Saturday, December 13, 2008

Healthy Living Life

Are you getting enough exercise?

I advise u to do 30 minutes of vigorous aerobic exercise 5 times a week, as well as resistance work twice a week.

Hello Kitty Smileys

Aerobic exercise

This gets your heart pumping and makes you slightly out of breath. As long as you’re constantly moving, you’ll boost your heart, reduce body fat and lower blood pressure. And if you can’t fit a full 30-minute session into your day, you could always do shorter bouts of 10-15 minutes, as long as it adds up to 30 minutes by the end of the day.

Power walking is a great choice, as it’s low impact, easy, free and you can do it anywhere. It’s also a great way to burn calories – in just 20 minutes you could burn approximately 220.

To get started, walk tall and keep your tummy pulled in. Push off from your heel, keeping your arms bent and close to your sides. The key is to be walking at a pace that leaves you feeling slightly out of breath. So, on a scale of one to ten, aim to be working at five or six. 


Weight training improves your bone density, strength and flexibility, reduces your risk of osteoporosis and injury and it also gives you a more toned body. You can weight train at home, using your own weight as resistance. Try these three exercises to work your lower, middle and upper body and try to do them every other day, so your muscles can recover. March on the spot for one minute beforehand and stretch well afterwards. Aim for 20 reps of each exercise, rest for a minute and then repeat another set.

Lower-body lunge

Stand with feet together, and pointing ahead. Step forward with one foot. Lower your back knee towards the floor. Don’t extend your front knee past your toes. Hold for a second then, squeezing your buttocks together, return to the start position. (After 20, repeat on the opposite side.)

Tummy curl

Lie on your back with your knees bent and hands by your head. Slowly lift your head and shoulders off the floor, breathing out as you curl up, with your tummy pulled in. Slowly lie down again.

Wall press-up

Stand facing a wall with your feet six inches away from it. Place your hands on the wall at chest height and shoulder width apart. Slowly lower yourself towards the wall by bending your arms, then push yourself back up to the starting position.

Benefit of exercising:

  • Exercise uses up extra calories to help control your weight
  • Staying active helps regulate hormone levels
  • Exercise speeds up the digestive process, keeping you healthy
  • Regular work outs may help to reduce your risk of heart disease, high blood pressure, osteoporosis, high-cholesterol, diabetes and obesity.
  • Staying active keeps joints, tendons and ligaments flexible, allowing you to move more easily and avoid injury.
  • Keeping fit can help to reduce some of the effects of aging.
  • Regular work outs contribute to your mental well-being.
  • Working out is a great way to help relieve stress and anxiety.
  • People who work out regularly have more energy and endurance for every day life.
    If you are active, you will naturally sleep better.
  • Doing the right work outs will help you maintain a normal weight by increasing your metabolic rate (the rate you burn calories). This effect will work 24 hours a day, 7 days a week.
  • You will look better physically.
  • You will be more self-confident.


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