Fit after 50 Fitness Essentials...5 Three Pillars There are three essential things you have to do to...

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TableofContentsCopyright Notice 2 Introduction 4 Three Pillars 5 Fitness 6

Who 6 What 6 When 8 Where 8 Why 9 How 10

Starting From Nothing 10 Step It Up A Notch 11 Aerobic Fitness 12 Interval Training 12 Strength Training 13 Functional Fitness 14 Core Training 15 Balance Training 15 Flexibility and Stretching 16

Strategies for Success 17 Make the Decision to Adopt a Fitness Lifestyle and Commit! 17 Set Specific Goals 17 Get Appropriate Nutrition 17 Make Exercise Fit Your Schedule 18 Use Technology 19 Write it Down 19 Get Enough Sleep 19 Be Realistic 19

Nutrition 20 Weight Management 21

Begin with Determining Calorie Needs 22 Eat mostly fruits and vegetables 22 Focus on the Healthy Fats 23 Include Whole Grains 24 Reduce Salt 24

Introduction It’scommonsenseandafactthatregularphysicalactivityhasimportantbenefitsforphysicalandmentalhealth.It’salsocommonsensethatthroughouthumanhistory,peoplehadtoengageinmorephysicalactivitythanpeopledotoday.WiththeadventofTV,thecomfortsofhome,computersandtheinternet,peoplearenowmoresedentarythaneverbefore.Withthedecreaseinphysicalactivity,comesanincreasedriskofmanyhealthproblems,includingcardiovasculardisease,type2diabetes,anxiety,depression,musculoskeletalproblems,somecancersandunhealthyweightgain.Weknowthatdoingsomephysicalactivityisbetterthandoingnoneatall,andthatincreasingamountsofphysicalactivityprovideevenmorehealthbenefits.Oneofthegreatthingsaboutphysicalactivityisthattherearesomanywaystobeactive.Andwhiletheminimumrecommendationforactivityis30minutesperday,youdon’thavetodothatallatonce.Youcanbeactiveinshortspurtsthroughouttheday,oryoucansetasidespecifictimesofthedayonspecificdaysoftheweektoexercise.Manyphysicalactivities—suchasbriskwalking,rakingleaves,ortakingthestairswheneveryoucan—arefreeorlowcostanddonotrequirespecialequipment.Althoughphysicalactivityisgenerallysafeforeveryone,ifyou’reunaccustomedtoactivityyoushouldstartgently(forexample,bywalking),withoutover-exertion,andtograduallybuilduptowardsreachingrecommendedlevels.Consultahealthprofessionalifyou’reunsure.ThegoalofthisQuickFitnessGuideistoprovideyouwithanswerstothe7KeyQuestionsthatbringclaritytoanything:Who,What,When,Where,Why,How,andHowMuch?Let’sfaceit:Actionisthekeytoeverything.Ifyoucontinuetotakeaction,youcanandwillsucceed.

Three Pillars Therearethreeessentialthingsyouhavetodotoobtainoptimalphysicalfitnessandkeepyourbodyhealthytopromotealonglife,minimizeyourriskofchronicdiseasescognitivedecline.Theseincludemanagingyourweight,choosingtherightfoodsforoptimalnutrition,andexercising.AccordingtotheauthorsofaMarch2003studypublishedin"AgeandAgeing,"peoplewhoengageinunhealthyhabits--suchassmoking,apoorqualitydiet,andphysicalinactivity--areatincreasedriskforprematurehealthdeclineanddeath.WeightManagement:Manychronicdiseasesthatafflictpeopleover50arerelatedtoweightmanagement.Beingoverweightdramaticallyincreasesthelikelihoodthatyou’llgetheartdiseaseand/ordiabetes,justtonameafew.It’sthereforecriticalthatyoumanageyourweight.InMarch,2001"TheNewEnglandJournalofMedicine"publishedahallmark16-yearstudywhereparticipantswhomaintainedabodymassindexof25orlesswerehadsignificantlyreducedriskfordevelopingtype2diabetescomparedtopeoplewithhigherBMIs.Thefactis,dietshighinsaturatedfat,sugarandprocessedfoodscommonlyleadtoaddedpounds,whichincreasesyourriskforhighbloodpressure,arthritisandcertainformsofcancer.We’lldiscussthatfurtherlater.ProperNutrition:Choosingtherightfoodsisessentialforphysicalfitness.Thinkaboutitlikethis:youwouldn’tputregulargasinFerrari,sowhywouldyouputunhealthyfoodinyourbody?It’sactuallyprettysimple:toachieveoptimalhealth,fruits,vegetablesandwholegrainsshouldcompriseabout75percentofeachmeal.Ideally,theother25percentwouldincludeleanmeatssuchasskinlesschickenorotherpoultry,fishsuchassalmonortuna.Also,it’sagoodideatoregularlyhavemeatlessmealscomprisedofbeansorsoyproductstosubstituteredmeat.Finally,limitsugar,saltandfriedfoods..Youshouldalsolimitsalt,drinklotsofwater,andavoidprocessedfoodsandsodas,whetherthesodaisregularordiet,andreduceyourportionsforbetterweightcontrol.

