Part II – FITNESS & EXERCISE (following Part I – Food-Nutrition)
“Walking at least half an hour, six days a week, can cut mortality rates from heart disease in half”. (Cooper Institute for Aerobics Research).
Cardiovascular disease is a serious health threat. Nearly 5 million Americans suffer from it. One of the safest and most effective ways to improve your cardiovascular fitness is by walking.
Walking is an ideal, low-impact aerobic exercise. When done regularly, it can reduce the risk of heart disease and cancer, lower total cholesterol, raise healthy HDL cholesterol, and lower blood pressure. It can help maintain healthy bones and muscles, stabilize blood sugar, improve immunity, and relieve some of the stress in your life. Thousands have realized the physical and psychological benefits of walking. That’s why walking has become one of the most popular ways to stay fit. Another reason is because it is inexpensive––all it takes is a little motivation and a comfortable pair of shoes.
Regardless of your age, do you find yourself joking around and saying, “I’m falling apart,” or “I’m not in the shape I used to be?” With all the business of family, job, hobbies, and commitments, how does one commit to a healthy lifestyle? That’s just it – desire and commitment. If you have the desire, then make the time for your health. Here are some easy steps to begin your fitness routine and be on the road to a healthy lifestyle.
Part I – FOOD – NUTRITION
Food is classified into three main groups: proteins, carbohydrates and fats. Each is important and has multiple functions in your body.
Approximately 20% of your body weight is protein and 2/3 of a pound is replaced daily. One-fourth of the replaced protein comes from one’s diet. Protein builds and repairs muscle damage, sustains the immune system, manufactures hormones and enzymes, replaces red blood cells that carry oxygen to muscles, and produces perhaps 10% of the energy needed for long or intense workouts. It helps allow the body to use fat for fuel more efficiently.
Did you know that most countries with a low suicide rate also have high poverty rates? Did you further know that wealthier countries tend to see alcohol as less likely to give you cancer? In a recent study mentioned in an article from Bloomberg.com it is noted that:
About 42 percent of people in rich countries such as the U.S. and the U.K. say alcohol intake doesn’t increase the risk of cancer, compared with 26 percent of people in middle-income countries and 15 percent in low-income countries, according to a survey carried out for the Geneva-based International Union Against Cancer, or UICC.
For people who are recovering from alcohol or drug addictions it can be difficult to find activities that don’t include these substances. This problem often arises during the summer months due to vacations and holidays. So what can family members do to help those who are struggling with the addiction? Here are some tips to help people experience a fun and exhilarating summer without any alcohol.
1.) Manage Expectations
What’s the 4th of July holiday without a party in which you and your friends and family get together for a Barbecue? If you are planning on having a party for this holiday, or for any get-together over the summer, make it clear up front to the guests that there will be no alcohol available. By casually informing your guests that you don’t plan on serving alcohol, they will not come with any prior expectations about drinking and they won’t be leaving disappointed in a huff.