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Your Health and Exercise



One of the best things you can do for yourself is take care of your health. In order to use the wonderful mind you were given, you need to make sure it gets oxygen. You need to make sure that you get enough sleep, and that your body gets fed properly with the proper nutrients.

  You need plenty of water, and you need to move that body.

It is very difficult to get all of your nutrition from the food you get in the store nowadays. Much of the fresh produce has been stored for days before you get to purchase it. Supplement a healthy diet with vitamins.

When you are not eating properly and when you are not getting enough fresh air and getting some exercise for your body, you are not being the best that you can be. It’s hard not to get snappish at others when you are tired. It’s harder to control your temper when you are starving yourself. 

When your brain is not getting fresh air, it is hard to stay focused on your goals and the changes, that by now, I am sure you are thinking a lot about. 

Your brain needs omega3. Fish is brain food. If you are a vegetarian, then you probably know that you can get omega3 by eating walnuts. 

If you don’t exercise, start doing some. I don’t care if you walk 5 feet more past your mailbox every day, or decide that you will walk four aisles extra in the grocery store. Do something and do more each day, until you are bursting with energy. 

Stretch first thing in the morning. Get those kinks out and limber up. Step outside and inhale and exhale. Fill those lungs then let the air out. 

Get a glass of water and drink it. Get some protein in the morning. It will help you from having low blood sugar toward lunch. 

Do it for you! 

Park your car further from the store. 
Take the stairs instead of the elevator. If you have 15 flights, don’t let that stop you. Take the elevator to the 10th floor then walk up those stairs.    

If you can’t do that many, don’t worry about it; do what you can. And, do it every chance you can.

If you are handicapped, you can still do something extra. Bend a little further, stretch a little higher. 

Take up a sport that you might be able to do. If you can’t do things like bowling, or tennis - then swim. If you can’t swim, then wade. Take up weight lifting, your instructor will show you what you need to know about lifting weights, and you may just start out without any weights at all as you use your own weight on your body, until you can add weights. You can do something extra each day and build yourself up for more. 

Join a health club if you can. If you don’t like to be alone, find a walking partner. Change your house around a little, so that maybe if you have goodies that they are on a very high shelf so that you have to reach a little higher to get to them

Cut down on hydrogenated fats. Cut down on red meats and add more fish to your diet instead. When you get fresh air, plenty of water, good nutrition, enough sleep and exercise you will be able to focus longer for learning and concentrating on your goals. It is amazing what small changes can do for you. So start right now. 

Stand up, or reach up or twist in your chair. Each day do a little more. You can do it - you just have to know how important it is

You don’t need to spend money either on exercise. You can use pop bottles with water in them to use for weights. You can find an old rope. You can draw hopscotch on your sidewalk and use an old bobby pin for a marker, and, if you can walk, then all you need is to dress properly for the weather and walk.

If you watch television, do some twists and bends during the commercial breaks. Every little bit helps. Tests have shown that 30 minutes per day of exercise is very beneficial, and more tests have proven that three, ten minute spurts of exercise are very close to the same benefit.

The object to any aerobic program is to get into “air.” Getting into air is simply walking long enough, or fast enough to get to the point where talking is a little harder to do. That’s in “air.” For a healthy person getting in air, could take 30 minutes of fast walking, for an unhealthy person, it could be a few minutes. Keep it up. 

Rejuvenate yourself. Get old tapes that you listened to when you were a teenager and start dancing. I expect to see some “Twist and Shout” and “Do the Monster Mash.” All the way, to Lawrence Welk and a good old fashioned waltz. If you are too young to remember that stuff, then how about getting busy with “The Hustle.” If you are too young to remember that one, then you are on your own, as I have not kept up with what the really young dance to, but you get the idea. Put some music on and move that body. 

Grab your partner and take a dance class. Take up karate. Start right now and do something to improve your health. 

Don’t think you have time to add exercise to your life? I bet if you really wanted to improve your health badly enough, you will make time. Do something and start right now. Stretch! 

WATER 
FUELING UP ON WATER   

It's our body's vital fuel, a health drink from nature. It's calorie-free, inexpensive and easily obtained. Yet few people follow the old fashioned advice to drink eight glasses of water a day. You also need an extra glass of water for every ten pounds you are overweight.

Most people drink when they are thirsty, but the beverage of choice tends to be some other drink besides water. Americans drink two or three glasses of plain water a day, according to a U.S. Department of Agriculture survey conducted in the late 1970s. Based on an analysis of all fluid in take by adults, it is said to total about two quarts of water a day, and this includes water from foods and from other beverages. It's not usually necessary to actually swallow two quarts of plain water every day. However, people with special problems such as kidney conditions might be exceptions.

Americans drink eight gallons of bottled water a year, roughly two ounces or a quarter-cup a day, according to the International Bottled Water Association. Californians drink three times the national average of bottled water, downing 24 gallons a year, or nearly a cup a day. Climate and seasons of the year play a role in one's thirst also, and just as we tend to perspire more in the summer months, we also tend to drink more water.

Boosting intake of plain water makes good sense, many experts concur, because water eases digestion and regulates body temperature. Water also bathes the cells and accounts for about 60 percent of body weight. And it can help us exercise longer and more efficiently. Drinking water can ward off constipation and maybe even crankiness. And since it's a natural appetite suppressant, water can help us lose weight and keep it off. It can help keep skin healthy, although it won't necessarily banish acne. 

Who should drink water? We all should, but pregnant women, nursing mothers and athletes should be especially careful to drink a sufficient amount. When it is hot or humid, upping water intake is also wise. There are certain workers who seem to have a more difficult time developing the water-drinking habit. Among those who don't normally drink enough water are teachers, airline attendants and nurses.

Drinking fluids, particularly, water, during exercise reduces cardiovascular stress and improves performance. After a strenuous workout, you have to replace the fluids you have lost. Otherwise, you will suffer chronic dehydration. Drink water before, during and after exercising, and remember that water reduces body temperature thus making the whole exercise process safer.

Water can be especially helpful for people with a history of kidney stones because it dissolves calcium in the urine, reducing the risk of stone formation. Among physicians, urologists are probably most likely to extol the virtues of water. And it has been documented that drinking water mostly before 6 P.M. can reduce the likelihood of nocturnal bathroom visits.

It is interesting to note also that water helps prevent urinary tract infections, both for men and for women. Too busy to count how many glasses a day you drink? There are other ways to calculate if your intake is sufficient. Dark-colored urine often suggests you aren't drinking enough water. Get into the habit by starting with a glass of water with every meal, then work in a cup between meals.  


  

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