PhysicalActivity:Finally,therearesimplytoomanystudiesthatconcludethatexerciserelatedfitnessisessentialtolongevitytoquote.Arecentstudyconcludedthatphysicalactivityisthenumberonecontributortolongevity,evenifyoudon’tstartexercisinguntilyoursenioryears.Andaddingphysicalactivitywillalsohelpyoutoenjoyyouryears,becauseyou’lllookbetter,feelmorementallyalert,havemoreenergy,reduceoreliminatetheachesandpainsthatoftenaccompanyaging,andimproveyoursenseofwell-being.

Fitness WhoThisshouldbeobvious:everyoneshouldgetfit.Therearesomanybenefits,allofwhichfallunderimprovedqualityandlengthoflife,betterabilitytogetaround,lesspainanddiscomfort,etc.Thetrickis:don’toverthinkit.It’sbeginsassimplyasputtingonyourshoes,andgoingforawalk.Fitnessdoesn’thappenovernight,sodon’tstopifyoudon’tseeinstantimprovements.Thinklifestyle.Adoptafitnesslifestyle,andyou’lladdyearstoyourlife,andlifetoyouryears.Afterall,whodoesn’twanttofeelgreat?

WhatIfyou’renewtofitness,itmayseemlikeyouhavetolearnawholenewlanguage,whichisbothfrustratingandintimidating.Don’tworrythough,becauseevenfolkswithalonghistoryofexercisingmayhavemisconceptionsaboutexactlywhatsomefitnesstermsmean.Let’sstartwithadefinitionoffitness:

“Theabilitytocarryoutdailytaskswithvigorandalertness,withoutunduefatigue,andwithampleenergytoenjoyleisure-timepursuitsandtomeetunforeseenemergencies”.USDHHS

Fitnessisconventionallybrokeninto2categories:SkillRelatedFitnessistheabilitytoperformwellineverydaylifeactivitiesandsports–orjustdoyourdailytaskseasily–andincludes:

1. Agility:Theabilitytochangebodypositionquicklywhilemaintainingcontrolofitsmovement

2. Balance:Theabilitytomaintainorregainequilibrium,whilemovingorstationary

3. Coordination:Theabilitytousesensesofthoughtandsighttogethertoaccomplishaccurateandwelltimedbodymovements

4. ReactionTime:Theamountoftimeittaketostart(orstop)movingonceyoudecidetostart

5. Speed:Theabilitytoperformamovementtocoveradistanceinashortamountoftime

6. Power:TheabilitytodostrengthperformancesquicklyHealthRelatedFitnessinvolvesexerciseactivitiesthatyoudoinordertotrytoimproveyourphysicalhealthandstayhealthy,particularlyinthecategoriesofcardiovascularendurance,muscularstrength,flexibility,muscularenduranceandbodycomposition.Ideally,youshouldincludeactivitiesandexercisesthatpromoteeachofthesecomponents,ashealthrelatedfitnessisconsideredthemostimportantbecauseyouneedittomaintaingoodhealthandwellness.

1. CardiovascularFitness:theabilityofthecirculatoryandrespiratorysystemstosupplyoxygentoskeletalmusclesduringsustainedphysicalactivity.

2. MuscularStrength:themaximumamountofforceamusclecanputoutwhenitcontracts.Thisisbuiltbyexercisethatisstrenuousforshortperiodsoftime.

3. MuscularEndurance:theabilityofthemuscletosustainactivityorcontinuetoperformwork

4. Flexibility:therangeofmotionaroundajoint,andcanbeimprovedbyregularstretching.

5. BodyComposition:therelativeamountofmuscle,fat,bone,andothervitalpartsofthebody.

Sothereare11componentsoffitness,andthereyouhavethem.Ideally,payattentiontoalltheseareas,andincorporateacomprehensivefitnessprogramthatwillhaveyouachievingalevelofcompetenceineacharea.

WhenDoyoufeelmorelikebeingactiveinthemorning,afternoon,orevening?Ifyoucan,scheduleyourworkoutsfortimeswhenyoufeelreasonablyenergetic.Rememberthatphysicalactivitysessionscanbespreadoutovertheday.Youdon’thavetobeactivemorethan10minutesatatime.Thekeythingtothinkaboutiswhattimeofdayworksbestforyou.Thebesttimeofthedayiswhenyouwilldoitmostconsistently;becausethebenefitsofphysicalactivityaredirectlyrelatedtotheamountyoudoonaconsistentbasis.Ifyou’retightontime,thangetcreativeandbreakupyouractivityintodailyboutsof310-minuteincrements.

WhereTherearesomanythingsyoucandotointegrateactivityintoyourlife,thattheanswertoWhere?isanywhere!Thatsaid,thingstoconsiderincludewhetheryouprefercompany,oryouliketodothingsonyourown.Ifyouliketobeindependent,activitieslikeswimming,running,walking,weightlifting,orhouseholdchoresmayappealtoyou.Ontheotherhand,ifyouprefergroupactivities,thenthingsliketennis,dancing,orjoiningarunningorhikingclubwillappealtoyou.Ifyoudoprefergroupactivities,anddon’tknowwheretofindagroup,IsuggestlookingatMeetup.com,whereyouwillmostlikelyfindalocalgrouptojoin–andifaMeetupgroupdoesn’texistnearyou,thenstartone!

