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eLearning Series:
Live Healthy, Eat Healthy & Be Healthy
Health and Fitness Tips
( 10 pages )
How
To Live A Healthier Life: Tips 11 - 20
11.
Yoga
The practice of
Yoga is actually a spiritual practice. However, with the many
benefits received it has quickly become a popular choice to
thousands of people strictly for health. Yoga helps stretch
out muscles and ligaments, tone the body, and the greatest benefit
is that it helps to clear the mind. Having a clear mind works
toward a healthy body.
12.
Stop Smoking
You have probably
heard this more times, than you can count but facts are facts!
There is no other way to say it – smoking is not only bad for
your health, it is deadly! One woman in her late thirties had
smoked for 10 years. She had tried everything from watering
down her cigarettes, throwing them away, wearing a patch, chewing
gum, you name it, she tried it. She really wanted to quit but
the addiction was so strong she was finding it impossible.
The mother of an
11-year old daughter and a 13-year old son, she was taken by
surprise when something happened that made her quit smoking
in one day. Her son told her that he had something very important
to tell her. With a quick response of, “Okay, what is it?” he
said, “No, I really need to talk to you.” She knew by the look
on his face and the tone of his voice that this was something
important. Her son looked her square in the face and without
wavering said, “I want you to quit smoking because I don’t want
you to die. I want a mother in my life.” With that, she walked
over to an ashtray, put out her cigarette, and now almost seven
years later, she still does not smoke. While this will not work
for everyone, the next time you pick up a cigarette; take a
minute to consider how your child or family would feel if you
were no longer around.
13.
Mixing Medications
Many people do
not realize how dangerous mixing medications can be. In fact,
some combinations are lethal. If you are on medication, make
sure your physician knows everything you take, including herbs
and supplements. To take it one-step further, when you have
a new prescription filled, ask the pharmacist if there are any
bad interactions with your other current medication.
14.
Drink Wisely
There is nothing
wrong with a couple of social drinks or a glass of wine or beer
with dinner, but if you drink, you need to be wise. First, if
you drink to the point of being drunk, keep in mind that you
are causing damage to your liver. Second, if you drink, NEVER
drink and drive.
15.
Young at Heart
Regardless of your
age, if you start acting too old, you will actually not benefit
yourself at all. Studies have shown that people who act old,
feel old, and can actually suffer from problems before their
time. Do not be afraid to be youthful, within reason. The next
time you see a man in his seventies running a marathon or a
woman keeping up in aerobic class, you can see that by refusing
to give into age, they are healthier and live much longer lives.
16.
Regular Checkups
It is crucial that
you have regular checkups, which could include mammograms, pap
smears, checks for colon cancer, EKGs, etc. Many times, a regular
checkup could have caught something earlier on, actually saving
a life. If you do not feel good, have your doctor check things
out. If you are due for your annual mammogram, have it done.
You could possibly be saving your own life.
17.
Cholesterol Levels
High cholesterol
leads to hardening of arteries, which in turn, leads to heart
disease or attack. Keep your intake of food healthy, limit the
amount of sugar you eat, and have your cholesterol checked.
If it is higher than 200, ask your doctor for ways to
reduce it.
18.
Meditate
Find some time
away from noise and distractions for you. Meditation can come
in many forms. Whatever way you meditate, ensure that you are
in a quiet place with soft lighting, sit with good posture and
in a comfortable position, practice slow, rhythmic breathing,
and concentrate on something calm and relaxing. Meditation is
a great stress reducer, which is vital for good health.
19.
Listen to ME
If you know that
you are not feeling “right” but the doctor tells you everything
is fine, listen to your body. There is nothing wrong with getting
a second opinion. If you are not comfortable with the doctor’s
advice, get another exam. In addition, if you go to a doctor
who tells you that what you feel is in your head, or you are
crazy, get out of there immediately. You know your body better
than anyone does and you need a doctor that believes in you
and offers the right kind of support and encouragement.
20.
Body Fat
When you think
about losing weight, more importantly than weight is the amount
of fat you are carrying around. This fat is measured with what
is called Body Mass Index, or BMI. For women, if you are fit,
your percent of body fat should range from 21% to 31%. If you
are in incredible shape, that could be as low as 10%. For men,
fit should be between 14% and 25%, and excellent shape, as low
as 2%.
To calculate
your body fat, write down how much you weigh (be honest
– no one will see this but you). Multiply your weight by 703.
Next, write down your height, in inches. Multiply by that same
number. Then you will divide your weight number by your height
number. That is your BMI. For example, if your weight were 150
pounds x 703, your weight answer would be 105,450. If your height
is 5’4”, that would be 64 inches x 64 for a total of 4,096.
Taking the 105,450 divided by 4,096, you come out with a BMI
of 25.7.
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