Exercise is the secret to looking younger, having increased energy, feeling better and living longer. There are many health benefits of engaging in regular physical exercise. Do you wake up feeling tired after sleeping for eight hours? Start exercising regularly and your body will shift for better.

The following are some of the major benefits of regular exercise:

Controlling weight

Taking part in regular exercise will help to control weight gain and help in maintaining the loss of weight. When one engages in exercises, calories are burnt. Therefore the more intense the physical activity, the more calories one is able to burn. One does not need to set aside a lot of time for exercise but one can exercise throughout the day. This can be done through the simple ways like avoiding the use of the elevator and instead taking the stairs of revving up the house hold chores.

Combating diseases

Do you have a family history of cardiac diseases and hypertension and you are worried of the trend? No matter what your current weight is, regular exercise will help to boost the level of the ‘good’ cholesterol, high-density lipoprotein and it will decrease the unhealthy ones like triglycerides. Exercise helps the blood to flow well and this helps with the functioning of the heart thus reducing the dangers of cardiac conditions. Taking part in regular exercise will help to fight other conditions like diabetes type 2, arthritis, some types of cancer, falls, metabolic syndrome and stroke.

Elevating mood

Are you feeling down or have you had a stressful day at the work place? Walk for half an hour or work out in the gym. Exercise helps the body to release the happy hormones that help to elevate the mood of a person and this will leave the person feeling relaxed and happier. An individual may also feel better about their appearance and this will boost their self esteem and their confidence.

Increased energy

Regular exercise will help to strengthen the muscles and it will also help to increase endurance. Exercise helps to deliver nutrients and oxygen to the tissues and it also improves the cardiac function. When the lungs and heart work well, the level of energy is increased and this enables one to be able to do the daily chores.

Better sleep

There are people who struggle to stay asleep or fall asleep. Research has shown that regular exercise will help to deepen an individual’s sleep and one is able to fall asleep at a faster rate. It is advisable to avoid exercise when one is almost going to bed as one can be too energized and tempted to sleep.

Increased intimacy

Some people are struggling with their sex life because they are either too tired for their partner or they do not like how they look. Exercising regularly will improve your looks, increase energy and boost your self esteem and this will have a positive effect on the sex life. Research has shown that regular physical activity will increase arousal in women and this improves their sex life.

The importance of fitness for aging people

When you become older, having an active lifestyle becomes important. Being able to do regular exercise may help in boosting the energy, in maintaining the independence and in managing some problems such as pain and illness. Exercising is capable of reversing some aging symptoms. Exercising is also good for the mind, memory and mood. For the people who are healthy or who are sick, they can find the methods that they may use in order to boost the energy.

  • Exercising is important if you are going to age in the right way: maintaining and starting exercising routine is going to be a challenge when you become older. You are going to be discouraged because of the injuries, concerns, health problems and illness. For someone who did not exercise when he was young, he may not understand how to start exercising once again. Exercising is important to become healthy, energetic and staying stronger while you get old. Regardless of the age and the physical condition you have, you are going to get the results from any exercise you make because some do not require you to do strenuous activity.
  • Exercising helps old people in many ways: exercising is going to help an adult to lose weight and to maintain the right weight. When the metabolism starts to slow down, it becomes a challenge to lose or to maintain the same weight. Exercising is going to help to increase the metabolism and to help in building the muscle mass. This means that you will easily burn calories and when the body had reached a healthier weight, you will achieve general wellness. Exercising helps in reducing the impact that it is caused by the chronic diseases and illness. You will get more benefits if you start to exercise since there is a low risk of suffering   chronic problems like colon cancer, osteoporosis, heart disease, obesity, and diabetes. Exercising improve the balance, flexibility and mobility. Strength exercising also helps to reduce the symptoms that are caused by serious problems like arthritis.
  • Exercising improves mental health: Poor sleep is common with the people who have aged while the quality sleep is also important to improve the health. Exercising helps to improve the sleep and it helps someone to sleep quickly and deeply. Exercising will boost the mood with self confidence: When endorphins are produced because of exercising, it is going to reduce the depression or sadness. Being active leads to being strong and this makes someone to be active. Exercising is also good for your brain. Exercising improves the brain functions and it helps in keeping the brain active and this prevents dementia and cognitive decline while preventing the memory loss.