WhyQuitesimply,ifyouwanttoenjoygoodhealthandlongevity,fitnessisfundamental.Ifyou’renotworkingtogetfit,you’renotlivinglifetoitsfullestpotential–andyou’repotentiallyreducingthequalityandquantityoftheyearsyou’lllive.You’renotsimplygettingactiveasyoustrivetogetfit.You’reimprovingyourbody’sabilitytofunctionproperly.You’reensuringbetterongoinghealth,loweringyourriskofdisease,andensuringthattheyearsyouhavewillbehealthyandfullyfunctional.

Thebenefitsoffitnessextendfarbeyondweightmanagement.Studiesshowthatregularexerciseprovidesavastarrayofbenefits,includingmentalhealth,stressrelease,bettersleep,reduceddepression,improvedrelationships,andleadstoahealthierandhappierlifeoverall.Here’sashortlist.Tolearnmoreaboutthese,visitFitafter50.1. Reduceriskofheartdisease2. Reduceriskofstroke3. ReduceriskofAlzheimer’sdisease4. ReduceriskofParkinson’sdisease5. Reduceofahiporvertebral

fracture6. Reduceriskofcolon&breast

cancer7. Reducebloodpressure8. Preventandcontroldiabetes9. Reducebodyfat10. Reducecholesterol11. Reduce,decreaseand/orprevent

backpain12. Preventorreduceboneloss13. Improveself-esteem14. Preventorpostponedisabilities15. Reducestress16. Increaseoverallhappiness

17. Improveself-confidence18. Improvecardiorespiratoryand

muscularfitness19. Preventcognitivedecline20. Reduceanxiety21. Reduceriskofinjury22. Boostbrainpower23. Improvememory24. Helpcontroladdiction25. Increaserelaxation26. Increaseproductivity27. Increaseenergy28. Improvesleep29. Improvesexlife30. Prolongyourlife31. Improvebalance&coordination32. Achievehealthierbodymassand

composition

StartingFromNothingHowcanyougetfit?Whatifyou’veneverbeenfit?Whatifstartingfromnothing?Thetrickistojuststart.Aerobicexercisesuchaswalkingistheeasiestformostpeople.Putsomeshoeson,andwalkoutyourfrontdoor,thenkeepgoing.Butwalkingisjustonething.Whatelsecanyoudo?

1. Mowyourlawn2. Vacuumyourhouse3. Dustyourhouse4. Washyourwindows5. Washyourcar6. Startjogging7. Goforabikeride8. Walkyourdog9. Goforaswim10. Goforahike11. PlayPing-Pong12. Playtennis

13. Getonarowingmachine14. Joinarowingclub15. Joinajoggingclub16. Joinahikinggroup17. Takestairs,notelevators18. Parkfarfromthestoreand

walk19. Gocanoeing20. Godancing21. Joinadanceclub22. Gardening

Thesearejustideastogetyouthinking.Thekeyismovement.Peoplespendtoomuchtimesitting.ShutofftheTV,anddosomethingactiveinstead.Remember,thepeoplewholivethelongestdon’texercise,perse,buttheyhaveactivelifestyles.Theymove,constantly,everyday.Doingactivitiesyouenjoyincreasestheprobabilitythatyou’llnotjuststart,butmaintainafitnesslifestyle.Theimportantthingtorememberisthatanythingyoudotokeepphysicallyactiveisgood.Forpeoplewhoaren’tactiveatall,agoodgoaltoshootforis30minutesofexerciseonmostdaysoftheweek(whichcouldbeasmildasgoingforawalk).

Forregularfitness,TheAmericanHeartAssociationrecommendsatleast150minutesperweekofmoderateexerciseor75minutesperweekofvigorousexercise(oracombinationofmoderateandvigorousactivity).30minutesaday,5timesaweekisaneasygoaltoremember.Remember,thebenefitsarethesameevenifyoudivideyourtimeinto2or3segmentsof10to15minutesperday.Ifyou’reoneofthepeoplewhoarelookingtoloweryourbloodpressureorcholesterol,therecommendationisfor40minutesofaerobicexerciseofmoderatetovigorousintensity3to4timesaweektolowertheriskforheartattackandstroke.Remember,exerciseisintegraltofitness,andtoyourongoinghealth.AccordingtoastudydonethroughHarvard,thegreatestindicatorofvitalityandlongevityisregularexercise.Notfamilyhistory.Notenvironmentalexposure.Notevenwhetheryousmoke.Simplyput,nothingcanreplacethebenefitsofexercise.Andsadly,thereisnomagicpill.Onlyregular,sustainedeffortcanenableyoutocreatethequalityoflife,vitality,andlongevityyoudesire.

Akeytosuccessisthatgettingfitmustbeenjoyable.

