How to Maintain a Healthy Body

Let's face it we all know that we don't get enough vitamins and minerals that are needed on a daily basis for our bodies.In fact most people only get about 30 percent of the 70 percent needed a day.In todays society it's hard enough to even manage a full day of duties and there just never seems to be enough hours in the day.The thing that most people fall victim to is simply not eating right,myself included.

As we are told over and over the key is to have a well balanced diet (yeah right),get plenty of rest (come on how many people actually get 8 hours of sleep?),exercise (okay so hauling around kids all day isn't considered your daily exercise) and stress management (I'll not even go there).The thing about supplements is that you need to follow the RDA (recommended daily allowance) you should take in at least 2,000 calories a day.There are actually 13 vitamins and 15 minerals that are essential for everyday intake,most can be found in a Multivitamin but some should be taken individually.

I have compiled a list of some vitamins and minerals along with their benefits to your body and the food sources they can be found in.

Folic acid or Folate:benefits red blood cell development for tissue growth and repair.Food sources:poultry,tuna,mushrooms,oranges,asparagus,broccoli,spinach,bananas,strawberries and cantaloupe.

Vitamin B 6:benefits protein metabolism for normal growth,PMS,kidney stones and carpal tunnel.Food sources:fish,soybeans,avocados,lima beans,chicken,bananas,cauliflower,green beans,potatoes,spinach and raisins.

Walking Exercise

If you want to start exercising, one of the best paths to embark upon is a fitness walking program. Walking is a very productive exercise and can be done by most people, regardless of their prior level of activity. One of the good things about walking is that you don't need to buy expensive equipment. All you need is a good pair of walking boots or walking shoes, some comfortable clothing and the determination to finally get into good physical shape.

Like any form of cardiovascular exercise, the hardest part about walking is just getting started. But it's really quite easy. Just put on your shoes and exercise clothes and walk out of the door. Start off by walking for about ten minutes and then gradually increase your daily time out. You will need to walk at a pace that increases your heart rate but doesn't make you so out of breath that you can't speak. It is important that you do simple stretching exercises before you start your walk. Drink lots of water to keep yourself hydrated and to help remove toxins from your system.

Some new walkers will experience pain in the shins. The way to avoid this is to increase your speed and walking distance very gradually. Take it slowly to start with and allow your legs some time to get used to walking. Wear a good walking shoe with a low heel. Do some research online for proper walking shoes before you buy. Keep up the stretching exercises, concentrating on the calves and shins after you walk. Do ankle circles and toe points before and after your walks.

Always be aware of posture when you're walking. You need to hold your head up with your eyes looking straight forward. Tighten your abdominal and 'bottom' (gluteus maximi) muscles. Keep your shoulders well Walking will help you lose calories and slim the waist. It is famous for its ability to reduce stress and lower your blood pressure. Walking will reduce your cholesterol and thus reduce your risk of heart disease, diabetes and stroke. It will hone the muscles of your legs and 'bottom'. Endorphins are released while you walk and are the body's natural mood enhancers which can help with depression and improve your overall outlook on life.

Do eat a healthy and balanced diet in addition to walking every day. Following the latest 'fashion' diet is destined to failure. It is very important to change your lifestyle and eating habits. Your food intake should consist of healthy choices such as fruits and vegetables. You may take a healthy snack in between meals to keep your metabolism going. Drink plenty of water to keep your body hydrated and at optimal performance.

Walking is really one of the best forms of exercise you can do. When is a good time to start? You guessed it. Enjoy your walking!

Abdominal Exercise

If you are doing abdominal exercises in the hopes of getting a strong core and a flat stomach, you aren’t alone. Ab exercises are some of the most popular exercises for both novice and elite athletes. However to get a flat belly and defined abs takes more than just crunches. You also need to reduce the layer of body fat covering up your well-defined abs.

Abdominal Exercise
To develop your abs you will perform specific abdominal exercises that work all the abdominal muscles. There are many exercises you can do to work the abs. There are also some great products that you can use at home, such as a large exercise ball. Using the ball for crunches requires that you stabilize your torso while balanced on the ball and you end up using more muscles than when performing standard crunches.

Muscle

Muscle from Latin musculus, diminutive of mus "mouse" is the contractile tissue of animals and is derived from the mesodermal layer of embryonic germ cells. Muscle cells contain contractile filaments that move past each other and change the size of the cell. They are classified as skeletal, cardiac, or smooth muscles. Their function is to produce force and cause motion. Muscles can cause either locomotion of the organism itself or movement of internal organs. Cardiac and smooth muscle contraction occurs without conscious thought and is necessary for survival. Examples are the contraction of the heart and peristalsis which pushes food through the digestive system. Voluntary contraction of the skeletal muscles is used to move the body and can be finely controlled. Examples are movements of the eye, or gross movements like the quadriceps muscle of the thigh. There are two broad types of voluntary muscle fibers: slow twitch and fast twitch. Slow twitch fibers contract for long periods of time but with little force while fast twitch fibers contract quickly and powerfully but fatigue very rapidly.

Muscles are predominately powered by the oxidation of fats and carbohydrates, but anaerobic chemical reactions are also used, particularly by fast twitch fibers. These chemical reactions produce adenosine triphosphate (ATP) molecules which are used to power the movement of the myosin heads.