Lifestyle And Exercise

Exercise doesn't mean you have to join the gym. There are plenty of ways to gradually increase your levels of physical activity and integrate them into your life:

• Keep hydrated by consuming at least two liters of water each day. It is even more important to drink water before, during and after exercise. Even low-intensity exercise requires you to be well hydrated.

• Keep physically active with at least 30 minutes of moderate-intensity activity, at least five time each week. You can split each half-hour into three 10-minutes sessions. If 30 minutes are out if reach right now, start with what you can do and gradually build up.

• Choose a form of exercise that will easily fit into your everyday routine: taking a brisk walk, playing sport with your kids, walking the kids to school instead of driving, getting off the bus a stop earlier, using the stairs, etc. have a garden? Get out there and wrestle with the weeds. all the digging, mowing and raking can provide a surprisingly good workout.

• Choose activities that you can do with your family or with friends who will help you to stay motivated.

• Rest and relaxation are essential. Stress can cause health problems, and some believe it can leave your body more prone to illness. Take time to relax by exercising, spending time with your family or friends, or meditating. Aim to get at least seven hours of good-quality sleep each night to ensure you wake up feeling refreshed.

• Limit alcohol intake. Alcohol provides "empty calories", which offer no nutritional benefit.

• Quit smoking.