Exercise

One of the biggest problems in America today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.

Just adding a little movement to your life can:

1. Reduce the risk of heart disease, stroke and diabetes

2. Improve joint stability

3. Increase and improve range of movement

4. Help maintain flexibility as you age

5. Maintain bone mass

6. Prevent osteoporosis and fractures

7. Improve mood and reduce symptoms of anxiety and depression

8. Enhance self esteem

9. Improve memory in elderly people

10. Reduce stress

So, even if you opt (выбирать) for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese (тучный, полный) patients reduce blood pressure, cholesterol and increase longevity.

Eating Well

Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of li fe as you get older. You can use these tips for simple ways to change how you eat:

1. Eat more fruit. Add it to your cereal, your salads or even your dinners

2. Sneak (подсовывать тайно) in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.

3. Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.

4. Eat low-fat or fat-free dairy. Switching to fat free yogurt is another simple way to eat less calories without having to change too much in your diet.

5. Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.

How to Keep Fit