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• #5: Since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability.Physical fitness is a set of attributes a person has in regards to a person's ability to perform physical activities that require aerobicAn overall measure of physical attributes including cardiovascular endurance, muscular strength and endurance, body composition and flexibility.
• #6: Regular activity also promises mental-health benefits, like relieving stress and anxiety. It can help you sleep better and renew your energy. If exercise could be bottled, it would be a best-selling potion at the local pharmacy. Virtually everyone can get health benefits from activity. But every few years, surveys confirm the well-known fact that most people aren't active enough. Unfortunately, we pay for it. The American Heart Association attributes about 250,000 deaths a year in the US - about 12 percent of total deaths - to lack of regular physical activity. The reasons for inactivity aren't hard to figure out. Most of us have jobs where we sit most of the time, so chances are limited to be physically active at work. We also rely heavily on modern, labor-saving devices - cars, appliances, and power tools - to spare us manual effort. But there's another reason why many people, especially the overweight, avoid activity. Check out the firm, supple bodies shown exercising on television or on magazine covers. They give the impression that exercise is sweaty, strenuous work best reserved for the young, super-fit, and athletic. But the latest research is proving that picture false: Benefits can be gained even from low-intensity activity, like gardening.
• #7: If you are physically fit, you are free from illness, and able to function efficiently and effectively, to enjoy leisure, and to cope with emergencies. Health-related components of physical fitness include body composition, cardiovascular fitness, flexibility, muscular endurance, and muscle strength. Skill-related components include agility, balance, coordination, power, reaction time, and speed.The ability to function efficiently and effectively, to enjoy leisure, to be healthy, to resist disease, and to cope with emergency situations. Health-related components of physical fitness include body-composition, cardiovascular fitness, flexibility, muscular endurance, and strength. Skill-related components include agility, balance, coordination, power, reaction time, and speed, The relative importance of each of the components varies for each sport. Physical fitness is not only sport specific, it may also be position specific.
• #8: Control of your body weight-- Controlling Portion Sizes The recommended portion size for meat is 3 ounces: the size of a deck of cards. But you wouldn't know it from the huge portions now common. Control food portions for a great start for weight loss.Innovations in Home CookingSimple changes in ingredients and methods can cut hundreds of calories without changing the tastes you love. Begin by stocking the pantry with healthful foods. Snacks and Dashboard Dining See delicious new ideas for snacks and portable foods that are not high in calories. Restaurant Eating Tips Find the best menu choices, ordering tips, hidden calories, fast food fixes, lighter Mexican and Italian dishes, and more. Tools for Diet and Fitness Compute your body mass index (BMI)—a gauge of whether your weight is in the healthy range. Then use the calories-needed tool to help balance food and activity.Staying ActiveFind activities to fit your lifestyle and ideas for raising active kids as well as staying motivated yourself.Understanding Food Labels With so many different terms, product labels can be confusing.(http://www.cancer.org)
• #9: "Individuals who exercise report fewer symptoms of anxiety and depression, and lower levels of stress and anger," says researcher Jasper Smits, director of the Anxiety Research and Treatment Program at Southern Methodist University in Dallas. "After just 25 minutes, your mood improves, you are less stressed, you have more energy -- and you'll be motivated to exercise again tomorrow. A bad mood is no longer a barrier to exercise; it is the very reason to exercise."
• #11: Physical fitness can also prevent or treat many chronic health conditions brought on by unhealthy lifestyleor aging. Working out can also help people sleep better. To stay healthy it's important to participate in physical activity.
• #12: Many Americans aren’t very physically active. There are many reasons for this. One reason is that many people spend hours in front of TVs and computers doing work, schoolwork, and leisure activities. In fact, more than 2 hours a day of regular TV viewing time has been linked to overweight and obesity.Other reasons for not being active include: relying on cars instead of walking to places, fewer physical demands at work or at home because modern technology and conveniences reduce the need to burn calories, and lack of physical education classes in schools for children.People who are inactive are more likely to gain weight because they don’t burn up the calories that they take in from food and drinks. An inactive lifestyle also raises your risk for heart disease, high blood pressure diabetes, colon cancer, and other health problems.
