The Top Fitness Exercise Program For Beginners !!

 

If you've decided to start with a fitness exercise program, good for you. Now's the time to get in shape, and it's never too late to begin. There are a few steps you should take when it comes to starting an exercise program. Let's take a look at them.
Step number one: see your doctor
This is very important, because if you've been sedentary for a while, you're not going to want to do anything that's going to hurt you. Get a thorough physical and find out if there are any contraindications to strenuous exercise before you begin.

Step number two: start slowly
The most important reason, first and foremost, to get involved in an exercise program is for overall health. If you've been sedentary for a while, you're not going to want to spend two hours exercising on your first day. You'll just make yourself sore, and you might even hurt yourself to the point where you will have to lay off exercise for a while, which puts you right back at square one. For that reason, any beginner fitness program has to be relatively light. Don't worry, though. As you continue, your body will adjust quickly and you can pick up the pace.

Step three: Include the right things in your beginner fitness program
When you first start out, you might just want to begin with some simple walking. Even five to 10 minutes on your first day is going to give you a good start.
As you progress in your exercise program, you're going to want to add strength training exercises, and some stretching, warm up and cool down, too, so you don't hurt yourself. Easy does it, though. Set simple goals first, such as that you're going to walk 10 minutes a day, every day. You can build from there. Your goal is to eventually be doing at least 20 minutes of some kind of exercise every day, preferably an hour's worth eventually.

Step four: Make sure you sweat every time
As you progress in your exercise program, make sure you don't let up on the intensity. Your goal should be to break a good sweat and keep it going for 20 to 30 minutes every day. You should also be able to talk to people when you're working out, but not comfortably. In other words, you should be slightly out of breath when you're working out.

Step five: Change it up
As your body gets used to certain kinds of exercise, it will begin to be more efficient with them, which means your fitness levels will drop if you do the same kinds of exercise all the time. So alternate cardiovascular exercises and strength training exercises in your daily workout. For example, one day you might decide that you want to swim for your cardiovascular exercise and work on your quads for strength training. The next day, you might want to ride your bike for your cardiovascular exercise and do some bench presses for your strength training. And remember; again, keep the intensity up no matter what you do.

Step six: Eat right, drink enough water, and get enough sleep
No exercise program is going to keep you looking and feeling your best if you don't eat right, drink enough water, and get enough sleep. Most people should shoot for a good eight hours of sleep a night. Your diet should include plenty of lean proteins, complex carbohydrates, and fruits and vegetables, with some good unsaturated fats thrown in. It should limit or eliminate refined carbohydrates, junk food, etc.

These few simple steps should give you a start in the right direction

Read more »

The Top Ten Strategies For Fitness Success !

It really is as simple as putting on a pair of shoes and moving. Anything other than sitting on the couch is good for your health. However, if you want to see improvements in your fitness level, here are ten strategies for exercising properly, preventing injury, and avoiding frustration.

1. Consistency - One workout every two weeks is better than zero workouts every two weeks. Don't quit your gym membership just because you haven't been there in a while. If you've fallen off the wagon, get back on and move forward. You need to exercise several times a week for the rest of your life.

2. Appropriate Intensity - Exercise must overload your muscles, heart, and lungs in order for these body systems to adapt and get stronger. No overload, no results. No results = waste of time. Ensure your intensity zone is challenging enough to see results, but not so difficult for you to become discouraged or injured.

3. Time Effectiveness - Regular life gobbles up most of our 168 hours each week. Workouts must make maximal use of your time invested, or your adherence will go out the window. Choose movements that use multiple joints and more than one muscle group simultaneously. Transition quickly between movements and have a little downtime as possible.

4. Muscle Balance - Because we are forward-moving creatures, we have an imbalance of strength and flexibility on the front and back sides of our body. This leads to misaligned joints and potentially injury and pain. A comprehensive workout plan targets upper, lower, front, back, right, and left sides of the body.

5. Rest - Exercise is stress on the body. During a workout, you tear muscles, inflame connective tissues, and deplete energy stores. After a workout, you are broken and weak. Go home and rest. This time is needed for your heart, lungs, and muscles become stronger and more efficient. Amount of rest needed depends on exercise intensity and specific body parts targeted.

