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Exercising regularly is an important way to boost your immune system, get fit and improve your mental well-being. Starting an exercise routine will also help prevent disease.

Warming up is an important part of your workout, and should begin and end every session. It prepares your body for more strenuous exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles.

Inner Thigh Stretch

Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close into your groin as possible. Gently push your knees towards the floor. Hold for 15 counts.

Hamstring Stretch

Sit with your right leg extended. Rest the sole of your left foot against your right inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg extended.

Shoulder Lift

Lift your right shoulder up toward your ear for one count. Then lift your left shoulder up for one count as you lower your right shoulder.

Toe Touch

Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach down as far as you can and hold for 15 counts. Side Stretch
Open your arms to the side and continue lifting them until they are over your head. Reach your right arm as far upward toward the ceiling as you can for one count. Feel the stretch up your right side. Repeat this action with your left arm.

Calf-Achilles Stretch

Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg straight and the left foot on the floor; then bend the left leg and lean forward by moving your hips toward the wall. Hold, and then repeat on the other side for 15 counts.

JOGGING AND POWER WALKING ARE EXCELLENT CALORIE BURNERS . YOU MAY ALSO TRY THE TREADMILL , THE STAIR MASTER OR SPINNING

PHYSICAL ACTIVITY IN CANCER SURVIVORS CAN REDUCE RISK OF NEW CHRONIC DISEASES !

BEING PHYSICALLY ACTIVE AND EATING A HEALTHY DIET CAN PROMOTE GOOD HEALTH AND REDUCE THE RISK OF CHRONIC DISEASES !

EATING SMALL MEALS EVERY 2 TO 3 HOURS WILL KEEP YOUR ENERGY AT A STEADY LEVEL !

  1. I don’t want to change my diet and I’m not planning to – You probably don’t see a need to improve your diet or you haven’t established important reasons to change what you are doing. Consider how your weight and health will suffer if you don’t make changes now.
  2. I’m thinking about changing my diet – You know why you want to make changes but you haven’t started, either because you don’t have a plan or are dwelling on what you’ll have to give up. At this stage, list the benefits of a better diet and commit to a date to start your diet.
  3. I’ve started to change my diet – Well done! Now you need to make healthier food choices, easier choices. Make specific plans for how you’ll eat well at home, work or at social events.
  4. I eat healthy foods because I know it will help me manage my weight – You’ve made some positive changes, but it still takes some effort to counter old habits and cravings. Focusing on your goals and accepting occasional slip ups ensures that you are successful.
  5. I enjoy healthy foods. They taste better and it’s becoming a habit – Your taste buds are now on your side. Fatty or sugary foods are now a turn-off. Your new healthy habits are working for you most of the time.
  6. Healthy eating is now automatic for me and part of my new lifestyle – You may wonder how you ate what you did before you started dieting. You choose healthy foods without feeling deprived and it doesn’t feel like a diet.
  7. I obsess about eating well – You’re too serious about counting calories and you find it hard to enjoy food. It’s helpful to reassess your habits and goals to see whether they are working for you or against you.

HEN EATING FRUIT AND VEGETABLES, TRY TO LEAVE THE SKIN ON WHENEVER POSSIBLE.

THIS IS WHERE FIBER AND NUTRIENTS ARE FOUND!

SET A GOOD EXAMPLE FOR CHILDREN BY EATING FRUIT EVERYDAY WITH MEALS OR AS SNACKS!

AN EFFECTIVE CARDIO EXERCISE WILL INCREASE YOUR HEART RATE, WHICH BURNS MORE CALORIES WHILE STRENGTHENING YOUR CARDIOVASCULAR SYSTEM.