• #13: Obesity is a disease, but it also poses a threat as a common risk factor for various adult diseases. Compared to non-obese people, obese people have a 4-fold higher incidence rate of high blood pressure, 8-fold for diabetes, 10-fold for hyperlipidemia, and 2.5-fold for fatty liver. When the body adds excess fat, physical changes and vascular system abnormalities occur, such as an increase of fat in blood. Increased body weight puts strain on the body's joints, especially the knees, so there is a high chance of degenerative arthritis. Cholelithiasis, amenorrhea, and infertility are also associated with obesity.
• #14: What have scientists learned about the relationship between obesity and cancer? In 2001, experts concluded that cancers of the colon, breast (postmenopausal), endometrium (the lining of the uterus), kidney, and esophagus are associated with obesity. Some studies have also reported links between obesity and cancers of the gallbladder, ovaries, and pancreas.Obesity and physical inactivity may account for 25 to 30 percent of several major cancers—colon, breast (postmenopausal), endometrial,kidney, and cancer of the esophagus.Preventing weight gain can reduce the risk of many cancers. Experts recommend that people establish habits of healthy eating and physical activity early in life to prevent overweight and obesity. Those who are already overweight or obese are advised to avoid additional weight gain, and to lose weight through a low-calorie diet and exercise. Even a weight loss of only 5 to 10 percent of total weight can provide health benefits (4).How many people get cancer by being overweight or obese? How many die? In 2002, about 41,000 new cases of cancer in the United States were estimated to be due to obesity. This means that about 3.2 percent of all new cancers are linked to obesity (7).A recent report estimated that, in the United States, 14 percent of deaths from cancer in men and 20 percent of deaths in women were due to overweight and obesity (8).Does obesity increase the risk of cancer of the uterus? Obesity has been consistently associated with uterine (endometrial) cancer. Obese women have two to four times greater risk of developing the disease than do women of a healthy weight, regardless of menopausal status (4, 27, 28, 29, 30). Increased risk has also been demonstrated among overweight women (28, 30). Obesity has been estimated to account for about 40 percent of endometrial cancer cases in affluent societies.It is unclear why obesity is a risk factor for endometrial cancer; however, it has been suggested that lifetime exposure to hormones and high levels of estrogen and insulin in obese women may be contributing factors (4, 27, 28, 29, 32).
• #15: Research to be presented at the Annual Meeting of the Society for the Study of Ingestive Behavior (SSIB) finds that after a 6-month behavioral weight loss program, depressed patients not only lost 8% of their initial weight but also reported significant improvements in their symptoms of depression, as well as reductions in triglycerides, which are a risk factor for heart disease and stroke.
• #18: The good news about fitness is that it's never too late. No matter what your age, you can begin gradually improving your health and well being by developing a fitness plan. You also don't have to become a star athlete with the body of an Olympic contender to achieve your fitness goals. Fitness is for regular all people who want to prevent disease and maintain a healthy weight. The minimum goal for all Americans is to accumulate 30 minutes of moderate-intensity exercise over the course of the day, most days of the week.What you do need from your fitness plan is flexibility, so that you can achieve your goals and have fun meaning that you enjoy your workout whether it's swimming in the community pool or walking regularly with a neighbor. You'll also want to allow for variety in your routine because everyone can become bored doing the same activity, day in and day out. Varying your activities or enlisting a friend or family member to participate in your plan can help you stick with it.In addition to developing a plan that is flexible and fun, you'll want to make sure your choice is a convenient one. Joining a health club too far from your house isn't a good idea. You might want to consider home exercise equipment, a fitness facility or a park located near your home or place of work. Lastly, patience is absolutely necessary if you are going to succeed. We all face the temptation of doing too much too quickly. But sore muscles and a red face really won't help. Don't push yourself beyond your endurance. You don't want to hurt yourself, get too tired or discouraged. After all, being "weekend warrior" isn't the goal. Stamina and strength aren't built over a weekend, but over weeks of regular physical activity.
• #19: Aerobic fitness- This will help you manage your weight and give you a healthy heart and lungs. Muscle strength and endurance- Resistance or weight training will give you stronger muscles and bones. Flexibility- Proper stretching will give you a full range of body motion and help you prevent injuries.
