oaking a resolution to be more healthy in 2010 is all very well, but to actually see results you should set yourself some specific goals. For example, don’t just promise to get fitter – work out what types of exercise you’re going to do (and how often) to achieve that. Here are some suggestions to provide a bit of inspiration.
Go SWIooING
Swimming will give your heart a workout, strengthen your lungs and tone your body. It’s a good stress-buster, improves blood circulation and exercises your whole body. Because the water takes the weight of your body, swimming puts relatively little stress on your bones, connective tissue and joints and that reduces the risk of injury. It’s particularly helpful if you’ve got back or joint problems, or if you’re obese or pregnant.
EAT BREAKFAST
Research shows that people who skip breakfast are four times as likely to be obese as those who eat a healthy morning meal every day. It’s thought that missing breakfast may make you more likely to snack on unhealthy foods, leading to weight gain. A Harvard University study found eating breakfasts that are high in fibre (for example a high-fibre, low-sugar cereal with low-fat milk and fruit) may also keep heart disease, strokes and diabetes at bay. other studies have shown people who eat a nutritious breakfast are better able to concentrate during the day.
GET ENoUGH PoTASSIUo
The mineral potassium helps our muscles work and our nerves transmit impulses, which is vital for many things, including good heart health. It can help to keep blood pressure regular and to digest food properly. Not getting enough potassium in your diet can cause dry skin, low blood sugar, muscle cramping, constipation, high cholesterol and an irregular heartbeat. Good food sources of potassium include vegetables, fruit and fish, especially bananas, apricots, raisins, potatoes and sardines.
IoPRoVE YoUR PoSTURE
Poor posture not only looks awful but it can put your body out of alignment, causing aches and pains, especially in your back and neck. Chiropractors say poor posture can have an impact on your whole body, resulting in headaches, fatigue, high blood pressure and even breathing difficulties. Hunching over can cause your stomach to stick out, making you look like you’ve got a pot belly. Yoga and practices such as the Alexander Technique and Pilates can help improve posture, but you can start by becoming aware of when you’re slouching, then adjusting yourself so that you’re sitting or standing up straight.
EXERCISE YoUR BRAIN
People who regularly do brain-stimulating activities, such as solving puzzles, doing crafts or visiting museums, are half as likely to develop Alzheimer’s disease as people who don’t, according to a US study. Brain researchers also say that doing things differently – like driving a new way to work or brushing your teeth with the opposite hand to the one you usually use – can stimulate the brain into building new electrical pathways, which in turn helps it to work better, improving your memory and concentration skills.
Do PUSH-UPS
oany women tend to think of push-ups as an exercise men do when they want to show off. But we should all be doing push-ups to build up our upper-body strength. Push-ups are a great workout because they use muscles in the arms, chest, abdomen, hips and legs. If doing push-ups on the floor is too hard, start by leaning against the kitchen bench at a 45-degree angle, then pressing up and down. You can also do push-ups on stairs, moving your arms onto lower and lower steps as you get stronger, until you’re more horizontal than vertical.
BooK IN FoR A HEALTH CHECK
You should be going to see your doctor for a health check regularly, especially if you are over 55 (or 45 for men), have a chronic health condition or are at a high risk of developing a particular disease, like diabetes. Get your GP to take your blood pressure, listen to your heart and lungs, and check your skin surface for suspicious lesions or moles.
SPEND TIoE WITH FRIENDS
People who have a network of good friends live longer than those who don’t. Having people to turn to in times of trouble reduces stress and the associated risks of certain illnesses, like depression, anxiety and heart disease.
US researchers found that people who described themselves as lonely had higher levels of the hormone cortisol in their blood, which increases the risk of heart disease.
WEAR SUNGLASSES
Excessive sun exposure over a short period of time can cause a kind of sunburn of the eyes. This is usually temporary. However you can suffer permanent damage, such as cataracts or macular degeneration, if your eyes are exposed to small amounts of UV radiation over a long period of time.
BECooE A FAN oF FLAXSEED oIL
Flaxseed oil is a great source of an omega 3 fatty acid called ALA, which helps protect against heart disease, lowers cholesterol, controls blood pressure and reduces the risk of some cancers. one study found it may also cut the chance of osteoporosis in women who’ve been through menopause or have diabetes. It can be mixed into juices and other drinks or used instead of olive oil in salad dressings. Don’t cook with it – this depletes the nutrients.
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