Getting into shape doesn't have to mean joining the gym! You can easily incorporate physical activities into your daily routine.

We should be doing a minimum of 30 minutes of exercise, at least five days a week, according to the President's Council on Physical Fitness and Sports.  Physical activity is an essential component of weight management,  it can also lower your risk of heart disease and diabetes, as well as relieve the symptoms of anxiety and depression.  You can get all the exercise you need through the activities you do every day.

  Whether you love or hate housework, it can help you burn calories. When you spend 45 to 60 minutes running that vacuum and sweeping the kitchen floor,  you are giving your body the benefit of exercise.

  Brisk walking is a good way to get around. Walking two miles in 30 minutes helps to strengthen your  muscles and improves your stamina, invite a friend or relative. When I get a warm day above 50 I try to run to the car wash, washing and waxing a car for 45 to 60 minutes will burn calories and get your heart rate up. 

   "Yes moms" (and Dads) Taking your little one out for a walk allows for some bonding time and also helps you get into shape. Pushing a stroller a mile and a half in 30 minutes can help you get your pre-baby body back. (and yes dad.....your body also).

  Being stuck inside during the cold weather gives me a chance to get on a stationary bike, cycling for 30 minutes  is a perfect way to get your daily dose of cardio without putting too much stress on your knees. 

 Swimming is an ideal workout. I have a friend who has joined the YMCA and swims most days, he has inproved his muscle tone in only 3 weeks. Dive in for this low-impact exercise that can relieve stress, improve posture, and tone your upper body. Swimming builds endurance and strengthens your muscles. It's also good for your heart. 

 Take the stairs.........any staircase will do! If you set aside 15 minutes of your day to go up and down a set of steps, you can burn 150 calories. So get off that elevator, get off that couch, and take the stairs every chance you get!

These are just a few tips to help you burn more calories in these cold months. Please also remember that you can join an Aerobics class with me, all the details are here on my web-site.

 

 

 

 

Every evening when I relax for the day, I tend to snack, and when I do I reach for fruits,why fruits? Well mostly because my wonderful wife makes sure I eat healthy and Fruits are nature’s wonderful medicines packed with vitamins, minerals and anti-oxidants.  They are delicious, and they help the body to stay fit and healthy! Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins. Fruits provide plenty of soluble dietary fiber, which helps to ward off cholesterol and fats. Fruits contain many anti-oxidants and these compounds help the body to protect us from oxidant stress, diseases, and cancers, and secondly, help the body develop to fight against these ailments by boosting our immunity level. Many fruits are very high in antioxidants. 

    Eating fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties, They remove free radicals from the body, and offer protection against cancers, aging and infections. 

 Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, anti-oxidants which helps body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues and organs in the human body. The overall benefits are manifold! Fruit nutrition benefits are infinite!

You are protecting yourself from minor problems like wrinkling of skin, hair fall, memory loss to major ailments like age related macular degeneration of retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis)… and the list of fruit nutrition benefits never ends! Make sure that before we eat, we try to wash them soon after shopping. Rinse them in salt water for few minutes and then wash in cool running water until you are satisfied with complete cleanliness. This way you make sure that the fruit you eat is rid-off dust, sand and any residual chemical spray. Eat them while they are fresh because, certain fruits have very short shelf life and the health benefiting properties of fruit declines with time. If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to get their original flavor, taste, and to get maximum fruit nutrition benefits. Until next time stay healthy.

 

 

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