06 May Making fitness a lifestyle: 10 tips for long-term health

Eating great one day, or on the opposite spectrum eating terribly one day, will not make much of a difference in your overall health.
Neither will getting the best workout possible, or instead deciding to lay around on the couch all day.
It’s what you do over the long haul that will determine how healthy and fit you are.
To make fitness a lifestyle, you have to consistently make healthy choices.
Already this week I’ve talked about tips for setting up a home workout room and fitness tips to let the whole family exercise together.
Today, I offer 10 tips for long-term health. If implemented on a regular basis you’ll surely enjoy better days ahead:
1. Get your “B” vitamins – Vitamin B12 is a brain healthy nutrient that can be acquired from foods such as seafood and poultry, along with taking vitamins. People who regularly get B12 have been found to experience less brain shrinkage.
2. Get the sneakers out – If you haven’t been using your tennis shoes, dig them out of the closet and lace them up. Get regular aerobic activity as studies have found that exercise can delay the aging process by 10 years or more.
3. Be positive – Studies have also found that people who are cheery and positive enjoy better health. If you’re constantly stressed and negative that takes a toll on the body and makes it easier for you to get sick. Plus, you’ll just feel better if you’re in a better mood. So practice stress management techniques – like taking a deep breath when someone ticks you off or counting to 10.
4. Get potassium – Another nutrient that’s essential to include in your diet is potassium, which can be found in the likes of green vegetables, fruits and potatoes. Potassium will help you keep muscle on, especially in people 65 or older who can begin to experience a noticeable decline in muscle mass.
5. Buddy system – Work on maintaining or renewing friendships. Loneliness can increase high blood pressure and depression, while on the other hand socializing can increase good feelings, health and even add years to a person’s life.
6. Cut down on red meat – Red meat is OK in moderation, but doctors and dieticians recommend that you limit consumption to once a week. The saturated fat in red meat can clog arteries, which increases the risk of heart attack or stroke.
7. Stretch it out – Regularly stretch out your muscles. After a walk or light jog the muscles will be warmed up and you can get a good stretch in. Regular stretching will keep you more flexible and prevent injury.
8. Fish Friday – Try to eat fish at least once a week. The omega 3s in fish are heart healthy and also increase your brain power. Fish also greatly helps senior citizens prevent health problems.
9. Lifting weights – Even senior citizens can benefit from lifting weights. Talk to a therapist or doctor about a workout plan for you to follow.
10. Keep moving – As they say, “Move it or lose it.” If you stay active every day you’ll be a lot happier and healthier in the long run.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com