6. Cross-Training - The body has a sneaky way of finding the path of least resistance. Have the same workout over and over and over, and you'll smash into a motivational plateau. Cross train by choosing a variety of workouts and activities to move your body in different ways, preventing injury and maintaining interest.

7. Proper technique - Every joint is designed to handle a certain amount of force, plane of movement, and range of motion. Improper technique (too much force, twisting, or beyond range of motion) is a sure path to injury. Watch out for momentum too. Uncontrolled speed is both ineffective and detrimental.

8. Realistic & Measurable Goals - Set yourself up for success. "I will get outside and walk vigorously for 45 minutes four times a week for the next two months" is a goal over which you have 100% control. Try to keep pounds and inches out of your goal statements. Let weight loss simply be a positive side effect of a healthy lifestyle.

9. Accountability - The hardest part of every workout is showing up. Hire a fitness trainer, team up with your best friend, or join a group. Thinking of a valid excuse about why you'd rather be home on the couch is almost impossible when someone is counting on you. Even on your laziest or busiest day, accountability works.

10. Fun - There are as many ways to move your arms and legs as there are people in the world. There is no reason why a workout should feel like punishment or simply a means to an end. Find what you like, and DO IT. Exercise is invigorating, empowering, and a darn good time.

When it comes to achieving the disease prevention and stress management benefits of exercise, lace up and head out the door almost daily. These ten strategies may leave you with more questions than answers. Seek the help of a fitness professional (personal training or group exercise) to ensure your time and energy is spent wisely. You're worth the investment.

Read more »

The Most Effective Body Weight Workouts for Weight Loss and Fitness !

Body Weight Workouts for Weight Loss

Body weight workouts are the best options to go for when it comes to losing weight and maintaining fitness. They are a combination of cardiovascular and muscle building bodyweight workouts, facilitating burning of fat and increased metabolism. These exercises are often considered for military fitness training, martial arts, sports, dance and other activities. The best thing about these body weight workouts is that they don't require any equipment so they can be done at home, offices, parks and even in hotel rooms.

The Body Weight Workout Routine

Bodyweight Squats
The squat is an important exercise for building muscle, power and strength. It primarily works on the glutes (buttocks), the quads (outer thighs) and other leg muscles. Squats are great for strengthening lower backs. Athletes, swimmers, skiers, dancers and martial artists will benefit most from these exercises.

Push ups or Press ups
Push ups and press ups are core bodyweight workouts. They strengthen the shoulders, triceps, forearms and backs, making them much leaner. These exercises can be modified to suit the strengths of people. Press-ups can be done against walls and push ups can be done on knees or with the use of stability balls. Martial artists often demonstrate one-hand push ups.

Lunges
Lunges are often considered second to squats in terms of developing glutes and thighs. They may be simple to perform but people of added weight may find them hard work. Dumbbell lunges can be great body weight workouts for weight loss starters since doing these do not require squat racks.

The Plank
The plank is often used as basis for evaluating core strength. It is demonstrated with the body supported either by the hands, feet, or forearms in classic press-up position. When doing the plank, it is important to keep your back straight up. When it starts sagging, it means you are getting tired and must take time to rest. Planks can be performed on the side, in half or in full position.

Jumping Jack
This is perhaps the most old school from the workout options but is great for burning fat and increasing the heart rate. Jumping jacks are performed by jumping to one position with widely spread legs and hands touching or clapping overhead. Intensive versions include bending over and reaching the ground between the jumps.

Mountain Climbers
Mountain Climbers can be great for core and bodyweight cardio strengthening. They primarily work on the abdominals, legs, chest and shoulder altogether. Begin with a push-push up position but with one leg bent forward. Simply switch your legs so one will always be straight behind, with the other bent beneath your torso. You can work slow or fast, depending on the pace you're comfortable with.

Abdominal Cycles
Abdominal cycles are great for strengthening the abdomen and building abs. There are a variety of cycling exercises that can be considered. Bicycle kicks include lying flat on the floor with arms behind the head and bringing the elbows over to one knee at a time in a twisting motion. Another exercise is cycling on air. This is demonstrated by lying on the floor and bringing the legs up on the air in a cycling or pedaling motion.

