| PHYSICAL ACTIVITY GUIDELINES |
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| Regular physical activity reduces the risk of developing a serious illness and we advise at least 30 min. of moderate-intensity exercise on most days of the week. |
Regular Physical Activity… |
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Reduces the risk of heart disease
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Reduces the risk of developing diabetes.
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Reduces the risk of developing high blood pressure
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Helps reduce blood pressure in people who already have high blood pressure
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Reduces feelings of depression and anxiety
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Helps control weight
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Helps build and maintain healthy bones, muscles and joints
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Promotes psychological well-being
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| Tired of the same old thing? |
Do you tend to eat the same thing for breakfast, lunch or dinner everyday? Your body needs over 50 different nutrients every day from a wide variety of floods, including protein, dairy, complex carbohydrates, fruits, vegetables and fat. So, instead of eating a toaster, pastry every morning or a rice/chapatti, sandwich for lunch, make good choices from each category and add variety to your meal planning.
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| Ready, Set Go! |
| Do have heard that if you exercise regularly, you decrease your chances of getting a serious illness, such as heart disease, cancer and stroke. But – do you recognize any of these excuses? |
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Do not have time
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Do not like to exercise
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Look ugly in shorts
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Cannot stand pain
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Hate sweat
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Do it tomorrow
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| Remember, a moderate amount of physical activity can be achieved in a variety of ways. Benefits are based on the duration, intensity and frequency. Believe it or not, washing and waxing a car, or washing the floor or windows for 48-60 minutes can equal bicycling four miles in 15 minutes or jumping rope. Remember to consult your physician first before beginning an exercise programme. |
Meditate |
| Down through the ages medication has been practiced to cleanse the mind of the various polluting factors. Practice sitting in a chair in a room with a straight back and crossed feet. Gaze at an imaginary spot on the wall opposite to you and concentrate all your energies on it. After 10-15 minutes you will feel much better. |
| Breathe Deeply |
| Sit with your hands on your stomach inhale deeply, filling your lungs with air. Now exhale slowly through the pursed lips till you feel the lungs are completely empty. Repeat this 3-4 times. |
| Perform stretching Exercise |
| Ever seen a cat stretch? Well stretching is one of the most basic techniques of releasing muscle tension in the animal kingdom. We humans are no exception. When under stress perform some stretching exercise. The neck, back, arms and legs in particular benefit. By dropping your lap and allowing your head to droop you could even stretch out sitting in your chair in the office. |
STAY HEALTHY
BE PHYSICALLY FIT |
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