Just adding a little movement to your life can:

reduce the risk of heart disease, stroke and diabetes;

improve joint stability;

help maintain flexibility as you age;

maintain bone mass;

prevent osteoporosis and fractures;

improve mood and reduce symptoms of anxiety and depression;

reduce stress.

So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.

Simple Ways to Move Your Body

You can start the process of weight loss now by adding a little more activity to your life. If you’re not ready for a structured programme, start small.

Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk…almost anything will be more active than sitting on the couch.

Walk more. Look for small ways to walk more. Take the dog for an extra outing each day or walk to the place you used to take a bus to.

Do some chores. Shovelling snow, working in the garden, raking leaves, sweeping the floor…these kinds of activities may not be ‘vigorous’ exercise, but they can keep you moving while getting your house in order.

Pace while you talk. When you’re on the phone, pace around or even do some cleaning. This is a great way to stay moving while doing something you enjoy.

Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more — getting up each hour to stretch or walk, walk the stairs at work, etc.

Eating Well

‘ You are what you eat! ’ is a common expression meaning that your body shape is directly related to what or how much you eat. We can also add: ‘You are how you exercise or work out! ’ because good health is impossible without regular exercise.

So if you have a sweet tooth, and like eating cakes, sweets or chocolate, it’s likely that you will eventually put on weight. As you get older, it becomes more difficult to lose/shed weight. In fact, you might see some middle-age spread, where people put on weight especially around their waist and hips.

What’s the best way to lose weight? Do you want to start healthy living or go on a crash diet? The wisest way is to watch what you eat all the time. Some people always count the calories, and avoid snacking between meals. Others cut out certain foods to avoid going up a size.

Eating sensibly all the time is a good way to watch your figure. You can use these tips for simple ways to change how you eat:

Eat more fruit. Add it to your cereal, your salads or even your dinners.

Sneak in more veggies. Add them wherever you can — a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.

Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat fewer calories without having to change too much in your diet.

Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you’re at the store, find lower-calorie substitutes for just those 3 items.

In conclusion, for the healthy living you may cut down on (reduce the amount of) fatty or sugary foods, take plenty of exercise, and make sure you’re getting your five a day (five portions of fruit or vegetables every day).

 

Small Changes that Will Make Your Life Healthier
If You Add a Little Movement, You Can...
Simple Ways to Move Your Body
How We Put On Weight?
How to Eat Sensibly?

Task 2. Examine the Healthy Living Pyramid and draw the pyramid that describes your own exercise and working out.

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