Which silhouette do you prefer to have?

This one?

Or this one?

So, take care of yourself and KEEP FIT!

• Eat plenty of vegetables, fruits, and grain products like bread and rice.
• Eat only small, single servings of foods high in fat or calories.
• Eat less sugar and fewer sweets.
• Drink less alcohol or no alcohol.
• Choose foods whose labels say low, light or reduced to describe calories or fat.
• Choose 1 percent or skim milk products and reduced fat cheeses.
• Replace ice cream with fat-free frozen yogurt.
• Replace sour cream with fat-free or low-fat plain yogurt.
• Make sure fish, poultry and meat are lean. Trim skin and fat.
• Broil, roast or steam foods.

If You're Overweight, Slim Down for Better Health

Overweight people have an increased risk of high blood pressure, heart disease, and other illnesses. Losing weight reduces the risk. This brochure tells you how to lose weight safely.

Ask Your Doctor About Sensible Goals

Your doctor or other health worker can help you set sensible goals based on a proper weight for your height, build and age.

Men and very active women may need up to 2,500 calories daily. Other women and inactive men need only about 2,000 calories daily. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.

Cholessterol:

High blood cholesterol is one of the risk factors for heart disease that you can do something about.
True?
False?

True. High blood cholesterol is one of the risk factors for heart disease that a person can do something about.

• If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
  
• Choose activities that are fun, not exhausting.  Add variety.  Develop a repertoire of several activities that you can enjoy.  That way, exercise will never seem boring or routine.
  
• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
  
• Find a convenient time and place to do activities.  Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
  
• Use music to keep you entertained.
  
• Surround yourself with supportive people.  Decide what kind of support you need.  Do you want them to remind you to exercise?  Ask about your progress?  Participate with you regularly or occasionally?  Allow you time to exercise by yourself?  Go with you to a special event, such as a 10K walk/run?  Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine?  Share your activity time with others.  Make a date with a family member, friend or co-worker.  Be an active role model for your children.
  
• Don't overdo it.  Do low- to moderate-level activities, especially at first.  You can slowly increase the duration and intensity of your activities as you become more fit.  Over time, work up to exercising on most days of the week for 30-60 minutes.
  
• Keep a record of your activities.  Reward yourself at special milestones.  Nothing motivates like success!

The Key to Exercise Exercising at the right intensity (heart rate zone)    is key to meeting your fitness goals. Some heart zones are more effective for burning fat, others for improving performance and stamina. Once you determine your fitness goals, a heart rate monitor will allow you to achieve them by helping you stay in the best heart training zone.

 Anyone can exercise sitting down. And get a good workout at the same time.  

Don't let the fact you might be in a wheelchair or you simply cannot be on your feet for an extended period of time stop you.

I'm telling you, you can get a good workout sitting down. In fact, this is excellent for seniors.

Many people came to me saying that they feel pain when they're exercising.

Pain is your body's way of telling you something is wrong. Don't ignore it.

Obviously, when going beyond fitness and testing yourself, you will encounter physical discomfort and need to overcome it. ie. training for a marathon.

It's important to have the "base training" before getting into the advanced training. You don't start training for a marathon a month after you started running. The base training develops the body and gets it ready for extensive training.

More importantly, you learn to "read" your body. Is the heavy breathing due to pushing your body or could it be the beginning of a heart attack You might want to know that.

The base training also allows you to go beyond regular training with less chance of injury. (Less chance - pushing into this type of training definitely increases the risk of injury)

Exercise is important. Do it correctly and you can do it for the rest of your life. But if the exercise is causing you pain, you need to find out why!