| Without good health it will be difficult
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| | As we age our bodies become stiffer.
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| to make your dreams come true. Vitality
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| | Yoga, swimming, tai chi, or just doing
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| and energy are by products of good health
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| | stretching helps us to maintain
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| and are needed to achieve career success,
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| | flexibility.
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| excellent relationships, and many other
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| | B. Aerobic or cardiovascular exercise.
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| goals.
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| | Walking, biking, jogging, dancing, and
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| There are no guarantees, but here are
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| | sports which help you to stay in your
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| some ideas for increasing your odds of
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| | working heart rate for 20-30 minutes are
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| having a long and healthy life.
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| | beneficial to your heart. Charts are
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| 1. Drink plenty of water.
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| | available to determine the working heart
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| Much of our body and brain are made up of
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| | rate for your age bracket.
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| water. You need water to stay hydrated,
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| | C. Strength training exercise.
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| to flush out toxins, to assimilate
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| | This exercise keeps your muscles firm and
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| nutrients from food, and for your brain
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| | strong. It also keeps your bones strong
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| to function properly. Drinking plenty of
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| | when combined with proper nutrition.
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| water also keeps your skin from becoming
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| | This type of exercise includes weight
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| dry and prematurely wrinkled from
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| | lifting (it can be light weights),
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| dehydration.
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| | calisthenics, and machines which provide
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| How much water do you need a day? Rule
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| | resistance.
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| of thumb is to drink one half of your
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| | Unless we are an athlete or compete in
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| weight in ounces each day. For example,
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| | sports we do not need to spend a large
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| if you weighed 130 pounds, you would need
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| | amount of exercising. Like anything else
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| 65 ounces or approximately two quarts of
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| | it can be overdone and then the returns
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| water a day. If you do strenuous
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| | diminish. Moderation has its benefit.
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| exercise or work, you will need even more
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| | My personal exercise program does not
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| water.
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| | require a lot of time. I spend twenty
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| Coffee, tea, and soda are not substitutes
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| | minutes a day taking a fast walk for
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| for water. They actually are dehydrating
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| | aerobic benefit plus five minutes jumping
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| and if you drink them you will need more
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| | on a small trampoline (rebounder). I do
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| water. Even fruit juice is not a
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| | five minutes of yoga a day plus five to
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| substitute for water because it comes
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| | ten minutes on an inverter table for
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| from a food source and is not a true
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| | stretching & flexibility. I exercise for
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| solvent.
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| | ten to fifteen minutes twice a week with
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| Drinking tap water is better than not
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| | light weights for strength training.
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| getting enough but it is best to drink
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| | If your diet is good, a mild to moderate
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| water which has been purified naturally
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| | exercise program is sufficient to stay
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| or through reverse osmosis or
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| | fit.
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| distillation. Only some of the bottled
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| | 4. Eat well.
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| water meets these criteria.
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| | Fresh fruits and vegetables are among the
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| I have a habit of carrying a bottle of
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| | most important foods you can eat. The
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| water wherever I go and I drink at least
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| | greater the variety of colors, the better
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| one half of my weight in ounces every
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| | because they contain different types of
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| day.
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| | antioxidants. Antioxidants strengthen
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| 2. You need a little sunshine.
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| | your immune system and slow the aging
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| It is true that you can get too much sun
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| | process. Fresh produce is best, frozen
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| but we need some sunshine. Ten to twenty
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| | is second best, and the least nutritious
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| minutes of daily early morning or late
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| | are canned fruits and vegetables.
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| evening sun is beneficial.
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| | It is beneficial to eat some raw foods
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| Sunshine gives you vitamin D which you
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| | such as vegetables, fruits, nuts, and
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| need so your bones can absorb calcium.
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| | seeds. They contain enzymes which are
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| Without enough vitamin D our bones can
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| | frequently destroyed when the food is
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| become brittle and break. It is unnatural
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| | cooked. Enzymes help with digestion and
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| to spend all of our time indoors. We
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| | increase our energy. Eating a salad with
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| need fresh air and a little sunshine to
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| | one or two meals a day is a great habit.
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| maintain excellent health.
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| | When you eat raw food, know your sources
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| Several years ago I worked in a high rise
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| | to avoid bacteria contamination. Whole
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| and I was getting very little sunshine. I
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| | grains, legumes, seeds, and nuts are
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| had a blood test and learned that I was
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| | beneficial. Raw nuts, seeds, fruit, and
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| low in Vitamin D and I was starting to
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| | vegetables contain energy in addition to
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| experience some bone loss. Since that
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| | vitamins and minerals. Fast foods, food
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| time I have been taking a vitamin D
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| | high in sodium, saturated fat, transfats
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| supplement and I try to get a minimum of
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| | and sugar are best avoided or reduced.
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| 10-15 minutes of early morning or late
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| | I have been a lacto-vegetarian (includes
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| evening sunshine several days a week. I
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| | diary but no eggs, fish, chicken, or
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| have checked my level of vitamin D
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| | meat) since I was in my thirties (over 30
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| periodically and it has been normal.
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| | years). For the past two years I have
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| 3. Exercise is important.
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| | been vegan (includes seeds, nuts, fruits,
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| Our bodies need movement and physical
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| | vegetables, grains, and legumes but no
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| activity. Proper exercise slows down our
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| | meat or diary).
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| physical deterioration.
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| | Following some of these simple and common
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| We need three types of exercise:
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| | sense health tips can increase your
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| Flexibility, aerobic, and strength
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| | chances of living a healthy and enjoyable
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| training.
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| | life.
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| A. Flexibility exercise.
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| | Copyright 2007.
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