StepItUpANotchBeyondthesimpleactofbeginningtodosomething,thenextstepsaretoextendwhatyoudototuneyourbodytooptimalfitness.Thisinvolvesdoingmore,andyoucanstartthatwithaslittleorasmuchasyoucanmuster.Thegoodnewsisthatourbodiesareremarkablyefficientandadaptable.Whateverwedoonaregularbasis,ourbodiesadapttoit,andbecomegoodatit.Thisistruewithexercise:ifyoudothesametypeofexercisedayafterday,you’llbecomequitegoodatit.Asyouadapt,andexercisebecomeseasytocomplete,it’stimetostepitupandchallengeyourbodywithsomethingnew.

Asyoulookfornewthingstodo,focusondevelopingawellroundedprogramthatincludesthefiveessentialelementsforoptimalfitness:aerobicfitness,strengthtraining,coreexercises,balancetraining,flexibilityandstretching.

AerobicFitnessWe’vealreadytouchedonaerobicfitness,whichyou’llalsohearrefereedtoascardiovascularfitness,or“cardio.”Asaerobicfitnessistheeasiesttobeginwith,it’swheremostpeoplestart.Doinganyoftheexerciseslistedabovewillgetyourheartpumpingandimprovetheamountofoxygeninyourblood.Asyouimproveyouraerobicfitness,yourheart,lungsandbloodvesselsgetmoreefficientattransportingoxygenthroughoutyourbody.

IntervalTrainingAtthesimplest,IntervalTraininginvolvesalternatingperiodsofexercisewithperiodsofrest,suchasjoggingfor30secondsandthenwalkingfor60seconds,andrepeatingthatseveraltimes.Whileanyformofintervaltrainingisgood,becauseitraisesyourheartrateandforcesyourbodytoadapttomorestress,researchhasproventhatthebestandfastestwaytoimproveyourphysicalfitnessiswith“HighIntensityIntervalTraining”or“HIIT.”HIITalternatesshortperiodsofhighintensityeffort(usually30seconds)followedbyrestperiods.Asampleworkoutmightlooklikethis:

Warm-up:Walkfor5minutesJogverymildlyfor30seconds,thenwalkfor90seconds.Repeat4times.(8minutes)HighIntensityIntervalTrainingSession:Runasfastasyoucanfor30seconds,thenwalkfor90seconds.Repeat8times.(16minutes)CoolDown

Walkfor10moreminutesThat’syourwholeworkout,andyou’redoneinunder40minutes!HIITdramaticallyimprovesyourcardiovascularfitnessandfat-burningcapabilities,soit’sanextraordinarilyefficientuseofyourtimeforthebenefitsitbrings.

StrengthTrainingStrengthtrainingisessentialifyouwanttoobtainoptimalphysicalfitness.Trainingatleasttwiceaweekhelpsincreasemuscularfitnessandbonedensity,andalsohelpsyoumaintainmusclemassduringaweight-lossprogram.Strengthtrainingalsoimprovesyourabilitytomaintainand/orloseweight,becauseit’syourmusclesthatburncalories,sohavemoremusclebydefinitionmeansthatyourbodyburnsmorecalories.Finally,strengthtraininghelpscombatthelossofmusclemassassociatedwithaging(sarcopenia),buildsstrength,andimprovesfunction.Whenstrengthtraining,keepinmindthatyourgoalistoexhaustyourmuscles.Differentpeoplewillhavedifferentgoals,rangingfrompreventingagerelatedmusclelossto“gettingripped.”Topreventagerelatedmuscleloss,researchrecommendsthatyouworkoutatleast3daysperweek,for45minutestoanhoureachtime.Theresearchshowsthattheidealreprangeis8-12reps;pickaweightthatisheavyenoughthatyoucan’tdomorethat12reps.Youcanbreakupyourworkoutssoyoufocusondifferentmusclegroupseachtimeyouworkout.Asfaras“gettingripped”goes,that’sbeyondthescopeofthishandbook,andtherearelotsofwebsitesthatyoucanlookto.

FunctionalFitnessFunctionalFitnessisexercisethatmimicsthewayyoumoveineverydaylife,andfollowsthebasichumanmovementssuchaswalking,stepping,bending,reaching,orlifting,withanexerciseprogramthathelpswithyournormaldailyactivities.Additionally,sinceduringourdailyactivitieswestand,bend,reach,lean,twist,turn,stoopandchangedirectionsconstantly,weneedtotrainforthe3planesofmovement:fronttoback,sidetosideandrotational.Atthesimplest,FunctionalFitnessisbasedonthepillarsofhumanmovement:1.PushThepush-upisprobablythemostfamiliarpushexercise.Anotheristhemilitarypress,whereabarbellisliftedoverhead.2.PullThepull-upisthemostfamiliarpullexercise,butyoumaybefamiliarwiththedeadlift,whereyouliftsomethingoffthefloor.Thedeadliftisoneofthemostfundamentalmovements–thinkaboutit:what’smorebasicandnaturalthanpickingsomethingupoffthefloor?3.SquatThebodyweightsquatisthemostbasic,andit’ssomethingwedoeverydayaswesitdownandstandup.4.HingeThehiphingeissimplyreferstowhenyoubendatthehiptopicksomethingup.Thedeadliftexercisebeginswithahiphinge,andthenincorporatesbendingattheknees.5.RotateWealltwistandturneveryday,soincorporatingrotation-basedexercisesisimportant.It’salsosomethingthatistragicallyoverlooked–gotoanygym,andyou’llrarelyseeanyonedoinganyrotationoranti-rotationexercises.Yetwe

