Wellness

Physical fitness can determine not only the quality of your life, but the length of your life as well. If just about everything you do seems to tax your energy, chances are you're not as fit as you should be. Declining fitness can lead to a multitude of problems, some of them seemingly unrelated. Being overweight can add to your chances of a heart attack, but did it ever occur to you that backaches can be the result of extra weight as well? That spare tire around your middle doesn't exactly defy gravity – you're holding it up with your back!

Being physically fit means fewer illnesses, longer life, more strength and agility, more endurance and more energy. On the job, it can translate to fewer injuries, more stamina and optimum efficiency, making your workday more enjoyable.

You can even get in shape in the privacy of your own home through the use of personal exercise machines. But a proper diet can be just as important as exercise when it comes to maintaining good health. By establishing an exercise and nutrition program for yourself, you lessen your chances of having back problems, heart attacks, and other ailments common to those who are overweight or inactive. So how do we get the right amount of exercise and nutrition?

First, remember to pace yourself. You didn't get out of shape overnight, and getting into shape will take some time as well. Start out by exercising for a few minutes at a time and gradually build up to at least 20 minutes a day, four days per week. The majority of fitness programs recommend at least 20 minutes a day every day.

Some exercises you could do include walking, swimming, riding a bike, jogging, lifting weights and aerobics. The exercise program you choose should meet your long – and short-term goals and should help you to start feeling better. If your program falls short of these goals, consult your doctor so you can follow a regimen that works for you.

Nutrition

Consult a physician before starting any personal nutrition program. Most nutrition programs reduce your intake of calories and minimize fats and sugar. Ordinarily, you will increase the amount of fruit, vegetables and natural grains in your diet. When you eat more food than your body needs, it gets stored in fat cells to be used later, which translates to extra weight.

Eat fresh foods and avoid processed meals. Three balanced meals a day are best. For energy, remember you'll get extra stamina from complex carbohydrates found in cereals, grains, beans, fruits and vegetables.

Stay away from fat-laden foods and fast-food snacks. Substitute miniature shredded wheat, air-popped popcorn, plain rice cakes and raw vegetables or apples. To slim down, use a slow, steady and nutritious weight loss program.

Consider all aspects of your health. Try to sleep at the same time each night. Refrain from using drugs, alcohol, and tobacco. Exercise to relieve stress and drink plenty of water, especially when dieting.

By creating and maintaining a program for good health, you'll look and feel much better and you'll be well on your way to a longer, happier life.