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Article - Health and Fitness: Stay Fit for Life - Yemi Ogunshola

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The beginner

You’re never too old to exercise, and neither is anyone condemned to a life of poor health. All it takes is a combination of simple common-sense fitness regimen. You plan at it, steadily.

When you feel in need of an improvement, and some serious exercise, then it’s time to check with your doctor. On being certified fit medically, it’s only wise to have a go at it slowly, pacing yourself for all that it is worth. Perhaps some stretches now and then, a few push-up or sit-up exercises, some hops in the bed-room?

The most basic, but effective, exercise is the light endurance jog. It enables better blood circulation as the heart and lungs are exercised, fights insomnia (lack of sleep), aids good stamina, improves appetite, an the general maintenance of bodily well-being; a tingling 'feel' of euphoria that only an excellent state of health can give. And, as in most forms of exercises, it’s very wise to have a go at it safely, gradually: a few metres now and then, and gradually increased as the body gets used to the change.

Why not try some sports and games? And then, you might want to try yoga, more especially the physical aspect (hatha yoga). Yoga ensure a supple body through a series of stretches, folds, and natural diet; all complemented with regulated breathing techniques that aid in expanding the lungs, achieve a state of high fitness, and also build inner force - known, especially in the far east as chi (or ki) Other practitioners even go further with the 'tantric' aspect, a somewhat spiritual part. In any case, it would do to try the meditative technique, in sitting quietly and blanking out the thoughts, to dissipate all forms of inner stress.

Many active people now úp' the game by regular attendance of gym sessions. They have regular work-out on the treadmill (often as effective as running, and regulated as well), barbells, dumbells, and other weight trainers/equipment. You can work on the biceps, triceps, calves, thighs, abdominal muscles, etc.

Juicing Things Up

A good diet complements physical fitness. A healthy habit, healthy living, regulated rest, and water therapy all ensure the total magic. Anyone with a keep-fit goal cuts down on cigarettes, alcoholic beverages, and junk/processed foods which are high in sugar and preservatives.

Fresh fruits and their juices are perfect for the body. They provide the natural nutrients that regulate the metabolism. The present craze is in juicing. The juicer (machine) or blender should be handy.

An adequate intake of supplements (vitamins, minerals, etc.) is desirable Vitamins A, C, E, selenium, etc. are anti-oxidants which fight against free radicals in the body. They ensure excellent health, fight diseases, and strengthen the immune system.

On the whole, when you begin regular exercise, and start to feel the flow of new energy, cash in on it at every opportunity. Why not run up the stairs more regularly, walk the dog more often (if you own one), take a good walk as routineand opt for that rather than take the car for a short drive?

No one is condemned to a life of poor health. All it takes is a bit of an effort.

The Keep-fit Cuisine

The Body Builder

Diet plays a large role in fitness planning. Breakfast is key for everyone. It’s also a must for body builders and professional athletes. A balanced approach of egg whites, egg yolk, oatmeal, chicken, potatoes, vegetables, fruits, nuts, milk (goats milk proffered) and mineral water all aid the body-builder. One simply picks a choice as best suited to the unique bodilly constitution. The bodybuilder also relies on supplements (vitamins, minerals, and peptide bond amino acids), all available from good health and fitness shops.

Regular exercises, choice of sporting activities, and a good work-out in the gym complete the total package for a bodybuilder. The bodybuilder, especially the pro fitness competitor, hardly can do without a rich diet (as in the meat stir fry left) to guarantee a tip-top shape. A choice of beef, chicken, turkey breast, king prawn or even shrimps would be ideal for a quality stir fry. Depending on choice, the nutrition content are within a tolerant range (about 500 calories, 5g fat, 60g protein, and 50g carbohydrates in chicken; the same average for turkey; and quite similar for shrimp - 500 calories, 20g fat, 40g protein, and about 45g carbohydrates).

The Keep-fit Buff

Everyone needs a fitness goal. As with everything, the individual learns to hold a routine and pace with discipline. Nothing comes that easy, but with self motivation and keeping the aim at heart, one becomes adept at it.

Useful Hints

The egg yolk (right)is as beneficial as its white. A daily intake of fruits is ideal, and the oat meal is magic of the morning both for the bodybuilder and the average keep-fit person. Oatmeal assists in lowering cholesterol