rotateallthetime.Insportsweseeitinthegolfswingandthebaseballswing,orwhenatennisplayerswingsthetennisracquet.Youprobablyrotatewhenyoushutyourcardoor.6.Walk(orRunning)Walkingisafundamentalpartofdailylifeandshouldbeapriorityinanytrainingprogram,especiallyoneaimedatbeginners.Importantnote:walkingover6milesperweekisassociatedwithpreventingcognitivedecline.7.LungeLungesareimportantandaredirectlyrelatedtowalking,stairclimbing,andpickingupstuffoffthefloor.Youcanaddordecreasetheamountofweightornumberoflungesasyourfitnessgoalsandabilitypermits.

CoreTrainingTrainingyourcoreinvolvesworkingthemusclesinyourlowerback,abdomen,andpelvis,andisakeyelementofawell-roundedfitnesstrainingprogram.Yourcoreprovidesthefoundationformmovementthroughoutyourentirebody.Astrongcoresupportsandprotectsyourback,makesyourentirebodylesspronetoinjury,andpromotesbalanceandstability.Coreexerciseshelptrainyourmusclestobracethespineandenableyoutouseyourupperandlowerbodymusclesmoreeffectively.Sowhatcountsasacoreexercise?Acoreexerciseisanyexercisethatusesthetrunkofyourbodywithoutsupport,suchasabdominalcrunches,medicineballs,orbalanceboards.Aweakcorecontributestopoorstability,andinhibitsproperlimbmovements,resultinginmuscleimbalances

BalanceTrainingAswegetolderit’sincrediblyimportanttoincorporateexercisesthatmaintainorimprovebalanceinourroutineexercises.Thefactis,balancedeteriorateswithage,whichiswhyfallsaresoprevalentamongolderpeople.Afewsimplethings

thatimprovebalanceincludestandingononelegforincreasingperiodsoftime,orstandingwithyourlegswideapart,orjuststandingwithyoureyesclosed.Activitiessuchastaichicanpromotebalance,too.Abigbenefitofbalancetrainingisthatitimprovesproprioception,whichisyourbody’sabilitytosenseitself,tointerpretanduseinformationaboutyourpositioninspace.Proprioceptionisessentialforeffectiveinteractionwithyourenvironment.Alackoforreductioninproprioceptioncommonlyresultsinfalls,reducedfunctionalindependenceinolderpeople,reducedrecoveryafterastroke,andotherconditionssuchasParkinson'sdisease.

FlexibilityandStretchingFlexibilityisanimportantpartofphysicalfitness,andbecomesincreasinglyimportantasweage.Oneofthejoysofagingisthatourmusclesandtendonsshortenanddon'tfunctionproperly,increasingtheriskofmusclecramps,pain,anddamage.Flexibilityenablesustogetthroughdailyactivitiessuchasbendingdowntopickupstufffromthefloorortieyourshoes.Stretchingregularly–atleast3-4timesperweek-makesyourmuscleslongerandmoreflexible,whichincreasesyourrangeofmotion,reducespain,riskforinjury,promotesbetterposture,andcanevenhelprelievestress.Forthisreason,stretchingandflexibilityactivitiesareanappropriatepartofaphysicalactivityprogram.Yourbodyismostreceptivetostretchingwhenyourmusclesarewarmedup,soeitherwarmupbywalking,marchinginplaceordoingafavoriteexerciseatlowintensityforfiveto10minutes,orstretchafteryouexercise.It’sagoodideatostretchwheneveryouexercise,andifyoudon'texerciseregularly,stretchatleastthreetimesaweekafterwarmingup.Yogaisafantasticactivitytopromoteflexibility,andhighlyrecommended.

StrategiesforSuccess

MaketheDecisiontoAdoptaFitnessLifestyleandCommit!Makethedecisiontodaytoadoptafitnesslifestyle,andcommittoitnowandintheyearstocome.“Usingthepowerofdecisiongivesyouthecapacitytogetpastanyexcusetochangeanyandeverypartofyourlifeinaninstant”saysTonyRobbins,theworldsmostsuccessfulsuccesscoach.Foryourdecisionstoreallymakeadifferenceinyourlifeit’simperativetodecidewhatresultsyou’recommittedto—andknowspecificallyhowtheseresultswilltransformyourlife.It’simportanttoreallydecidetoadoptafitnesslifestyle,andtogetclearabouthowthatwillaffectyourlifeforthebetter.Withthatclarity,you’llfinditbecomeseasiertoincorporatefitnessintoyourdailyschedule,whichwillmoveyouinthedirectionlivingalongerandhealthierlife.