If you are old and you want to start exercising, you have to get the medical clearance first especially if you have a condition. Learn about your health concern: you have to keep in your mind what it is going on and how your workout will affect your health. You have to start slow, to commit to a certain schedule and to recognize when you have a problem.


 WHY you should eat frequently, and WHY skipping meals can be bad for your health and slow reaching your fitness goals?

Well we have heard this many times, have read many, many magazines and websites, that it is important to the body to provide the necessary nutrients in order to perform everyday tasks, to have the energy to exercise and training. Although many people have their own reasons and obligations to skip meals or not to eat at all. These habits have adverse effects on health and the process of weight loss.



When you skip a meal, the body enters a phase of starvation. During this phase, proteins, carbohydrates and fats are used as energy. Carbs are the number one source of energy for the body, and then protein and finally fats. As this phase continues to happen, these things take place in the body:

*Inventories of glycogen in the muscles and in the liver are decreasing

*As levels of glucose decreases, the body requires a different power source.

*Nerves and brain require energy in the form of glucose, muscle tissue (muscle) is broken down into energy. (It is not good if your goal is to build muscle mass)

*It reduces the level of thyroid hormone T3.

NOTE :The bigger the period between meals, the greater reduction of T3.

*Negative effect on insulin that causes insulin spike, which path leads to the storage of excess fat

by making the effort to save the remaining protein, the body begins to metabolize fat as energy in the form of ketone compounds.

*The process of using ketone compounds as energy is called ketones. This process may have the following adverse effects on the body:



*Decreased blood pressure

*Increased risk of kidney

When the body is changing to use ketone substances, it begins to reduce energy consumption in order to protect the fat and muscle tissue. (Reducing metabolism)

Additionally, as muscle tissue begins to decline, they become weaker and less metabolic out work, reducing energy consumption even further. Hormones also inhibit the metabolism in order to protect muscle tissue. This process is known as a defence mechanism of the body to fight against starvation. The body uses calories effectively in order to protect the stored fat at the expense of muscle tissue. Slow metabolism is a direct result of the loss of muscle tissue.


Skipping meals and calorie restriction will cause a great desire for food (mostly sweets, snacks, etc.).

When you reach for these things in order to satisfy the desire, appears the high level of sugar in the blood, and the body produces high levels of triglycerides, which are converted into body fat. Additionally, enervated glycogen causes low levels of energy because the blood sugar is not supplemented. Unfortunately, the weight that is lost is mostly water (glycogen is mostly created by water) and muscle.

Aspirant metabolism will also cause slower digesting of the food, if you enter all the food in one meal. This can usually be seen in those who skip meals. They starve and then eat as many calories as they need, all in one meal. The already slowed metabolism will take a long time to digest the huge meal, again resulting in climbing weight.

If you are trying to reduce body weight by skipping meals, you will not succeed. Perhaps at the beginning you will reduce some weight, but again – most of it will be water and muscle tissue.

In most cases, that weight comes back, even more than before.


Effects of skipping meals:

*Reduced energy consumption

*Slow metabolism

*Climbing weight

*Reducing power

*Increased risk of injury

*Reduction of bone density

*Reduced body temperature

*Reduced performance

*Reduced resistance to disease

*Reduced levels of testosterone

*Change the mood

*Menstrual distruction



Studies have shown that those who eat more frequently, 5-6 meals a day can successfully reduce body fat and weight than those who eat 2-3 meals a day.

Lack of food causes the stomach to secrete a hormone called ghrelin. This hormone is called ‘starvation’.