• #20: Experts say there is no magic to exercise: You get out of it what you put in. That doesn't mean you have to work out for hours each day. It just means you need to work smart. That said, experts agree that not all exercises are created equal. Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively. Walking-- Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes. It's not just for beginners, either: Even the very fit can get a good workout from walking. "Doing a brisk walk can burn up to 500 calories per hour," says Robert Gotlin, DO, director of orthopaedic and sports rehabilitation at Beth Israel Medical Center in New York. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk, if you did nothing else. Don't go from the sofa to walking an hour day, though. Richard Cotton, a spokesman for the American Council on Exercise, says beginners should start by walking five to -10 minutes at a time, gradually moving up to at least 30 minutes per session. "Don't add more than five minutes at a time," he says. Another tip: It's better to lengthen your walks before boosting your speed or incline. Interval training--Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight."Varying your pace throughout the exercise session stimulates the aerobic system to adapt," says Cotton. "The more power the aerobic system has, the more capacity you have to burn calories." The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from two to -10 minutes (depending on how long your total workout will be, and how much time you need to recover). Continue doing this throughout the workout.Squats-- Strength trainingis essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories." And our experts tended to favor strength-training exercises that target multiple muscle groups. Squats, which work the quadriceps, hamstrings, and gluteals, are an excellent example. "They give you the best bang for the buck because they use the most muscle groups at once," says Oldsmar, Fla., trainer David Petersen. Form is key, though, warns Petersen. Lunges--Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings. A lunge is a great exercise because it mimics life, it mimics walking," only exaggerated, says Petersen. Lunges are a bit more advanced than squats, says Cotton, helping to improve your balance as well. Here's how to do them right: Take a big step forward, keeping your spine in a neutral position. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor. Petersen suggests that you imagine sitting on your back foot. "The trailing leg is the one you need to sit down on," he says. To make a lunge even more functional, says Rufa, try stepping not just forward, but back and out to each side. Push-ups--If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time. "I'm very much into planking exercises, almost yoga-type moves," says Petersen. "Anytime you have the pelvis and the core [abdominals and back] in a suspended position, you have to rely on your own adherent strength to stabilize you." Push-ups can be done at any level of fitness, says Cotton: "For someone who is at a more beginning level, start by pushing from the kitchen-counter height. Then work your way to a desk, a chair, the floor with bent knees, and, finally, the floor on your toes." Abdominal Crunches--Who doesn't want firm, flat abs? Experts say that when done correctly, the familiar crunch (along with its variations) is a good choice to target them. For a standard crunch, says Cotton, begin lying on your back with feet flat on the floor and fingertips supporting your head. Press your low back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor. Be careful not to pull your neck forward by sticking the chin out; don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open. Bent over row-- Talk about bang for the buck: This exercise works all the major muscles of the upper back, as well as the biceps. Here's how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.)
• #21: Repeatedly failing to stick to your goal might mean that your goal was nonstick in the first place. Either that or that you haven't figured out how to reach it. This means you're gonna have to put down that phone (I know you were about to order some infomercial fitness gadget, weren't you?) and pay attention. Below are some common goals and the simple way to reach them.
• #22: There are many ways to begin an activity program. Below is a sample walking program. This an easy way for most people to get regular exercise because it does not require special facilities or equipment other than good, comfortable shoes. If walking does not meet your needs, look for other exercise programs in pamphlets and books on aerobic exercise and sports medicine. Check out the programs and facilities of your local park and recreation department or community recreation centers. Many programs have adapted facilities for the disabled and for seniors.
• #23: Metabolism gets blamed when people put on weight or have trouble losing weight, but you can learn how to speed up your metabolism. Increasing your metabolism can help you burn calories, replace fat with muscle and give you more energy. The key to increasing your metabolism is understanding what it is.
• #24: People need to learn how to eat with moderation. These food are good and healthy but too much of it can cause a person to gain weight, if you are an active person than more is recommended then less.