Crunches
Doing these body weight workouts for weight loss are best for toning down belly fat especially when done with proper breathing techniques. There are several exercises which you can consider, including regular crunches, oblique crunches, right and left side crunches, reverse crunches and bicycle crunches. Choose the bodyweight exercise that you feel comfortable doing and that which your body can sustain.

These are just a few exercises you can use to get in shape and lose weight.

Read more »

Fitness & Motivation - The Best Fitness Motivation !

When you begin a fitness program there will be times that you just cannot muster any motivation to get up off the couch!

Many people find that it is sometimes hard to find their motivation for causing pain to themselves during a workout session. Many people will even procrastinate enough they will even talk themselves out of working out today and then it will become two days, etc.
Motivation seems to be the hardest thing for a person to find while working out. Here is a brief description of ways to motivate yourself to continue working out. Once you work out for a certain length of time it will become a habit and you will just "do it!"

Think about how you feel after a good workout. Do you feel energized? If you do not work out today you will not feel that awesome energizing feeling!

Workout time is considered to be "Me time!" Will you get this well-deserved "Me time" if you do not work out?

Counting calories? You do know if you do not do at least a short workout you will not burn as many calories.
Have you met new friends at the gym? The new friends make you look forward to a fun workout right?

Take a look in the mirror, then close your eyes, imagine a thinner more fit "you", then open your eyes!

What made you decide to take up fitness? Was it a workout magazine? Or that new dress that does not come in plus sizes?

Did you notice that model on the front of your favorite magazine wearing that dress you have always wanted? Time to hit the gym, right?

Go online and get the motivation from reading fitness blogs. These blogs can really hit you where it counts to give you a pick me up!

Did you see that success story that was posted by your friend on the social media wall? You want this to be you!

You can join blogs, classes, or forums that have people that are struggling with weight loss just like you. The pep talks are awesome!

OK, everybody knows all work and no play can make for a grumpy you. It is time to implement the reward system. Set yourself a goal and if you reach that goal give yourself a reward. For instance, running for one mile, treat yourself to a spa day.

Stressed out? Want to by a smaller pair of pants? Feel unattractive? These are all questions we ask are very familiar with. Work out and you can relieve every one of the problems.
The best motivation for working out is the results you see in the mirror and the new clothes that you just bought fit you beautifully. But the best motivation is when you receive the compliment from that special person that you have wanted to meet. There is nothing like going to your favorite restaurant in your new outfit with your friends or spouse and you notice that you are turning heads when you walk in the room!

Read more »

Fitness & Yoga - Apply These Great Tips To Improve Your Physical Fitness !!

Choosing to work on your fitness and improving your health is an admirable goal. You need to make sure you have the right advice to help you start out so that you avoid disappointment or injury. Use the advice in this article to help you increase your fitness level the safe and easy way.

In order to maximize your fitness potential when lifting weights, be sure to eat plenty of meat. Meat contains plenty of protein and other nutrients that aid in muscle growth. Lean meat is best, while turkey chicken, and fish are good for you as well. The recommended serving is about 6 ounces a day.

In order to maximize your running fitness, be sure to give yourself a break every six weeks or so. This will allow your body to recover and help to prevent injury. During this break week, it is advisable to not rest completely, but to cut the workload in half.

In order to get the most out of your mountain biking fitness routine, be sure to shift your weight forward when tackling a hill. This will cause more of your weight to be distributed to the front tire and give you more traction. Learn to get a feel for how much you need to distribute, and you'll find that you will have much more success climbing.

Despite what some say about this, do not exercise on an empty stomach. You need fuel in order to exercise and also to avoid passing out which can be dangerous. Even something small, like some fruit and low-fat yogurt, can help make a big difference in your daily workout routine.

Add resistance training to your exercise plan. Resistance training helps build muscle. The more muscle you have in your body, the more quickly and efficiently you can burn calories. Resistance bands or light weights are good options for working out at home. You can also use your own body weight to provide resistance. Exercises, such as push-ups and squats, make your muscles bear the weight of your body and that builds strength.