It acts in a way that increases appetite. Without constant consumption of food, ghrelin levels increase to a certain period of time, increasing the need for food. Frequent meals will reduce these negative effects, blood sugar will be regulated because of the fact that you have food on a constant base in your stomach.

The effects of this hormone are suppressed, making hunger disappear.

To eat frequently for many people is often a problem, it is better to prepare a few meals in advance, to pack in plastic boxes, and to take with you on a trip, at work or wherever you go. This will habit to eat more frequently.

Another alternative to consume the nutrients needed is through protein shakes that replace meals. They are balanced nutrition, are easy to carry and cooked very quickly.

Long, small things will help you maintain a constant decrease in weight.

It also has a large selection of the market for protein bars that are readily available and come in different flavours, and are usually very tasty. But first check their makeup, because many of them brag because the production company and the colourful packaging and are full of sugar. Look for those that have a high content of protein, medium and low in carbohydrates and sugars. It is known that the practice of any activity for a one month, becomes a habit, and the same goes for this diet. For some it may take time for some less, but if you stick to the frequency of the food each and every day, it will install in your subconscious very easy, and soon, it will become a daily habit.


Breast milk is the milk that is produced by a lactating mother. It is advisable to breastfeed the baby immediately after birth and after every 1-3 hours. Babies should be breastfed exclusively fort first six months and this can be continued even after weaning has been commenced. Breastfeeding creates a special bond between the mother and the baby.

Breast milk is the perfect food for an infant as it contains all the nutrients in their right proportions. Breastfeeding has several benefits for both the mother and the baby and they include:

Benefits for the baby

  • Breast milk contains antibodies that help in prevention of diseases in the new born child. The babies who are breastfed exclusively fall ill less often.
  • The breast milk contains all nutrients that are needed for the development of the baby. The milk contains vitamins, calories, minerals and water in their right proportion and this ensures that the baby is growing and developing well. The milk is also at the right temperature and ready for the baby at any time of the day or night.
  • Breast milk is a gentle way in which the baby can be transitioned to the outside world. This is important as there will be reduced cases of cramping, diarrhea and vomiting.
  • The skin to skin contact between the mother and the baby enhances bonding and increases emotional security for the baby.
  • The sucking action of the baby enhances the development of the facial bones, oral muscles and it also helps with the development of the dental formula
  • Research has shown that breastfeeding reduces the risk of hypertension and obesity in adulthood.
  • It helps the immunity of the child to mature and this protects the baby from parasitic, bacterial and viral infections that are common in children.
  • Breastfeeding elevates the efficacy of immunizations that are given in childhood and this increases protection against diphtheria, polio and tetanus.
  • Breastfeeding the baby protects against chronic illnesses like asthma, celiac disease, inflammatory bowel disease and cancers that affect children.
  • The children who are not breastfed are at risk of getting obesity, allergies, childhood cancers, childhood diabetes, gastrointestinal infections, ear infections, and respiratory infections.

Benefits for the mother

  • Breastfeeding is good as it reduces the cost of feeding the baby. This is because it is clean, fresh and always at the right temperature for the baby.
  • Breastfeeding increases the levels of oxytocin on the mother and this helps to stimulate uterine contractions in postpartum. This aids in toning the uterine muscles and reducing the blood loss.
  • Breastfeeding increases the rate at which the mother loses weight especially at 3-12 months in post partum. This enables the mother to go back in good shape at a rapid rate.
  • The babies who are breastfed are less likely to get sick or be admitted in hospitals. This means that their mothers are happier and miss less time from work. These mothers get to spend less money on pediatric care and hospital bills.
  • The mothers who breastfeed report of elevated self confidence and a stronger bond with their babies.
  • The mothers who do not breastfeed are at risk of getting osteoporosis, urinary tract infection, ovarian cancer, breast cancer that may occur in pre and post menopause.