Ok, here we go:

1. Don’t smoke. Ever.
2. Avoid being exposed to passive smoking.
3. Don’t use chewing tobacco.
4. Eat fruits, especially fruits with strong colors.
5. Eat lots of berries.
6. Eat more vegetables.
7. Eat more nuts.
8. Eat beans.
9. Eat onions. If possible, uncooked.
10. Eat whole grains.
11. Add garlic to as many meals as you can.
12. Eat less sugar.
13. Eat less processed foods.
14. Go easy on the salt.
15. Increase your consumption of dietary fiber.
16. Drink more water.
17. Drink tea. Lots of tea. Especially green tea. Don’t use milk.
18. Drink coffee.
19. Drink wine (in moderation).
20. Limint your alcohol consumption.
21. Avoid over-exposure to sunlight.
22. Use sunscreen.
23. Avoid being exposed to chemicals in your work environment.
24. Check your home and work for sources of harmful radiation.
25. Don’t microwave your food.
26. Eat steamed vegetables rather than boiled.
27. Use lots of spices when cooking.
28. Pre-cook your meat before putting it on the grill.
29. Coat barbecue meat with sauce to avoid direct contact with flames.
30. Cut out hig-fat animal protein.
31. Eat four or more servings of fish a week.
32. Switch from fried potatoes to mashed or boiled.
33. Strive to be emotionally balanced.
34. Get a screening.
35. Exercise for at least 30 minutes every day.
36. Use condoms.
37. Avoid deodorants and sunscreen containing paraben.

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In this day and age people don’t always have the time the would like to have. When we work eight hours a day, have families to take care of and responsibilities that needs our undivided attention, it’s not always that very easy to find time to exercise.

It is with this in mind that it may be a wise choice to choose workouts that are as efficient as possible.

Ball sports

When playing ball sports we practically use most muscles i our body. This makes ball sports a more diverse way to exercise than running or walking. By playing sports we also tend to get caught up in the competition and thereby forget time and exhaustion for a moment.

This is how many calories ball sports burn in average:

• Squash: 600 kcal/hour
• Soccer: 560 kcal/hour
• Basketball and tennis: 400 kcal/hour

Walking, running and cycling

If you want to lose weight, run. If you want to lose fat, walk fast. By running we get more exercise and gain more endurance, but may lose muscle mass (and thereby weight) in the process. If you want to lose a lot of weight without losing muscle, then concider interval running.

This is how many calories walking, running and cycling burn in average:

• Cycling: 400 kcal/hour
• Power-walking: 500 kcal/hour
• Running (10 km/hour): 750 kcal/hour

The gym

You can find a vast amount of different ways to work out at a gym. The different ways doesn’t differ that very much when it comes to burning fat, so the important thing is to find something you really enjoy, to ensure that you stick with it.

This is how much aerobics, body pump, spinning and step up burns in average:

• Aerobics: 300 kcal/hour
• Body Pump: 400/hour
• Spinning: 350 kcal/hour
• Step up: 425 kcal/hour

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1.

“The higher your energy level, the more efficient your body. The more

efficient your body, the better you feel and the more you will use your

talent to produce outstanding results.”

Anthony Robbins

By exercising and resting adequately we will gain energy that can be used in other areas of our life. Therefore and improvement in your level of health and fitness may result in an improvement in your career or social life.

2.

“The hardest thing about exercise is to start doing it. Once you are

doing exercise regularly, the hardest thing is to stop it.”

Erin Gray

It seems to be a common belief among people who do not exercise enough that working out is something you always have to force yourself to do. It couldn’t be further from the truth. An effort is needed to create the habit of exercising, which might take a month or two, but when that is done you won’t see it as something you have to force yourself to do.

3.

“Fitness needs to be perceived as fun and games or we subconsciously avoid it.”

Alan Thicke

If you do not enjoy exercise, you haven’t found the exercise that is right for you. Try working out i different ways: Play basketball, ride your bike or do some yardwork.

4.

“Eighty percent of success is showing up.”

Woody Allen

If you do not feel like exercising but you still feel that you should do so, then put your running shoes on and go outdoors before deciding.

5.

“Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity”
World Health Organization, 1948

If you believe that being healthy is about eating salad and taking constant power-walks, then you’re wrong. Very wrong. Health is affected by so much more that just a good diet and exercise. In order to reach a state of true health and well-being, we must avoid stress, have a good social life and spend our time doing things we really enjoy.

Share your own health quotes or tips below.

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1. 5 Health Quotes and What We Can Learn From Them, Pt. I

1.

“Our food should be our medicine and our medicine should be our food.”

Hippocrates

Today, we often cure sickness and disease with pills and treatments. It has to change. By maintaining a good and healthy diet and combine it with exercise, we can effectively prevent sickness.

2.

“Those who do not find time for exercise will have to find time for illness.”

Earl of Derby

“I don’t have time to exercise” is a common excuse. What many people don’t realise is that by exercising we get more energy, can work more effectively and avoid illness. By spending some time exercising, we’ll end up saving time.

3.

“Exercise is good for your mind, body, and soul.”

Susie Michelle Cortright

By exercising we don’t only become strong, fit and resistant to illness, but also more relaxed and happy. To invest in your health is therefore not only a way to become more good-looking or less ill, but also a way to increase your overall enjoyment of life.

4.

“Our health always seems much more valuable after we lose it.”

Unknown

Health is one of the things that is often not appreciated until we lose it. Therefore, make sure to not only be healthy but also to enjoy your health while you can.

5.

“Take care of your body. It’s the only place you have to live.”

Jim Rohn

You only have one body. If you destroy it through smoking, drinking in abundance or eating the wrong food all the time, you’ll lose your health. And, as said above, it is often when we lose our health that we learn to value it.

If you have any other great quotes on health or fitness, feel free to share them below!

Related posts:

1. 5 Health Quotes and What We Can Learn From Them, Pt. II