Usingthepowerofdecisiongivesyouthecapacitytogetpastanyexcusetochangeanyandeverypartofyourlifeinaninstant.

TonyRobbins

SetSpecificGoalsMakeyourgoalsclearandmeasurable,andfocusedonsomethingyouwanttoworkon.Makeshort-termgoalsandlong-termgoals.Makesureyourgoalsareattainable.Berealistic.Setgoalsinsmallerstepstowardyourultimategoaltoestablishapatternofsuccess.

GetAppropriateNutritionGettingtherightnutritioneachdayisasimportanttofitnessastherightexerciseroutine.Remember:Planfoodsthatsupportenergy,strength,endurance,andrecovery.Andeateachfoodattherighttimeofdayforoptimalresults.Partof

thisistoeatfreshwholefoods.Makethecommitmenttochoosinghealthyfoodsatalltimes.TheAmericanCollegeofSportsMedicinesays,“Adequatefoodandfluidshouldbeconsumedbefore,during,andafterexercisetohelpmaintainbloodglucoseconcentrationduringexercise,maximizeexerciseperformance,andimproverecoverytime.Athletesshouldbewellhydratedbeforeexerciseanddrinkenoughfluidduringandafterexercisetobalancefluidlosses.”

Before:About2hoursbeforeyouexercise,you’llwanttodrinkaglassor2ofwater,andeatsomewholegraincereal,ortoast,orsomefruitsandvegetables.It’sagoodideatoavoidsaturatedfatsandevenalotofhealthyprotein,becausetheydigestslowlyandtakeawayoxygenandenergy-deliveringbloodfromyourmuscles.Ifyouonlyhave5-10minutesbeforeyouexercise,eatapieceoffruitsuchasanappleorbanana.During:Stayhydrated.After:Afteryourworkout,drinkplentyofwater.Becauseexercisingburnscarbohydratesduringexercise,it’sagoodideatoreplenish.Havesomeorangejuiceorfruit.Finally,havesomeleanprotein,becauseproteinhelpsrepairandgrowyourmuscles.

Sodowhatworksbestforyou.Knowthatwhatyouputinyourbody(nutrition)isasimportantasyouwhatyoudowithyourbody(exercise).Botharecrucialtokeepingyourengineperformingatitsbest.

MakeExerciseFitYourScheduleYoudon'thavetoexerciseatsettimes.Startthinkingofwaystofitexerciseintoyourdailyroutine.Parka10-minutewalkfromwork.Parkinthefarthestspacefromthestore.Takethestairs.Houseworkqualifiesasexerciseifyoudoitata

goodpace.Juststartslowly,maybewith10-15minutesofyourchosenactivity,ratherthananhour,andworkyourwayup.

UseTechnologyDownloadafewfreefitnessappsonyourcellphone,andfindonethatworksforyou.Ilikeintervaltraining,andtherearefreeintervaltrainingappsthatareextremelyflexible,soit’seasytosetsmallgoalsandslowlyincreaseyourexercise.Ifyou’vechosenwalking,there’sagreatappcalledMapMyWalkthattracksyoursteps,miles&caloriesburned.It’sfunandmotivatingtoseewhatyou’reachieving,anditalsoletsyoushareyourworkoutswithfriends.

WriteitDownIt’sagoodideatokeeparecordofyourexercise,becauseithelpsyoustaymotivated.Hereagain,youcanusetechnology.MostcellphonesthesedayshaveaNotesapp,whereyoucaneasilytrackthedaysyouexerciseandtheworkoutsyoudo.

GetEnoughSleepWhileingeneral,occasionallynotsleepingwellwon’timpactyourexerciseroutine,there’sanabundanceofresearchthatshowsthatconsistentlygettinginadequatesleepcanresultinsubtlechangesinhormonelevels,particularlythoserelatedtostress,musclerecovery,andmood.Whilenoonecompletelyunderstandsthecomplexitiesofsleep,someresearchindicatesthatsleepdeprivationcanincreaselevelsofcortisol(astresshormone),decreasetheactivityofhumangrowthhormone(whichisactiveduringtissuerepair),anddecreaseglycogensynthesis.

BeRealisticYouwon’treachyourfitnessgoalsovernight.There’snoreplacementfortimeandefforttomakeyourexerciseroutinesuccessful.Makethedecision,commit,stickwithit.It’salifestylethatwilladdyearstoyourlife,reducesomeofthe

discomfortthatcomeswithgrowingolder,andaidinkeepingyoumentallysharp.Whywouldn’tyouwantthat?

