We read in our books since childhood that health is wealth and illness is a curse. The first thing necessary for sound health is regular physical exercise. It helps in digestion, gives energy, and thus keeps both the body and the mind fit. So you can go through your physical and mental work without strain. The brain cannot work if the body does not function properly. A sound brain can reside only in a sound body. Moreover, what will book knowledge avail if we are broken in health and cannot exert ourselves?

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In the natural vigour of this young age, we may not feel the consequences of neglecting physical exercise. But sooner or later, the lesion will be brought home, and we will have to regret our present neglect.

Many records show that 60-plus adults with good aerobic fitness lived longer than unfit people of the same age, no matter how much body fat they carry. Physical fitness lowers high cholesterol levels and the risk of high blood pressure and osteoporosis. Keeping our body fit also lowers the risk of cardiovascular and heart ailments. A person with a low fitness level is also associated with longer hospital stays following surgeries and increases the chances for other conditions like diabetes.

The best news is that we can reverse the fitness clock. Years can be knocked off if we increase the frequency and intensity of our workouts. Scientists know that someone who exercises several times a week and puts in progressively more effort can greatly reduce the rate at which their fitness naturally declines with age. Consequently, you can have a much younger person’s fitness level and the health prospects of someone half your age. So we must do regular physical exercise. As to the exercise that suits us, we must consult our fitness experts and follow their directions.

Many are misled that eating less is good for keeping us healthy. So we munch on strict diets or much of just leafy veggies. We should realize that our body needs all the vitamins, calcium, iron and other elements to make us healthy. Every meal and snack should include a balanced diet with protein and complex carbs. It protects us against insulin overload. Chicken, turkey, and low-fat Greek yogurt contain high-quality proteins and amino acids, which help muscles recover after workouts. Follow a balanced diet routine to get all the important nutrients equally.

Diet:

Eat five times a day, including three meals and two snacks daily. Adding that five daily feedings stabilizes our blood sugar, so we don’t have crazy mood swings or hunger pangs. Avoid refined carbs as they spike up your blood sugar level, producing excess insulin (a hormone responsible for holding on to fat stores). So, no breads, cookies, chocolate, white rice and anything with corn syrup or sugar should be avoided.

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Drink water when you are thirsty. For stimulation, drink black coffee, and if you want to take the edge off, you prefer having a vodka martini or a similar non-mixed, simple drink. Avoid juices, vanilla lattes, mojitos and other sodas, as they all contain unneeded sugar and calories.

Exercises:

Start doing at least the basic exercises. Even while working, please make a point to do some stretching as they neither interfere with your work schedule nor manage to keep us away from a few problems. You might not realize the importance of stretching until you start getting back pain due to long sitting hours in the office. Below are some exercises for how to make your body fit.

• Neck Movement:

Move your neck up and down, followed by turning left and right.

• Arm Stretch:

Bring your arms forward with palms facing outward and stretch.

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• Back Stretch:

Both hands are on the back while you are sitting on your chair and stretching.

• Shoulder Shrug:

This will relax our shoulders.

• Eye Blink:

Ideally, you should close your eyes for 20 seconds and look away from your screen if sitting in front of your computer for over half an hour.

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• Leg Stretch:

While sitting on your chair, raise your legs parallel to the floor. And take the stairs instead of using lifts, at least while going down, if not climbing up.