Most people figure that they need to set aside a full hour at once to get in the daily recommended amount of exercise. Not true! 5-10 minutes here and there throughout the day adds up. 5 minutes of push-ups and crunches in the morning, taking those 4 flights of stairs instead of the elevator; it adds up quick.
Want to get in some extra exercise without making the trip to the gym? Wash your car by hand rather than taking it through the car wash.
To get in some extra exercise try being less efficient. People typically try to think of ways to make daily tasks easier. But if we make them harder, we can get more exercise. For example, bring in the groceries from your car one bag at a time so you have to make several trips.
Looking for ways to fit in exercise? If work is close enough, walk or bike instead of driving. If it's farther away and you take the bus or train, get off a few stops early and walk to rest of the way.
Most experts recommend 3-5 servings of fruits and vegetables a day (minimum). If you're not there yet try eating a piece of fruit with breakfast and one for a snack in the evening. Some carrots or celery at lunch would make 3 servings.
Try to acquire vitamins and minerals from foods rather than supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals.
Potassium helps with muscle and nervous system function, as well as helping the body maintain the balance of water in the blood and body tissues. It can be found in broccoli, green leafy vegetables, citrus fruits, bananas, and legumes.
Phosphorus helps form healthy bones and teeth, as well as helping the body make energy. It is part of every cell membrane, and every cell in the body needs phosphorus to function normally. The best sources of phosphorus are dairy products, meat and fish.
Magnesium helps muscles and nerves function properly and steadies the rhythm of the heart, as well as keeping the bones strong, helping the body create energy and assisting the body to make proteins. Some of the things it can be found in are whole grains, nuts, seeds, and green leafy vegetables.
Iron helps the red blood cells carry oxygen throughout the body. Symptoms of iron-deficiency anemia include weakness, fatigue, lightheadedness, and shortness of breath.