Nutrition Exerciseisanessentialcomponentofoptimalphysicalfitnessandpromotesgoodhealth,assistswithweightmanagementorloss,andhelpstopreventdiseasesandcognitivedecline,butit’snotenough.Goodnutritionisabsolutelyessentialtoachievingoptimalhealth,andresearchshowspropernutritionplaysabiggerroleinweightlossormanagementthanyourexerciseroutine.Herearesomebasicfactstostartwith

1. Betternutritionenablesbetterhealth2. Alltruenutritionexpertsagreeonwhatconstitutes“betternutrition,”3. Allnutritionexpertsagreeonwhatis“worsenutrition,”orwhatfoodsto

drasticallylimitoreliminatefromyourdietentirely4. Whatyoueathasabiggerimpactonyourweightthananythingelseyoudo5. Sugarisbad.Sugarprovidesemptycaloriesandresearchindicatesthatitis

aleadingcauseofdiseasesthatkillmillionsofpeopleeachyear6. Diets,withrareexception,don’twork.Theonlywaytoensurelongterm

weightlossandalifetimeofimprovedhealthistoadoptahealthylifestyle7. Unprocessedfoodishealthiest

MichaelPollanputitbest:eatfresh,wholefoods,mostlyplants.Putanotherway,yourdietshouldincludeprimarilyfreshwholefoods,preferablyorganic,andconsistofatleast60%fruitsandvegetables,nuts,seeds,wholegrains,beans,legumes,herbsandspices.Youshouldlimitasmuchaspossible,andideallyeliminate,processedfood,processedsugarandartificialingredients.Also,makesuretodrink8-10glassesofwaterperday.Foroptimalphysicalfitnessandtoachieveyourbesthealth,approachyourfoodwiththefollowingrecommendations:

1. Reduceoreliminaterefinedsugarsandprocessedfoods.2. Eatmorevegetablesandfruits.Makefruitsandvegetablesatleast60%of

yourdailyfoodintake.3. Don’teatanythingthatwon’trot.Honey,andafewotherthingsare

exceptions,butthingslikeOreosdon’trot.Ifmold,mildew,fungusandmicrobeswon’teatit,it’snotfood,andyoushouldn’teatit.

4. Don’teatanythingthatpeople200yearsagowouldn’thaveeaten.Ifitwasn’tavailablethen,don’teatitnow.

5. Drinkmorewater.Stayingwellhydratedkeepsyourbodyhealthyandyourcells,muscles,andtissuesoperatingproperly.

6. Eatfishatleastonceperweek,andideallymoreoftenthanthat.Fishcontainstheomega-3fattyacidsEPAandDHA,andhasstronganti-inflammatoryproperties.

7. Nevereatuntilyou’refull.Stopeatingwhenyou’re80%full.8. Learntocook.Theeasiestwaytocontrolwhatyoueatistoprepareit

yourself.9. Diversify.Eatasmuchvarietyaspossible.

Weight Management Beingfitnecessarilyincludesadoptingalifestylewhereyouobtainandmaintainahealthybodyweight.Thatsaid,let’sjustfacetheplainfact:ifyou’reoverweight,it’snotyourbodyormetabolismthatcausesit–it’syourbrain.Poordecisionsleadtoweightgain,andgooddecisionsenableyoutoloseweight.Thegoodnewsisthatwhenyouchangeyourdecisions,youchangeyouroutcomes.Isiteasy?Notinmyexperience.Buttheimportantfactisthatyoucandoit,eventhoughittakestime.Aswithallbehaviorchange,ittakescommitmentandpractice.Itdoesn’thappenovernight.MostpeoplechangehabitsmoreslowlythanaircraftcarriersmakeU-turns.Itcantakeyearstoestablishnewhabits,rituals,androutines.Choosingtoeathealthyandincreaseyourphysicalactivityhelpswithweightmanagementanddecreasesyourriskforchronicdisease.Isn’titworthmakingthechoice?

BeginwithDeterminingCalorieNeedsThefirststepforanyhealthyeatingplanistodeterminewhetheryouwanttomaintainorloseweight.Youthenneedtoknowtheaveragenumberofcaloriesyourbodyburnseveryday(yourBaseMetabolicRate,or“BMR”),andthenadoptadailycalorielevelbasedonwhetheryourgoalisweightmaintenanceorweightloss.Maintainingyourcurrentweightinvolvesconsumingthesamenumberofcaloriesthatyourbodyburnsduringyourdailyactivities.Byeliminatingsodas,sugar,processedfoods,andtrans-fats,andchoosingfoodsincludingfruits,vegetables,wholegrains,leanmeats,poultry,seafood,legumes,andlow-fatdairyproducts,you’llnaturallymovetowardsabalancewherethecaloriesyouconsumewillapproximatelyequalthecaloriesyouexpend.Inotherwords,youneedtobalanceyourdailyphysicalactivitylevelswithanappropriatecalorielevelforweightmanagement.Losingweightrequiresthatyouconsumefewercaloriesthanyourbodyburns,whichproducesanenergydeficit.TheNationalHeart,Lung,andBloodInstitute(NHLBI)recommendsyoureduceyourcaloricintakeby500–1,000caloriesperday,whichprovidesasafeandconsistentweightlossofapproximately1to2poundsweightlossperweek.

