Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.


If you are regularly physically active, you may:

  • reduce your risk of a heart attack
  • manage your weight better
  • have a lower blood cholesterol level
  • lower the risk of type 2 diabetes and some cancers
  • have lower blood pressure
  • have stronger bones, muscles and joints and lower the risk of osteoporosis
  • lower your risk of falls
  • recover better from period of hospitalisation or bed rest
  • feel better – with more energy, a better mood, feel more relaxed and sleep better.


A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression. Exercise may block negative thoughts or distract people from daily worries. Exercising with others provides an opportunity for increased social contact. Increased fitness may lift your mood and improve sleep patterns. Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.


Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.


It is a good idea to see your doctor before starting your physical activity program if:

  • you are aged over 45 years
  • physical activity causes pain in your chest
  • you often faint or have spells of severe dizziness
  • moderate physical activity makes you very breathless
  • you are at a higher risk of heart disease
  • you think you might have heart disease or you have heart problems
  • you are pregnant.

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of a experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Usually, the benefits will far outweigh the risks. Print a copy of the adult pre-exercise screening tool and discuss it with your doctor, allied health or exercise professional.


  • Your doctor
  • Registered Exercise Professional
  • Exercise Physiologist


  • Aim for at least 30 minutes of physical activity every day.
  • See everyday activities as a good opportunity to be active.
  • Try to find the time for some regular, vigorous exercise for extra health and fitness benefits.




  • Replace saturated with unsaturated fat
  • Enjoy lots of vegetables
  • Try to maintain a sound body weight
  • Be on the move, make it a propensity!
  • Start at this point! What’s more, continue evolving slowly.
  • Eat an assortment of nourishments
  • Ensure to base your eating routine on a lot of nourishments healthy in carbohydrate
  • Reduce salt and sugar consumption
  • Eat consistently, control the part measure
  • Drink a lot of liquids
  • Maintain a solid body weight
  • Associate with yourself.
  • Try to get enough rest             

Healthiest Sports For Healthy Living

There are millions of people who participate in sports either at school, college, state, national or international level. But every single person should play some kind of sport to keep them healthy. Here are the healthiest sports for a healthy living and one must involve in at least on kind of game among these –


Running – The most simple and common sport and the most beneficial for health as well. It is good for whole body from head to toe. It’s good for both mental and physical health. A person should make running as his habit from the young age only.

Cycling – After running, the next exercise is cycling. Almost every kid do cycling but as they grow their physical activity start decreasing. But if you will do cycling everyday then you will stay fit and your body will remain active throughout the day.

Swimming – Swimming is a really good form of sport. It helps a lot in burning calories and one can easily lose weight by doing swimming regularly.

Volleyball – As like swimming, volleyball is equally good to burn calories because it involves running and jumps and thus whole body comes in motion resulting in calories burn.

Tennis – Tennis is one of the best aerobic activities. It helps in making our bones and muscles stronger. 1 hour of tennis can burn up to 600 calories. It is a sport with both fun and exercise.


Gymnastic – Where all the above sports can easily be played by any person, gymnastic on the other hand is not everyone’s cup of tea. This needs lot of practice and hard work. When the body gets completely flexible and balanced only then one can do gymnastic. But it is a great sport for improving concentration & mental focus.

Soccer – Soccer or football is played by many people all over the world but not many know about its health benefits. It involves running, focus, concentration and management. Therefore, one learns so many things from a single sport both for health and mind.

Squash – Squash was ranked as the number 1 healthiest game by Forbes for many years. It boosts flexibility, increases fitness, and develops power and strength.


Rowing – Rowing has lot of health advantages such as increases muscle strength, low or no risk if injury and very effective in weight loss.

Cross-country skiing – With vigorous skiing one can burn up to 1K calories. It is said that the full body workout by skiing is the most effective.

Golf – Wondering how can golf be effective? It helps in improving balance and endurance. It also helps a person from chronic days.  It has famous social seen too.

No matter which game you play it will always involve benefits for your body, It is not that sports are meant for sports-persons only but everyone should play them to keep them healthy. Not only this, one learns many other things from sports too like team management, focus, competitive power, strength and so on.

Why do we need supplements?

Supplements, or more specifically, nutritional supplements are designed to bring balance to a healthy diet. Many questions why they need supplements if they practise healthy eating as the human body was not designed to use pills to replace the natural benefits found in healthy food.

So this begs the question, when is there a need to use nutritional supplements? The problem is that for most people they fail to get the proper nutrient supply need to maintain a healthy body through the foods they eat daily. A supplement is exactly as it sounds, it supplements your daily intake of nutrients, which 90% of people fall into this category.
Even those who have access to a reliable and stable diet of healthy food choices, studies have shown that food alone often is not enough, and this is where the use of a daily nutritional supplements benefits the user.