Keep your goals short and simple as you start on a new fitness program. You can easily overwhelm yourself if, after a lifetime of being a couch potato, you decide you should be able to run 10 miles at full speed on the treadmill. At the beginnin, keep your goals simple. Start out with just a walk for a few minutes every other day. Work up to longer and more frequent walks as you progress.

Try to avoid taking a pain-reliever pill directly after you work out, even if you are in some kind of pain or anticipate it later. Research has shown that these are actually as effective as a placebo when it comes to pain relief associated with post-workout time. They are also believed to suppress muscle growth, so they are best avoided.

If you live near a city, there will be many different events and runs that you can participate in, such as a 5k. Sign up for the next big run in your area and commit yourself to training for it over the next couple of months. This will help increase your motivation and fat burning potential.

Some people think that a weight belt will help them with their workout. While a weight belt helps keep your back and abdominals in line, if you continue to workout with the belt, you will actually weaken these areas. These areas will lose some of the workout that you deliver, so you should try to avoid the belt.

To increase the flexibility of your ankles, sit with your legs fully extended in front of you and point and flex your toes. Do this for at least several minutes to maximize the benefits. Ankle flexibility is a must-have for several sports, including swimming, running and sports that require quick pivots, like basketball or baseball.

It is vital to get the right advice when trying to increase your fitness level. Bad information can be discouraging and may lead to injury. Use the fitness advice you have just read to work on and to meet your fitness goals. This is an investment in you yourself, so get all the information that you need to succeed.

Read more »

Fitness & Motivation - Fitness SECRETS You've Heard 1000 Times (But Continue to Ignore) !!

I know that you are hoping for a magic pill, miracle cream, or some revolutionary new 10 minute workout that doesn't require any heavy breathing or sweating on your part. Or maybe you are looking for a diet that includes beer, chocolate cake, and all the potato chips you can stomach. Americans spend millions of dollars on gimmicks, gadgets, lotions and potions that promise a shortcut to achieving ultimate health and a great body.

You have been patiently waiting for one of us "fitness guru's" to finally share with you the secret that healthy and fit people have managed to keep locked up all this time.
Well, sorry to disappoint, but all big secrets to health and fitness have been flying under the radar since you were just a tot. You have heard the most valuable tips 1,000 times. You know them well, but for some reason, you haven't implemented them into your life.

Today I have a gift for you.
I present for you here, in this short little post, totally free- The Gift of Good Health in 5 simple steps. I know you have "tried it all before" but maybe you were trying too hard, or not hard enough.
Perhaps you got buried in all the mountains of fitness advice thrown at you each day from the internet, TV, magazines, and people in your social circle. Eat this today, not that, but eat that tomorrow and not this. Confused? I don't blame you. It's easy to get overwhelmed and overlook the obvious.
Just for fun... how about for a week... , try doing the following, and see how great you feel?

1. Move more: Simply put your body in motion more than you are currently doing. This may mean going for a walk after dinner, playing ball with the kids, riding a bike to work, taking the stairs instead of the elevator, cleaning the house, popping in an exercise video, picking up heavy stuff (i.e. lifting weights), dancing to your favorite tunes, or taking the space at the far end of the parking lot when you drive to work, run errands, etc. Just MOVE MORE.

2. Drink More Water: Water... who knew? It is the greatest diet drink on earth. It aids in the delivery of nutrients throughout the body, helps in cleansing, promotes healthy metabolism, healthy joints, and also can fill you up. Added bonus - water is free!
So, drink up. I recommend drinking your body weight in ounces each day. For example, I weigh 128lbs, so my goal is to drink roughly 128 ounces of water.

3. Eat Your Veggies: I know your mom has been telling you this for as long as you can remember, and I hate to pour salt in the wound, but... Listen to your Mother - she is right.
You should be eating an obscene amount of vegetables. More than you think. A great way to get all the nutrients you need without spending a fortune on supplements is the eat veggies with every meal, and juice veggies for your snacks. I promise you will feel awesome, your skin will glow, your hair will shine, you'll run faster, jump higher and your memory will be sharper than ever.

