HEALTH AND FITNESS
How do you achieve and maintain high levels of fitness, energy and overall health.
To become Fit and healthy for life, is determined primarily by your Lifestyle choices This involves making the right choice when it comes to
(1) Your Domicile
(2) Your Diet
(3) Physical Exercise
(4) Use of Drug
(5) Attitude to work and holiday
(6) Attitude to family life
(1) Your Domicile
- avoid filth
- avoid noise pollution
- avoid long distance from place of work or children’s school
(2) Eating Habit /Diet
- Drink water 6-8 glasses daily
- Eat fresh fruits and vegetables
- Eat regular small meals
- Avoid heavy meals at bedtime
- Avoid sugary snacks between meals
- Eat more of High Protein, High Fiber, Low Carbohydrate meals
- Reduce or avoid 3 poison – Flour, Sugar, Salt
- Portion Control, enjoy small portions of the snacks you cant live without, and fill yourself with lots of Fiber, salad and green vegetables.
- Breakfast like a King, Lunch like a Prince and dine like a Pauper
See it more as a way of life, and not a diet.
(3) Physical Exercise
- Do physical exercise continuously for 15-30 mins, at least 3 times a week.You Must burn more calories than you eat in a day
- Increase time as level of tolerance increases.
- Combine aerobic exercises with resistance training e.g Brisk walking, Swimming, Jogging, Bicycling, Dancing, etc.
Aerobic exercises will help you to loose/maintain weight. Resistance Training will help you tone and firm up so you can develop muscles. Muscles burn fat even at rest and when asleep.
(4) Drug Use
- Avoid using unnecessary drugs as much as possible, Resting and living stress free without over laboring yourself thinkong about the negatives around you will keep you healthy. If possible don’t get into the habit of taking food or drinks rich in sugar, coffee, caffeine, cigarette or alcohol.
(5) Attitude to Work and Holiday
- Enjoy whatever you are involved in as work. You spend 8-10hrs at work i.e 1/3 of the day. You need to make it fruitful and enjoyable.
- Don’t live too far from work so as to reduce time and money spent commuting
- Take regular breaks at least 5mins per hr.
- Take holidays at least 2-4wks every year – Go on a retreat to recharge or a vacation to de-stress and rest.
(6) Attitude to Family Life
Happy family relationship where love, unity strife free, peaceful companionship reigns is essential for good health and general well-being. As much as possible, be at peace with yourself, spouse, family members and God. Learn to forgive.
There are three ingredients to happiness –
1. something to do
2. something to love
3. something to hope for.
Have something worthwhile and fruitful in your hands that makes you happy, fulfilled and contented. Love your family and people around you with compassion and the love of God and always plan ahead by setting Goals that are specific, measurable, achievable, realistic and time bounded that keeps you motivated, focused and happy so you have a definite purpose in life.
There are 3 phases of life
- Growth and Maturity – birth to 18 years
- Prime of Life – 18-35
- Senility - Process of Growing old – above 35
It is important in each phase of life to eat the right food, be involved in a regular form of exercise at least 30minutes 3times a week and maintain a happy and pleasant attitude to life.
This article was written by Bibi Bunmi Apampa an Empowerment Coach at www.EmpowermentCentre.co.uk