1. Start Walking A good advice in order for you to begin: On the road to work, get off the bus earlier or leave your car little more far and walk a little more OR still better, you use a walk meter and measure the steps that you make daily. Benefits of walking: Walk is a very good way of exercise and only that needs is a pair shoes! And if you want to see how much steps you can make in one day, you hang in our walk meter and
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1. Start Walking
A good advice in order for you to begin: On the road to
work, get off the bus earlier or leave your car little more
far and walk a little more OR still better, you use a walk
meter and measure the steps that you make daily.
Benefits of walking: Walk is a very good way of exercise
and only that needs is a pair shoes! And if you want to see
how much steps you can make in one day, you hang in
our walk meter and start! Remember to begin little by
little - your objective is to increase your steps at 2000
daily. And before you known you will reach the objective
of 10.000 steps the day.
2. Consume total milling foods
It is easier than that you believe - you change in the
sandwich the white bread with bread of total milling and
consume bread rusks of total milling.
Benefits of Total milling foods: Researches show that
the persons with healthy heart tend to consume more
foods of total milling in the frame of balanced diet. There
is a reason for this - the foods of total milling contain
complex carbohydrates and plant fibres that Help
maintaining normal levels of blood sugar in the blood and
assist in the regulation of your body weight. See also Fast
Diet.
3. Buy more fruits and vegetables
Make sure that the fruits and the vegetables it is the first
thing that you shop when you buy foods. Thus you can
base your weekly dinners on fresh materials, while you do
not forget to consume at least 5 portions of daily (400gr)
fruits and vegetables.
Benefits of fruits and vegetables: All know that there is
no magic trick in the consumption of correct foods - all
have to do with achieving a correct balance in what we
eat. Fruits and vegetables - independent if it is for fresh,
frozen, tin, and drained or juices - are full natural
components which can help in the maintenance of
cardiovascular health.
4. Eat more fruits and vegetables
Try bananas, strawberries and apples. Throw a brave
quantity in your cereals or in your yoghurt for a healthy
dessert. You may even want to try the banana diet for
breakfast.
Benefits of eating fruits and vegetables: The
consumption of variety of fruits and vegetables is good
for your heart. This happens because the different fruits
and vegetables contain different vitamins, metal
elements, plant components (included antioxydant) and
plant fibres - all good!
5. Do not be afraid to say “no” in certain obligations
Do not be afraid to say “no” in certain obligations-
specifically if you feel that your day overwhelms you.
And most important, realize when you need help ask for it
Benefits of saying "NO" to obligations: Carried out by
the stress of the day can have an impact in your
cardiovascular health, specifically if you think some of
the ways we use in order to 'cope' with daily stress such as
smoking, the consumption of unhygienic foods and the
lack of exercise. You deserve the right to say NO if it is
for the benefit of you and of your heart - Learn how to
control stress and enjoy your life more.
6. Increase your natural activity
Find small occasions and breaks in the day in order to
increase your natural activity. For example do not use the
remote control, but instead try to walk to the tv each time
you want to change the channel.
Benefits of natural activity: In general, the more active
your are in your life the better it helps in the maintenance
of your cardiovascular health. The exercise can help in the
control of arterial pressure, blood sugar levels and
cholesterol in the blood, while it is easier to control and
maintain your normal and physiologic weight. Even the
least activity, as you raise itself each time where you want
to change the channel it can help your heart and give
impulse in the circulation of blood.
7. Skip the elevator.
Begin walking for only 1 floor at the beginning and
afterwards increase the floors.
Benefits of not using elevators: Walking up the stairs is
a marvellous aerobic exercise. This exercise makes your
heart function a little more and it minimises the
possibility of articulations.
8. Exercise more
If you are not a fun of gym or you haven't exercised for
some time (or at all) then begin slow. Try to run for 1
minute and then to walk for 1 minute. Repeat this circle
for as long as you can (perhaps for 10-20 minutes in the
beginning) and continue increasing.
Benefits of exercise: The aerobic exercise, like running,
intense walking (for a limited interval) increases the
cardiac vibration, a fact that is very good for the health of
your heart. Exercise increases the flow of blood and
intensifies the operation of cardiac system. And while
your heart is a muscle, as any other muscle, becomes
bigger and more possible via the natural activity. Big
heart - a lot of love!
9. Take small breaks for stretching
Find a excuse in order to come out from the office, use
the time to relax and strain your legs. Possibly you can
include this exercise in the hour of lunch break - You can
walk to the bank, you can go on foot to receive the clothes
from the dry cleaner's or walk in the open air in order to
buy your newspaper or your favorite magazine.
Benefits of stretching: When you find some time and
stretch your body either by walking or otherwise then this
exercise is very good for your health and also very good
for your heart. It can make your heart muscles stronger.
10. Eat Low Fat products
It is healthier to have vegetable margarine in your bread
or in your healthy snack than not to eat vegetable
margarine at all. Not all fat products are harmful - some
of them are indeed good for your health. Select a
margarine which includes polyunsaturated fat (low-
hydrogenated fat) instead of butter.
