How To Be Healthy

 Being physically active can reduce your risk of getting heart disease of having a heart attack. For people that have already had a heart attack, becoming physically active can reduce the risk of a second heart attack.

Regular exercise strengthens your heart, muscles, bones and lungs. Keeping physically active will also help you manage your weight and control diabetes, high blood pressure and cholestrol levels. People report when they do regular physical activity heve more energy, manage stress, sleep better and anxiety better, and often find mood in improved, and their concentration. The benefits of regular exercise  go beyond heart health and can also reduce the risk of other disease. Plus the physical benefits of exercise  on skin and muscle tone mean people usually look healthier- and younger.

Try to do different types of exercise for maximum benefit -and enjoyment!

Aerobic exercise includes activities like walking, riding a bike, washing the car, running, yard work and gardening, and dancing - all activities that can really  your heart pumping. These exercise will make your  heart   beat faster, whice  increase the blood flow  to your lungs and muscles. Your will breathe deeper and faster, increasing the amount of oxygen in your blood. your small blood vessels will also widen providing more oxygen to your muscles and helping to carry way waste product, like lactic acid and carbon dioxide. With regular aerobic exercise you will get stronger and fitter the more you do.

Aerobic exercise is great for your heart:
- Help control blood pressure and glucose levels.
- Strengthens your heart. A stronger heart also pump blood more efficiently and improves the blood flow to all part of your body. A stronger heart doesn't need a fast.
- Help your blood cholestrol . Aerobic exercise  help boost good cholestrol in your blood (HDL -cholestrol) and reduce bad cholestrol (LDL -cholestrol).

Strength-training is also an important addition to your aerobic exercise program because it strengthens  and tones your muscle and increase the blood flow  to your working muscles. Maintaining and improving muscular strenght and endurance will help you perform your aerobic activites whit less stress on your muscles. Strength-training exercise usually requires weights or weight machines, elastic bands, dumb bells or wall pulleys, but you can often incorporate move that require only your body weight.

Getting started

If you're not used to doing 30 minutes a day, starr by doing 5 minutes at least three time a day and take small steps to gradually build up to your goal of 30 minutes. If you are trying to manage your weight it's critical that you building exercise into your plan. Most people who maintain their weight loss for 12 months exercise every day.

The great thing about exercise is that apart from the need to raise the heart rate continuously for a period of at least 30 minutes, there are so many options for your consider, you are bound to find something you'll really enjoy. Here is a list of some of the activities that can improves your fitness:

- Fooball               
- Dancing              
- Cycling
- Climbing Stairs
- Brisk Walking
- Jogging
- Golf
- Mowing the lawn
- Tennis
- Yoga
- Washing the car
- Walking uphill
- Step Aerobic classes
- Kickboxing classes
- Hiking
- swim
- Sweeping
- Pilates
- Housework
And there are many, many more.............

In order to develop a fitness plan that works for you, try to:

1. Add the activity to your journal, schedule, calender or to do list for upcoming week.
2. Choose a set of activities that you already love, want to try or think might be easy incorporate into your daily routine.