Health and Fitness

Work at a desk all day? Don't take it sitting down. Make office exercise — from fitness breaks to walking meetings — part of your routine.If you're doing your best to set aside time for exercise either before work or after work, good for you.
But finding time to exercise can be a challenge for anyone with a busy schedule.
Why not work but while you're at work?Sure, you know you can park at the far end of the parking lot and take the stairs instead of the elevator.
These are great ideas, but there's even more you can do to burn calories during your workday — especially if you sit at a desk most of the day. Consider 10 creative ways to make office exercise part of your routine:Make the most of your commute. Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way.Look for opportunities to stand.
You'll burn more calories standing than sitting. Try a standing desk, or improvise with a high table or counter.
Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.Take fitness breaks. Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching.
Pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears.
Get social. Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes — and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.Conduct meetings on the go. When it's practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.Pick up the pace. If your job involves walking, do it faster. Take long, easy strides, and remember to breathe freely while you walk.If you travel for work, plan ahead. Exercise doesn't need to go by the wayside when you're traveling. If you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities — such as treadmills, weight machines or a pool — or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.
Try a treadmill desk. If you're ready to take office exercise to the next level, consider a more focused walk-and-work approach. If you can comfortably position your work surface above a treadmill — with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk — you may be able to walk while you work.
In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds (20 to 30 kilograms) in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.
Want more ideas for office exercise? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts!

Being Fit and Healthy is every souls dream. A healthy and fit body along with a healthy mind makes life an interesting journey and this world a heaven. Here are a few steps to achieve a healthy body.
Commit To Get FitThe first thing you need to do is commit yourself to a fitness programme. The best way to do this is join a local gym – once you've coughed up the cash, you can view it as an investment.Choosing A GymMany health clubs will be offering good deals on membership. Try to find one with a swimming pool.EquipmentYou don't have to spend a fortune on fitness gear but you should invest in a good pair of cross trainers for indoor and outdoor use. If you're going for the yoga and Pilates approach, you won't need trainers.Work It Out!Before you rush headlong into a tough workout schedule you should actually work out how fit you are and how far you've got to go.DietTry a 'fat-burning', sugar-free diet for one month. Cut out ALL sugar, cakes, biscuits, chocolate and white bread.LiquidsAre you getting enough? Water that is! If you feel that you are under performing mentally and physically or suffering from constipation, sinus problems, lethargy or depression, you may be dehydrated. The average intake of water should be eight glasses of water a day to keep the brain and internal organs functioning efficiently.Healthy ArmsHere's how to get them….Hold a dumbbell or can of beans in your right hand and rest you left knee and left hand on a chair or bench, keep left arm straight. Bend your right knee and make sure your back is parallel to the floor. Bend your right elbow up and behind you keeping it close to your torso with the palm facing in. Extend the forearm back so that the arm is straight and the upper arm is squeezed into the body. Slowly return the arm to the bent position and repeat. Use a 3-5lb weight and perform three sets of 10 to 12 reps.Healthy LegsFocus on the inner thigh muscles to get rid of the wobble. Try swimming. For lean, trim legs, do 20–60 minutes of cardiovascular exercise like running, skating or cycling at least three times per week. Cardio circuit training classes that include running and jumping are a great way to slim down the thighs. Deep stretching will also streamline any lumpy areas.And finally,Get active! Whether you can fit 10 minutes or 60 minutes into your day do something that raises your heart rate. Try brisk walking for part of your way to and from work or during your lunch hour. With the light evenings and inclement weather, get on your bike, roller blades or just your feet and just get moving!

Permanent weight loss can be a challenge. These 20 ideas can help.Weight maintenance is much like weight loss. The principles are essentially the same: Eat healthy foods, control your portion sizes and exercise regularly. And to keep the pounds off permanently, you need to incorporate the new, healthy behaviors into your routine so that they become a natural part of your daily life.Here are 20 ideas to reinforce your healthy lifestyle and to keep you committed to permanent weight loss.

Exercise 30 to 60 minutes each day.

If time is limited, exercise for several brief periods throughout the day — for example, three 10-minute sessions rather than one 30-minute session.

Eat three healthy meals during the day, including a good breakfast. Skipping meals causes increased hunger and may lead to excessive snacking.

Focus on fruits and vegetables. Top off your morning cereal with sliced strawberries or bananas. Stir berries or peaches in yogurt or cottage cheese. Liven up your sandwiches with vegetables, such as tomato, lettuce, onion, peppers and cucumber.

Plan a family activity. Get the family together to go for a bike ride, play disc golf or kick the ball around in the yard.

Look for a distraction when you're fighting a craving. Call a friend, put on music and dance or exercise, clean the house, pull weeds in your garden, or run an errand. When your mind is occupied with something else, the cravings quickly go away.

Reward yourself. Losing weight and keeping the pounds off is a major accomplishment. Celebrate your success with nonfood rewards, such as new clothes or an outing with friends.

Walk for 10 minutes over your lunch hour or get up a few minutes earlier in the morning and go for a short walk.

Plan a week's worth of meals at a time. Make a detailed grocery list to eliminate last-minute trips to the grocery store and impulse buys.

Eat at home. People eat more food in restaurants than at home. Limit how often you eat at restaurants. If you do eat out, decide what and how much you're going to eat before you start and have the rest boxed to go.