I’m still meeting people, that are asking me: Is it really that important for me to be in a better shape? What they are really saying is: We don’t want to do that. We don’t want to do all that hard work that is involved in the process of being fitter. Why should we do that?
This is why:
For better health
For better thinking
For avoiding surgery
For being better to your kids
For being better to your spouse
For better creativity
To be more relaxed
To be beautiful
For better sex
To make better decisions
To have nice legs
For more energy
To be more positive
To enjoy life more
To live longer
To earn more money
To be smarter
To drive better
To cook better
To prevent injury
To not get sick easily
To be in a good mood often
To smile more
This list actually never ends
So why than should you try to get in better shape than you are now? The answer is pretty obvious:
Being in a better physical shape improves every single aspect of your life.
The health and strength of our bones are tied closely to physical activity. When a bone is stressed, it becomes stronger. It is natures way of reinforcing your bones.
To build strong bones and keep them dense, you need to load and stress them with regular exercise.
1. Maintain a healthy body weight, (don’t be overweight)
2. Adopt physically active lifestyle
3. Be physically active for at least 30 min. each day
4. Consume a healthy, plant-based diet
5. Consume 5 or more servings of variety of vegetables and fruits every day
6. Choose whole grains over refined grains
7. Don’t eat processed meats
8. Limit consumption of red meats (beef, pork, lamb), or don’t eat them at all
9. Limit intake of alcoholic beverages especially if you are woman
10. Don’t drink sugary drinks
11. Limit consumption of energy-dense foods, particularly those that are highly processed, high in added sugars, low in fiber, or high in fat (candy bars, candy, dressings)
12. Eat variety of legumes such as beans, peas, garbanzo beans
13. Limit consumption of salty foods and foods processed with salt
Beside improving your metabolism, waistline, strength, endurance and overall health with fitness, you can produce positive changes at your genetic level.
Study done in Sausalito, California found that if you exercise regularly 30 minutes a day, eat diet rich in fruits, vegetables, whole grains, legumes, engage in stress-management techniques, such as meditation, you will probably increase disease-preventing genes and shut down disease-promoting ones.
So if you see somebody say: “Oh, it’s all in my genes, what can I do? Tell them, that they may be able to do a lot.
The godfather of fitness Jack LaLanne is 94 years old. He is in a great health and shape. He says: “Exercise is king and nutrition is queen. Together you have kingdom.”
Here are the secrets to his great shape and health:
1. He sticks to diet of fish, whole grains, vegetables and doesn’t eat flour or sugar
2. He says, that he lifts weights for 2 hours a day
3. He swims at least 30 min. daily
4. He changes his workout every 30 days, sometimes he runs or does other cardiovascular exercise
5. When he does his running it’s up hill or up stairs
6. He says: “Everything I do is vigorous”.
While I don’t recommend lifting weights for 2 hours a day (3 times a week for an hour is enough), It seems like physical activity and proper nutrition is the key to a healthy, strong, long life. Strong, smiling, fit older people in gyms, running tracks, tennis courts, swimming pools, oceans are the evidence of this fact.
I’m still meeting people, that are asking me: Is it really that important for me to be in a better shape? What they are really saying is: We don’t want to do that. We don’t want to do all that hard work that is involved in the process of being fitter. Why should we do that?