4. Get To Sleep- Mom was right again. Pulling all-nighters may seem like fun, but your body needs sleep to rejuvenate and repair itself. Getting 7-9 hours each night will not only leave you feeling more energetic, but it will help to regulate your hormones, which will help your metabolism, stress level, sex drive, and brain function. And sleep is so easy, you barely have to do anything, just lie there and improve your health!

5. Be Nice: What? How is being nice going to help with your fitness? Well, it turns out that being kind and compassionate to others creates a sense of well being and happiness within ourselves and creates a positive energy that has both physical and mental benefits. Performing acts of kindness and compassion can reduce stress, elevate seretonin, release endorphins, and create a number of positive biological responses within your body. Conversely, being mean and expressing anger has equally negative effects on your health and well being. So. practice being nice everyday.
There you have it. The five simple tips for improved health. It can't be that simple, can it? Yes! I am here to tell you it can. Just try it out for a week and let me know what you think.

BONUS TIP - Go against the Grain- Just say NO to wheat, barley, corn, oats, and millet. Nutritionally, you don't need them and they are making you fat and setting you up for decreased brain function, Alzheimer's Disease, Heart Disease, diabetes, and weight gain. So ditch those boring beige grains and replace them with happy colorful veggies.

Read more »

Fitness & Exercise - The Best of how How to Improve Your Squats !

Squats are the one exercise that everyone who is looking for all around strength and fitness must have as a part of their weight training routine! Why because no other weight bearing exercise gives you so much in terms of increasing strength, muscle mass and all around fitness than squats. The secret is to be constantly looking for ways to improve your squats in order to get the most bangs for your buck.

First let us look at why squats are hands down the best weight building exercise. A squat properly done gives your whole body a workout. Of course your lower body gets the most benefit, but virtually every muscle in your body gets some benefit from squats. Even your arms, neck and the rest of your upper body receive a workout. All these muscles play a role in performing a squat. From stabilizing the barbell to maintaining proper form and balance squats is really a whole body workout.

So let us take a look at how to do this exercise correctly. First and foremost get your doctor's okay. Next find a gym and a trained that will work with you and really help you perform these squats without injury. Here are some basic tips to improve your squats:

1. Start with a weight you can easily handle.

2. Use a weight rack or machine and someone to spot for you.

3. Go through the movements slowly at first.

4. Maintain good form.

5. Wear shoes with good support.

I personally don't like support or weight belts. If you start with light weights and gradually increase the weight you really don't need a belt. I believe it is better to train and condition your muscles than to rely on a belt. Once you start using heavy weights than a belt is okay. But using a belt early on prevents your back muscles for getting stronger.

Once you have mastered the proper form and can handle the weight it is time for you to up your game. Try these exercises to take your squats to the next level.

1. Start your squat in the down position. Place the bar at a level where you have to squat and then push to and upright position.

2. Try Good Mornings: This is a great back strengthen exercise, just be sure to have a trainer work with you.

3. Do higher reps with lower weights.

4. Pyramid your reps: Again work with your trainer or an experience lifter.

5. Eat right: Lean protein and fresh fruits and veggies.

6. Rest: You do not build muscle in the gym! Your muscles grow when you rest.

I hope these tips with motivate you to try squats and once you try them how to improve your squats to get the maximum benefit from this great all around body building exercise.

Read more »

Heath & Fitness -The Best 3 Ways To Lose Stomach Fat !

Your body is pre-programmed to store fat in specific areas of your body and genetics are part of the answer of how to lose the fat on your stomach. This means that even when you eat a healthy diet and have a regular exercise program, it can be very difficult to lose fat from one area.

Here are 3 unusual ways on how to lose the fat on your stomach.

1. Controlling Stress.

Trying to work out how to lose the fat on your stomach can be stressful and stubborn belly fat can sometimes be the result of stress. Stress can create a change in your hormones, particularly with the hormone cortisol, that causes fat to settle in the abdomen. This fat, apart from making it difficult to find clothing that fits well, is the most dangerous place for fat to settle from a health perspective.
Reducing your stress levels can help you to stabilise your hormone levels and get rid of stubborn belly fat. Exercises like yoga and meditation can help you to control your stress and cortisol.You can also try dietary supplements that are designed to normalize your cortisol levels. Make sure you take the supplement as the manufacturer recommends and talk to your healthcare provider before beginning any course of supplements.