From farm to table

The most nutritionally rich foods are vegetables and fruits. However, how rich they are depend on a number of variables, and this is where they can be a problem as no one knows for sure how much nutrients they are receiving through their consumption.

The amount of nutrients is impacted by the location the vegetables and fruit are grown as the quality of the soil, sun air and water impacts the amount of nutrients that the vegetables and fruit produce. The sun ripens the fruit and vegetable, and this impacts how rip they were at their time of harvest as those they grow slower are often not as nutrient-rich and can deplete the value you are getting when eating them. In addition, if eating vegetables and fruit that has been processed in an industrial environment will further reduce their value and should be considered when making selections at your grocery store.

The depletion of nutrients is not stopped there but carries on through the location they are stored in, humidity levels, heat and length of time from harvest to consumption. Many variables can impact the nutrients between the time they are picked, consumed and work their way through your digestive tract. The amount of acid in your stomach has an impact, as does what you drink and other foods you eat. Some will limit the amount of nutrients that get released into your system.

The use of a nutritional supplement counter attacks those variables and allows you to maintain a healthy body. A supplement of good quality will deliver the nutrients needed and is guaranteed to be absorbed by your body as it is in a pill form and easily digested through natural means. Many supplements will contain other vitamins as science has proven they are needed to speed up the effect of release and absorption.


With the effects of soil erosion, soil nutrient depletion and an increase of energy from our bodies due to busy lifestyles, it is now more important than previously to add a supplement to your diet if you want to make sure you are meeting your nutritional needs. This does not mean you need to take a cocktail of supplements; it only means using a doctor recommended one a day supplement to give you balance.

3 Major Tips for a Healthy Lifestyle

A healthy lifestyle depicts both your physical and mental health. The two are closely linked and for you to be healthy, both must be functioning in harmony. Any change in one, whether good or bad will directly affect the other. Living a healthy lifestyle might sound like a complicated task but it’s not. The following tips will help you improve every aspect of your life that promote a healthy lifestyle.


Physical Fitness


Maintaining physical fitness plays a major role in improving your overall lifestyle. You need to keep your body active as living a sedentary lifestyle can result in lack of endurance, overall body weakness, obesity, and other undesirable effects. Regular physical exercises have the following benefits:

  • Prevents muscle decrement in the elderly and improves strength, endurance, flexibility, and balance and reduces cases of falling. Regular exercising is also known to prevent fatal diseases such as the coronary heart disease, stroke, obesity, and high blood pressure. While exercising, be sure to include weight-bearing activities as they help in building bone strength hence preventing osteoporosis.
  • Helps minimize the effect of chronic arthritis giving the patient the ability to perform daily activities such as climbing stairs, driving, and other activities that require the use of hands.
  • It helps control weight gain and fat loss and hence improve a person’s self-esteem and confidence.
  • Exercising also helps in reducing stress and anxiety, improves your moods, and general mental wellbeing.

You don’t have to “kill” yourself with exercising but you can instead break it into 10 minutes sessions. When starting, you need to be gradual and increase as you progress. The best thing about keeping fit is that you are never too old to exercise.


Healthy Diet

This goes without saying, we all need to eat for growth and maintenance of a healthy body. However, requirements differ depending on different stages of life which include infants, kids, teens, young adults, adults, and seniors. The most important thing, however, is ensuring intake of the right amount of calories at every stage so that the amount of energy consumed is equivalent to the energy released. Failing to balance calories can result in obesity or weight loss. Follow these tips for a healthy diet;

  • Take three meals per day, breakfast, lunch, and supper. However, dinner has to be light unlike the other two.
  • Take more of fruits, whole grains, veggies, and low-fat milk products and cut off junk, sodas, and sugar-enhanced drinks.
  • Ensure your kids don’t take sugary snacks as it can develop to a lifelong habit.
  • Take light meals on hot days.
  • If a vegetarian, be sure to talk to your physician to ensure you are consuming the right amount of vitamins and minerals.
  • Cook food over 165 F to destroy harmful bacteria and pathogens. Ensure you clean fruits and vegetables with running tap water fit for drinking just before eating.


Mental Wellness


A healthy lifestyle involves more than physical fitness and a healthy diet, it also includes mental and emotional wellness. You can improve your mental wellness by;

  • Ensuring you get enough sleep on daily basis.
  • Avoid staying locked up in the house all day but instead take a walk at least thrice a week and reflect on what you see and hear.
  • Perform mental exercises such as doing puzzles or reading a book.
  • Try something new regularly such as eating something you have never eaten before or cooking a new recipe.