• #25: WaterYes, water is a nutrient. It is the most important nutrient. In fact, your body is approximately 50 to 55 percent water. Your body uses water 24 hours a day. A by-product of the energy production in your body is heat. Water regulates your body temperature by dissipating that heat. Water also carries nutrients to the cells in your body. Water does not produce energy.CarbohydratesCarbohydrates are the primary source of energy for your body. Carbohydrates power every system in your body, including your brain, heart, muscles and internal organs. Carbohydrate can be simple (table sugar, corn syrup) or complex (whole grain). Simple carbohydrates enter your bloodstream very quickly. That is why you get a sugar high when you eat candy. Complex carbohydrates are processed and used more slowly.ProteinProtein is like the brick and mortar of your body. It is the building blocks that provide the structure for the tissues of your body. Proteins are also used to transport essential elements in your blood stream.FatsFat are our storehouses of energy. When we have excess nutrients in our body, some of it is stored as fat. The primary purpose of fat is energy production. There are two main types of fats - saturated and unsaturated. Animal fats (meat, butter, lard) are usually saturated fats and contribute to heart disease and cancer. Vegetable fats (olive oil, corn oil) are generally unsaturated fats and are less harmful. Some fats have been found to be helpful in preventing some cancers and heart disease. These fats called omega-3 fatty acids are found in some fish, especially cold-water fish.VITAMINSVitamins are essential for the regulation of many of the functions of the body. Most vitamins cannot be manufactured by the body and must be obtained from your diet. Vitamins do not produce energy.MINERALSMinerals are compounds, obtained from your diet, that combine in several ways to form the structures of your body. For instance, calcium is a mineral that is crucial in the formation and maintenance of your bones. Minerals also help regulate body functions. Minerals do not produce energy.
• #26: The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.A healthy eating plan is one that:Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Includes lean meats, poultry, fish, beans, eggs, and nuts. Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
• #32: An average healthy adult’s diet should include all of the macronutrients every day, breaking down as 45 to 65 percent of daily calories from carbohydrates, 20 to 35 percent from fat, 10 to 35 percent from protein, and at least eight to 10 ounce glasses of water. The range of amounts accommodates variables between people, such as gender, age, fitness level, activity level, and lifestyle.
• #34: Some people swear by the mantra "everything in moderation," but the truth is, some foods, no matter how good they taste, are better off left alone. If you need a little motivation to stay away from these most unhealthy foods, consider that four of the 10 leading causes of death in the United States are related to diet (diabetes, heart disease, cancer and stroke). And if you're looking to improve yours, cutting back on these six foods is a great place to start.SODA- an average can of soda has 10 teaspoon of sugar, 150 calories, 30 to 55 mg of caffeine, artificial food colors and sulphites. Diet sodas have the even-more unhealhty artificial sweetners.CSPI has recently petitioned the Food and Drug Administration (FDA) calling for cigarette-style warnings on soft drinks to warn people of their potential health risks (weight gain, diabetes, tooth decay and more).FRENCH FRIES/ CHIPS- These popular snack foods contain acrylamide, a known carcinogen and neurotoxin that is formed when foods are baked or fried at high temperatures.These foods also contain trans fats, the artery-clogging fat that's been linked to raising bad cholesterol (and lowering the good kind), and increasing the risk of heart disease, diabetes, stroke and cancer. French fries contain at least two types of cancer-causing compounds.DOUGHNUTS- A somehow tasty concoction of refined sugar, flour, trans fats and artificial flavors with zero nutritional value.COFFEE CAKE AND BAKED GOODS- This category actually includes all varieties of baked goods, including packaged cake and biscuit mixes. What makes these foods so bad is that they almost always contain high amounts of trans fats and a host of other unsavory additives including corn syrup, preservatives and artificial flavors and colors. In fact, commercial baked goods typically contain more trans fats than any other food because not only are they often made with hydrogenated oils, they're fried in them too.LUNCHEON MEATS, HOT DOGS---A hot dog now and then can be reasonably healthy if you seek out a nitrite/nitrate-free variety.Processed meats like these (and others including sausages, bacon, pepperoni and other processed meats) contain a carcinogenic precursor ingredient known as sodium nitrite (sodium nitrate is closely related). "Sodium nitrite is a dangerous, cancer-causing ingredient that has no place in the human food supply," says nutritionist Mike Adams, author of the Grocery Warning Manual.people who consumed the most processed meats (hot dogs and sausage) showed a 67 percent increased risk of pancreatic cancer over those who consumed little or no meat products.
• #37: Once you have achieved a desired Monitoring your weight will help you stop weight gain from occurring by creating the awareness. You may not always feel a difference in how your clothes fit. To ensure you are eating healthy, keep an accurate food journal. Write down everything you eat or drink. Be honest and accurate, otherwise the journal is not as helpful. The food journal will help you realize when higher calorie foods are being included more frequently then they should.