EatmostlyfruitsandvegetablesWhileanyfruitsandvegetablesaregood,thefreshfruitsandvegetablesfromyourlocalfarmersmarketarebest.Why?Youcanbuyanorganicapplefromyoursupermarketthatwasharvested8monthsago8000milesaway.Doyouthinkthathasthesamenutritionalvalueasanorganicapplethatwasharvested2daysago,30milesfromwhereyoulive?Thesimplefactisthatfreshisbestwhenitcomestotasteandnutrition.Adiethighinfruitsandvegetablesprovideslotsofcomplexcarbohydrates,alongwithsolubleandinsolublefiber,vitamins,minerals,andotherhealthpromoting

substances.Additionally,focusingonfruitsandvegetableshelpsyouloseweight,becausefruitsandvegetablesarelowinenergydensity(caloriespergramoffood)becausetheyhaveahighwaterandfibercontent.Tipstoincreasefruitsandvegetablesinyourdiet:

• Eatdark-greenleafyandyellowvegetablesdaily,likekale,spinach,broccoli,andzucchini.

• Eatlegumes,peas,andlentilsoften.• Citrusfruits,melons,berriesaregreatasdailysnacks.Blueberriesaregreat

inoatmeal.• Rawvegetablessuchascarrots,celery,andbroccoli,andfruitsuchas

applesorbananasmakegreatsnacks.Trynewfruitsandvegetables.It’simportanttodiversify.Youmightbesurprisedathowgoodnewfoodscanbe!

FocusontheHealthyFatsBelieveitornot,about1/3ofthecaloriesinahealthybalanceddietcomefromfats–aslongasthosearefromtherightsources.Choosefoodsthatcontainhealth-supportingfatsandeliminateordrasticallyreducesaturatedandtransfats.Goodfatsincludethosefromplantsourceslikevegetableoils,nuts,andseeds.Saturatedfatsaretypicallyfoundinanimalproductslikefattymeats,wholemilk,cheeses,icecream,andbutter.Eliminateordrasticallyminimizeyourintakeoffriedfastfoodsandanythingcontaining“partiallyhydrogenated”ingredients,whicharenotnatural.Tipstoreducebadfatsandincreasegoodfats:

• Eliminatetransfatsbyeliminatingordrasticallyreducingyourintakeoffriedfoods.

• ReplacemargarineandCriscowithbutterand/oroliveoil

• Chooselow-fatornonfatdairyproductswhenavailable• Trimexcessfatandremoveskinfrommeatsandpoultrybeforeeating• Replaceredmeatwithfishsuchassalmon,tuna,ormackerelatleasttwice

aweektodecreaseyoursaturatedfatandincreaseheart-healthyomega-3(polyunsaturated)fattyacidsinyourdiet

• Pickatleastonenightperweektoeatvegetarian.

IncludeWholeGrainsResearchshowsthatwholegrainsnotonlyhelpwithweightmanagement,theyalsolowertheriskofchronicdiseases,suchascoronaryheartdisease,diabetes,andcancer.Researchoverwhelminglyshowsthathigherintakeofwholegrainsisassociatedwithreducedriskofobesityandweightgain.Therecommendedamountofwholegrainsyoushouldbeconsumingperdayis316gramservings–whichislessthat2ounces.Tipstoincreasewholegrains:

• Eat1⁄2cupoatmeal.Greatwithblueberries,andreducescholesterol!• Haveyoursandwichonwholegrainbread• HaveawholegrainEnglishmuffinwithbreakfast• Have2cupspopcornasasnack• Replacewhitepastawithwholewheatpasta• Replacewhitericewithbrownriceatdinner

ReduceSaltMostAmericanseattoomuchsalt,andabout75%ofsaltintheU.S.dietcomesfromprocessedfoods.Andsaltisdirectlylinkedwithweightgain.Arecentstudylinkedobesityandsodiumintake,soreducingyoursaltintakeislikelytohelpyoushedbellyfat.Thestudyshowedthatveryextragramofsaltyoueatperdayincreasesyourriskofobesityby25percent.

Takecontrol:sincemostofthesaltyouconsumecomesfromrestaurantsorprocessedfoods,whenyouchoosetocookmoreathome,youcontrolyoursaltintake.Andgetthis:1teaspoonofsaltequals2,000mgsodium,whichisapproximatelythemaximumdailyrecommendedintake.Tipstoreducesalt:

• Eatfresh,wholefoods,andtastebeforeyoushake.Youmayneedtoadapttolesssalt.

• Prepareyourownmeals,andlimitthesalt.• Askforyourfoodtobepreparedwithoutsaltatrestaurants.• Replacesaltwithherbsandspicestoflavoryourdishes.• Choosespicesorseasoningsthatdon’tlistsodiumontheirlabels,suchas

garlicpowderversesgarlicsalt.• Choosethelow-sodiumfoods,suchassoysauce,saladdressings,andlunch

meats.• Ifyoumustbuyprocessedfoods,readthelabels.Avoidhighsodiumfoods.

Byfocusingonachievingyourenergybalance(orenergydeficitforweightloss),consumingmorefruitsandvegetables,eatinghealthyfatsandabandoningunhealthyfats,choosingwholegrainfoods,reducingyoursaltintake,andmakingdailyphysicalactivityaregularpartofyourlife,youwillbeonthewaytoadoptingahealthylifestyleandreducingyourriskforchronicdisease.

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