Benefits of eating low fat food: Fat constitutes a source
of energy which provides essential structural elements for
the cells of your body. Certain types of fat can maintain
your heart healthy. Thus, what is important is not only the
quantity but also the type of fat that you consume.
Polyunsaturated fatty products are good! This is
unsaturated fats, which help maintain cardiovascular
health and are in sunflower oil and margarines. See also
healthy weight loss tips.
11. Eat Fish twice a week
Try to eat two portions of fatty fish each week (fatty fish
include mackerel, salmon, sardines, trout and perch) and
select a spread such as Becel which contains vegetable
oils. The fatty fish containing omega 3, which is good for
maintaining cardiovascular health.
Benefits of eating fish: Studies have shown that
consumption of omega 3 fatty helps maintain
cardiovascular health. And indeed there are two different
types of omega 3. One is an essential fatty which is in
vegetable oils,and the other is in fatty fish.
12. Switch off your mobile phone 30 minutes per day!
We know that there may be a challenge for some of you -
but try to turn off your mobile phone for 30 minutes every
day. You can do this when you go back home after work.
You'll see that it worth doing it!
Benefit of switching off your mobile phone: You know
already that stress can increase the risk for health
problems such as high blood pressure,
by disabling your phone (do not worry, it's only for 30
minutes) you can relax without interruptions. I do not
deserve it? Your heart, however, deserves - will be better
long term.
13. Manage your shopping cart
Make a list in advance and avoid to go shopping when
hungry, as you will be surprised by what may result in
your trolley! Try to buy enough fruits and vegetables.
Benefits of managing your shopping cart: Often we can
overestimate how hungry we are. This sometimes leads us
to buy foods that are high in fat or sugar (such as crisps
and chocolate).
Prepare a shopping list for you and plan healthy choices
and stick to them. So this favour for your wallet and your
diet and make your shopping list in advance.
14. Exercise with Friends
Find a friend to exercise together. A friend can lead you
to achieve your goals. Also, to go to the gym is a social
activity!
Benefit of exercising with friends: To have a friend to
exercise with will help you have a motive. Let's face it - if
he/she goes to the gym and you do not go, likely you will
feel a little guilty. While when you go along, there will be
a little healthy competition.
It is also a good idea to set common goals - for example
«If we go to gym three times this week, we can relax the
weekend».
15. Reward your self for your healthy habits
After you make all these changes, you can relax with
certain simple enjoyments. Make a hot bubble-bath, or
buy a new CD to listen or spoil yourself with a massage.
Benefit of rewarding your self: You have adopted
certain healthy habits, which your heart will appreciate.
Therefore, you are eligible for a remuneration for your
hard work. And hope that they were not as bad as you
believed. Looking after your health care can be easy,
entertaitaining and relaxing. You don't feel already the
love?
16. Focus on fiber.
When shopping this week put a lot of oats, legumes
(beans, lentils and chickpeas), total cereal milling without
added sugar, total milling and bread fruit and vegetables.
Benefits of having fiber as part of your diet: Fiber has
many advantages for health - as many people know is
very good for combating constipation.
But this is just one advantage to health by integrating
solvents (oats, pulses, fruits and vegetables) and
insoluble, total milling foods in your diet. There are many
more advantages - the fiber can help reduce blood
cholesterol levels and control blood glucose levels.
Make sure that you drink enough water - in order for the
fiber to be used by your body they should be hydrated.
You can also try fasting.
17. Explore your challenges
If you like challenges, it is perhaps time that you make
your exercise most interesting. Take dance lessons, try
fencing or go hiking.
Benefit of new challenges: Simply because the variety is
the salt in our life!
The variety in exercise prevents boredom - there is a limit
to how many times can you like the abdominal exercises.
To do something different also helps avoid or delaying
coming to a quagmire in the performance and results from
the exercise.
18. Cooking in the grill!
Try cooking using the grill! Try chicken, turkey, fish or
vegetables. And for something slightly exotic - improvise
and let your imagination free.
Benefits of cooking in the grill: Cooking on the grill is a
very healthy way of cooking and is also very easy! When
food is cooked, it retains most nutrients and allows any fat
to leave, leaving a healthy meal without lossing its taste.
If you want to be even healthier, select non fat sliced meat
and remove any visible fat - that can help reduce saturated
fat.
And for dessert, why not try bananas? Bake a ripe banana
and then served it with a few balls frozen low-fat yogurt.
19. Relax
Make sure that you find some time during the day to relax
and enjoy yourselft. It could be a walk round the park or
simply relaxing and reading a book or magazine.
Benefit of relaxing: Its not only the well balanced diet
and the exercise that contributes in the cardiovascular
health - the maintenance of stress under control is also
important. Therefore, when you feel stressed, remember
that your heart feels the same.
20. Laugh
Find something that makes you laugh and deal more with
this! Watch a comedy theatre, rent a comedy film or meet
with friends.
Benefits of laughing: Somebody said that the laughter is
the better medicine. You feel good with your self -
relaxing with friends, or seeing funny films - it can sure
help you relax, and thus decreasing your levels of stress.
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