Stay Fit

Reasons why fitness is good for your health

- strengthens your heart and lungs. Numerous studies show aerobic exercise strengthens the heart and lungs and reduces the risk for heart disease.

- Lowers risk of heart disease (including but not limited to heart attack, arteriosclerosis, arthrosclerosis, Ischemic cardiomyopathy, Hypertensive cardiomyopathy, inflammatory heart disease, etc.)

- Reduces cardiovascular risk factors such as high blood pressure, diabetes and high cholesterol.  Exercise is an important factor in preventing  cardiovascular disease. Frequent exercise leads to the physiological remodeling (change) and hypertrophy (beneficial enlargement) of the heart. This type of hypertrophy is different from pathological hypertrophy (an abnormal enlargement that leads to problems such as heart failure).

- Improves circulation efficiency and reducing blood pressure. Numerous studies show all forms of exercise can help improve those suffering from high blood pressure (hypertension).

- Relieves or decreases the symptoms of angina.

- Stops or reverses the build-up of blockages in the vessels that supply blood to the heart.

- Improves immune system.  People who exercise regularly are less susceptible to minor viral illnesses such as colds and flu. It is possible that aerobic exercise helps activate your immune system and prepares it to fight off infection.

- Disease reduction. Extra weight is a contributing factor to conditions such as heart disease, high blood pressure, stroke, Type 2 diabetes (adult-onset diabetes) and some forms of cancer. As you lose weight, your risk of developing these diseases decreases.


- Helps control blood sugar. Aerobic exercises is an effective too to help control blood sugar, especially with people managing type 2diabetes or who have metabolic syndrome.

- helps reduce the risk of developing insulin sensitivity and Type 2 diabetes.

- Can help keep you fit if you have arthritis, without putting excessive stress on your joints.

- Increased stamina/endurance.  Aerobic exercise may make you tired in the short term, i.e., during and right after the activity, but over the long term it will increase your stamina and reduce fatigue.

- Improves the ability of muscles to use fats during exercise, preserving intramuscular glycogen.

- Increases the total number of red blood cells in the body, facilitating transport of oxygen.

- Helps prevent osteoporosis (gradual loss of bone mass/strength).

- Improves mobility and strength in later life.

- Increases bone density. Lowers risk of osteoporosis.

- Promotes weight loss through calories burning and increased metabolism.

- Helps maintain a healthy weight.

- Reduces body fat.

- Increases your metabolic rate. The metabolic activity of an individual is heightened for several hours following a bout of aerobic activity.

- Improved muscle health. Aerobic exercise stimulates the growth of tiny blood vessels (capillaries) in your muscles. This helps your body more efficiently deliver oxygen to your muscles and remove from them irritating metabolic waste products such as lactic acid.

- Tone muscles throughout the body.

- Enhances the speed at which muscles recover from high intensity exercise.

- Reduces stress. Regular aerobic exercise releases endorphins, your body's natural painkillers. Endorphins also reduce stress, anxiety and depression.

- Improves sleep patterns.

- Increases life span. Several studies published in the New England Journal of Medicine, scientifically linked exercise with increased life spans for the first time. A famous study looked at 17,000 male alumni of Harvard University between the ages of 35 and 74. Results show that the physical activities of the men increased, their death rate decreased. Men who spend at least 2,000 kilocalories per week doing moderate exercises such as tennis, swimming, jogging or brisk walking lowered their overall death rate by 25-33% and decreased their risk of coronary artery disease by an astounding 41% when compared to the more inactive fellow alumni.

- Improves quality of life. Less chronic muscle pain, less stiffness and greater mobility are all benefits of exercising.

Tips to have a flat stomach


Here's a quick quide you can follow to help flatten your stomach. 1. Walk/jog for 30 minutes at least 3 times per week to boost your metabolism in order to burn that fat.

2. Eat a small handful of almonds (at least 6) every morning. Almonds are one of the healthiest snacks you can eat and the protein is good for burning fat.

3. Purchase a Pilates DVD and do the exercises at least 2-3 times per week. Pilates works on toning your entire body with concentration on your powerhouse (middle section) and will improve your flexibility.

4. Add fiber to your diet and cut down your intake of the bad carbs. Foods such as white bread, pastas, potatoes, and white rice should be limited. Eat brown rice and whole wheat bread instead. To get that needed fiber increases your intake of fresh fruits and vegetables (especially the leafy green ones).

5. Drink skim milk instead of whole milk. Keep your dairy intake at a minimum because these products often cause bloating and gas.

6. Perform proper crunches at least 3 times a week to train your abs. Avoid sit-ups because they really do very little to firm your stomach. Sit-ups work your hip flexors more than anything else.

7. Drink plenty of water. You should be drinking 6 to 8 glasses per day. Not only will it help fill you up so you eat less, but it aids in digestion.