2. Are You Sleeping Enough?

Getting enough sleep is also critical to preventing the accumulation of belly fat and getting rid of stubborn belly fat that already surrounds your waistline. The average adult needs 7-9 hours of sleep each night and gets far less. This affects the cortisol levels in the same way that stress does. Make sure to get your beauty sleep each night so that you can get rid of stubborn belly fat.

3. Drink More Water.

As part of your diet to lose body fat, you also need to drink plenty of water. Sometimes the abdomen becomes bloated and even if you get rid of stubborn belly fat, you still feel like your stomach is larger than it should be. When you drink water and cut down on salt in your diet, you can have a flatter belly.
Belly fat is unique because it is affected by stress, digestion, water retention and sleep habits. If you are able to get these things under control, add eat a healthy diet and regular exercise, you will find it much easier to lose stubborn belly fat and have the flat tummy body shape you want.

Read more »

Fitness & Nutrition - Food Tips And Tricks To Get Ripped !

1. Laying off the sauce
Alcohol has got a lot of negative effects on the body of a person. That is why you need to take such effects seriously in order to make your body lean by losing weight. Instead of fats in your body being used for energy, alcohol makes such fats to be stored in the body. This is brought about by the fact that your body gets hold of all digestion activities up to that point that all the alcohol has been excreted from the body through the activities of the liver. Experts have found out that apart from making your body get hold of digestion activities of your body, it also gets affects the body in two more ways. One of the ways is by decreasing secretion of testosterone that is essential for muscle building in the body. The other way is when it dehydrates the body making your body to lose energy levels.

2. Eating of more fat
Health experts have always recommended people to eat more fat. This is due to the fact that fat does not make you fat and it is important for you note that the only thing that can make one fat is eating of excess food. After reducing the amount of carb intake, it is essential to take fatter so that you are in a position of curbing cravings in your body. The other characteristic of fat that makes it to be recommended for intake is its ability to break hunger because fats take the body longer time for them to get broken or get stored. Fats are also important in bringing a balance of hormones in the body and it is these hormones that play an important role in body building more especially hormone testosterone.

3. The carbohydrate programme
Reducing the amounts of carbohydrates intake is one of the ways in which you can drop the amounts pounds in your body. The only disadvantage with this procedure is that one will feel tired and lethargic after finishing this procedure. But it must be remembered that carbohydrates are essential in the life of the brain of a person and they also keep the body parts to function properly. That is why you need to regulate well the amount of carbohydrate intake. Much reduction of the amount of carbohydrate intake will make the muscle mass of the body to get metabolized and this means that it will pose a challenge to the process of getting ripped. It is always advisable that people get the correct quantity of carbohydrates in each and every morning and after the daily workout.

4. Take vegetables instead of fruits
It is true that fruits are full of antioxidants and nutrients to help in protecting the body. However, the bad side of fruit intake is that they are full of carbohydrates that are in form of sugars. The strategy of swapping in vegetables in the place of fruits will ensure that the same level of antioxidants and nutrients is maintained but the amount of carbohydrate intake is reduced.

5. Eliminate consumption of junk foods
There are some people who will take this as a joke, but it is very surprising on how junk foods bring a challenge to your muscle building program. Allowing the consumption of junk foods in to the body week in week out will make it difficult for you to build muscles. This is because reduction junks makes the eating loose and ensures that the metabolism rate in your body is not slowed down. Reduction of junks ensures that there are nice steps towards body building through gradual reduction of the amount of calorie intake.
6. Eating of eggs
Any person who is interested in building lean muscles should take eggs. The presence of low fats and high protein content in eggs makes them very one of the best foods for body building activities. Despite the fact that there are some people who argue that eggs have got high cholesterol content, the truth of the matter is that eggs have been found out to suppress cholesterol content in the body. This is another added advantage of eggs and it is because of this reason that they are also considered as the best food for those who want to build lean muscles. The other feature of that make eggs nice foods for lean body building is their ability to stabilize blood sugar level in the body and this makes the user to stop consuming extra quantities of calories that can end up bring harm to the body of the user. Another important content in eggs that is important in fat breakdown and increasing muscle energy is vitamin B12.

