back pain/problems. It’s remarkable how little exposure and emphasis this point gets.

By improving your muscle strength you feel good, look good, more youthful and attractive. Also your muscles burn calories during physical activity. What you may not know is your muscles also burn calories when your body is at rest. Increase your muscle mass, and you’ll be increasing your body’s capacity to burn calories both during activity and at rest.

Aerobic exercise can help you lose weight without drastically reducing the calories you consume or sacrificing important nutritional needs. You have probably heard about exercise programs that actually turn your body into a fat-burning machine. Aerobics can do that. An aerobic program you stick with can help you lose weight easier because it can stimulate your body and make it burn calories.

If you want to live a good healthy lifestyle, one of the main components is eating healthy try to add a portion of fruits and vegetables to each meal you eat. This is actually a very easy task to manage.

Water is an essential part of the diet. Our bodies need as much as eight glasses of water daily. Drinking enough water helps keep our kidney’s healthy. If you are taking any medication, water intake becomes even more essential.

Seven dietary guidelines you need to know:

  1. Eat a variety of foods that help your body get adequate levels of vitamins and minerals
  2. Choose a diet with plenty of grain products, vegetables and fruits. These foods offer a lot of minerals, vitamins and fiber – with fewer calories.
  3. Keep your diet low in fat, saturated fat and cholesterol.
  4. Use sugar in moderation. Foods high in sugar often take the place of more healthy foods.
  5. Maintain a healthy weight. Balance the food you eat with physical activity
  6. Choose a diet moderate in salt/sodium. A little sodium is essential in the diet however too much sodium may be harmful. And with so many new herbs and spices as there are available today, cooking tasty foods rich in flavour can be accomplished with very little if any sodium.
  7. Drink alcohol in moderation.
Exercise is one of the best ways to address your body’s needs in times of stress. “Studies show that getting in just 20 minutes of exercise three times a week will help reduce stress levels. Choose physical activities you enjoy, such as walking, jogging, bike riding, gardening or dancing”.

Studies have shown that exercise, regardless of age, can be a major benefit both physically and mentally. A personalized fitness program can help you take charge of your health and maintain the levels of fitness necessary for an active, independent lifestyle.

People who exercise regularly as they age, live three to seven years longer than those who don't exercise!

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