It is always advisable that you eat foods that are recommended by health and fitness experts in order for you to get ripped easily. It is also nice for you to get serious with your muscle building program because the whole process needs hard work and consistence from the user of the program. Following the above food tips and tricks will make you have a presentable posture plus a healthy body.

Read more »

Fitness & Heath - Seven Tips For A Long And Healthy Life !

As good as modern medical technology is, it can never save you from the problems caused by a life style that is unhealthy. Instead of getting a modern medical fix for every problem, it is far better to live in such a way that you will hardly ever fall ill.

An ounce of prevention is certainly better than a pound of cure. Here are seven tips on how to live a long and healthy and fitness life. In addition, the same life style that helps you to avoid illness also helps you to lose weight.

1. Get Enough Exercise (To get Fitness)

In the past people had to use their physical bodies in the course of their normal work. But today someone may get up, go to work in a car, then sit down, get up to go home in the car and when arriving at home, sit down again for the rest of the day. In such a life there is no physical labor. This physical inactivity is one of the main reasons for a host of diseases. Sport, running. walking and other things must be added to our life if our normal work does not require us to exert ourselves physically. I

2. Go to sleep when you feel sleepy

This may sound simple, but many people stay up late even when their body is telling them that it is time to sleep. Yoga and Ayurvedic doctors also say that it is better to sleep in the night and be active during the day. However, people such as students will take coffee and stimulants to study late into the night. Others develop the habit of remaining active at night and sleeping during the day. While we can do this, it eventually takes a toll on health. Alternative health doctors say that this kind of unnatural living is one of the contributing factors in the causation of cancer and other diseases

3. Eat when you feel hungry

This is also a simple idea, but once again we often go against the messages of the body. If you eat out of habit or due to social pressure at certain time of the day, even when you have no real appetite, then you will not digest your food properly. Acidity and indigestion begin, and this contributes to the likelihood of other more complex diseases taking root. Having an appetite is actually a sign of good health, but if you have no appetite you should wait a bit and then eat. (If you have no appetite even after awaiting a reasonable amount of time, then you should consult a doctor because something is wrong.)

4.Fast on a Regular, Systematic Basis

If you would ask any person to work 365 days per year without any rest, they would complain and say that they must have some rest or else they will break down. But we have never bothered to ask or to think about our digestive organs which we compel to work day after day without a rest. They cannot protest the way a person would to his boss, but they do give us signals that they cannot work non-stop. When we ignore those signals and still compel them to work, those organs break down. That is why periodic fasting is necessary. Refrain from eating for one complete day. This gives a rest to your digestive organs and also helps in the elimination of wastes from your body. Regular fasting allows a person to gain extra time for intellectual or spiritual pursuits. Fasting is not for hermits in a cave, but is a sensible practice that anyone can practice.

5. Wash with cool water before going to bed

As mentioned above, proper sleep is essential for the maintenance of health. If you wash your important motor and sensory organs (hands, arms, eyes, legs, mouth, genitals) before sleep using cool water, this will relax you and prepare you for deep sleep.

6. Perform meditation on a regular basis

Your body is linked to your mind. Many of the diseases of this era are psychosomatic. Stress and anxiety take their toll on our physical health. Meditation is a mental exercise which, among other things, allows you to detach yourself from the worries of life. Learn a simple technique and do it regularly.

7. Get up early every day

Once again the old proverb, “Early to bed, early to rise makes a person healthy, wealthy and wise.” I don’t know if it will make you wealthy, but it will certainly make you healthy. Your body needs just enough sleep, not too much and not too little.

Follow these tips and you can’t go wrong.

By David FitnessCoach

Copied with permission from: http://plrplr.com/79753/seven-tips-for-a-long-and-healthy-life/

Read more »