7 Tips to Feel Motivated To Exercise for a Healthier Body

Being healthy is more than just without having sickness. Being physically fit is also being healthy. I know, because I am a health professional.

Here are seven tips to help you stay healthy and motivated:


  1. Set goals

Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious.


For example, if you haven’t exercised in a while, a short-term goal might be to walk 10 minutes a day three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.


  1. Make it fun

Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts centre. Discover your hidden athletic talent. Remember, exercise doesn’t have to be drudgery and you’re more likely to stick with a fitness program if you’re having fun.


  1. Make physical activity part of your daily routine

If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down side-lines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV at night.


  1. Put it on paper

Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down. Seeing the benefits of regular exercise on paper may help you stay motivated.


You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals and remind you that you’re making progress.


  1. Join forces with friends, neighbours or others

You’re not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbours to take fitness classes at a local health club.


  1. Reward yourself

After each exercise session, take a few minutes to savour the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.


  1. Be flexible

If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.



Now that you’ve regained your enthusiasm, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life!

3 Easy Tips for Planning a Healthy Diet and Sticking to it

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your outlook, and stabilizing your mood.

Here are the things that I would like to share with you, the easy tips for planning a healthy diet and sticking to it:


  1. Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps like adding a salad to your diet once a day rather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices.


  1. Moderation is key

Key to any healthy diet is moderation. But what is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Moderation is also about balance. Despite what fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fibre, vitamins, and minerals to sustain a healthy body.


For me, moderation means eating less than I do now. But it doesn’t mean eliminating the foods I love. Eating bacon for breakfast once a week, for example, could be considered moderation if I follow it with a healthy lunch and dinner but not if I follow it with a box of donuts and a sausage pizza. If I eat 100 calories of chocolate one afternoon, I balance it out by deducting 100 calories from my evening meal. If I’m still hungry, I fill up with extra vegetables.


  1. Fill up on colourful fruits and vegetables

Fruits and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fibre.


Focus on eating the recommended daily minimum of five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat.


Try to eat a rainbow of fruits and vegetables every day as deeply colour fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants. Add berries to breakfast cereals, eat fruit for dessert, and snack on vegetables such as carrots, snow peas, or cherry tomatoes instead of processed snack foods.

  • Greens. Branch out beyond lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
  • Sweet vegetables. Naturally sweet vegetables such as corn, carrots, beets, sweet potatoes, yams, onions, and squash. Add healthy sweetness to your meals and reduce your cravings for added sugars.
  • Fruit. Fruit is a tasty, satisfying way to fill up on fibre, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fibre, oranges and mangos offer vitamin C, and so on.


Healthy eating

Well, it is after all important for us to be healthy and eating the right kind of healthy foods is the first step to being one.

Health and Prevention – Staying Healthy and Disease-Free

When it comes to health and prevention, what is the first thing that comes first in your mind? Do you know that early treatment and intervention for mental illness can improve lives of the people you loved and it can ultimately lower related health care costs as well? That’s what health and prevention is all about!

Issue about Health and Prevention

When you want to know more about health and prevention, quality and affordable medical treatment is important.

Aside from that, staying healthy and disease-free depends on how you even increase your best ways to live, learn, work and play at the same time.

For better health maintenance and prevention tips, what are the things you need to do?

Aside from staying healthy and disease-free, here are the things you need to do too:

  • Have clean drinking water store in both your home and while at work.
  • Make sure your family are in a smoke-free location and also with your workplaces.
  • Protections from health and threats like flu, common colds and many more.

These things plays enormous role in our ability to lead a healthy life and live a normal, healthy life, both inside and out.

Ensuring a consistent funding stream for public health is just one step toward strengthening the nation’s public health system. We also need to build the evidence for what programs, policies and services are most effective in keeping people healthy and safe.

Communities can also use sound data to help them determine how to improve health outcomes like mortality (how long people live) and morbidity (how healthy people are).  We should all be aware of these things for us to know the importance of health, not just in our own homes, but to the public as well.

That is why there are smarter laws and policies these days that are based on sound, scientific research that demonstrates the effectiveness of the program like clean indoor air regulations to protect millions of people in our country.

Health Matters

The government are spending millions of money annually on health care that it goes around with prevention and public health issues, particularly the millions of citizens that has low-income and to those people who are suffering every day from preventable illnesses and poorly managed chronic diseases.

Many of the leading causes of death in the country these days according to our health services and sectors, are largely preventable with 80 percent of the risk factors being behaviour-related.

What are the behaviour-related illnesses?

Behaviour choices illnesses such as:

  • Smoking
  • Unhealthy eating (Poor food choices)
  • Physical Inactivity (Lack of physical activities)

These are the chance that increases the development of deadly, costly diseases in our community. It’s all about the choices we make in our daily lives. But too many people in the country are denied affordable, healthy food to eat, clean air to breathe and safe places to exercise.

That is why the government and private health sectors are doing their best to make health and prevention a top priority for everyone. We all believe that public health makes staying healthy easier.

We can all start doing from smoke-free air laws that promote clean indoor air to community farmers’ markets that offer fresh, nutritious produce. Everyone deserves an opportunity for a long and healthy life.

Overall, we must protect our health and our body because this is the only treasure we have that we are given. We only have one life and we must protect, shelter it and be in control about it no matter what happens. Give us a comment below for your opinions and thoughts about the topic for today.

An Introduction to Health and Wellness

What is health and wellness? How to deal with the continuing issues regarding health problems in our community?

Health care and wellness continues to give or pose major challenges particularly in most developing countries. It became a very big challenge to the community and to the government as well.

When it comes to challenges, the successes of individual health programs remains overshadowed by the problems we are facing as a nation even from the start of the 21st century.

You can see in both national and international news that both the government and private sectors recognise health as an inextricably linked with development for a country.

For instance, a failing economy cannot provide adequate healthcare, and a sick population, unable to work productively, cannot boost the economy.

Health News

When it comes to health issues and progress, developing nations have always had to contend with infectious diseases that appear in both public and private sectors.

Additionally, newer deadly threats, such as SARS and bird flu, are emerging. An increasingly globalised world makes it harder than ever to contain these diseases, and collaboration between countries in research, monitoring and surveillance is crucial.

In some countries like Brazil and in India as well, are becoming more and more developed as time goes by. They become better when it comes to dealing with infectious diseases in their territory.

The richer developing countries as of these days are having problems with health issues and have to contend with growing rates of chronic, non-communicable diseases such as heart disease, diabetes and cancer.

How do they cope up with this health issues?

Most countries are into something new and discover new trends about health in order for them to deal with these burdens.

Most drug development and alternative treatments are required, as well as to ensure that people in need have access to medicines and good standards of care according to government and private policies.

Aside from that, in most developing countries, when they have diagnostics and counterfeit drugs, it means that their people are given drugs that they don’t even need or are not advised on how to take the drugs given to them properly.

It can only fuels drug resistances that can lead to urgent attention to ensure vital drugs are rendered or given to the people in need and can’t be a waste.



The Government and Health

When it talks about tackling both the infectious and non-infectious diseases, the government requires a robust health system before diving in to the main problem in which many poor countries are in lack.

Healthcare systems need adequate and sustained government funding, skilled workers, and sometimes, technical knowledge and assistance from more developed countries. Scientific research has an integral role in healthcare.

Developing countries need to build the capacity to develop research agendas and tailor them to their nation’s needs. These issues are complex, and interweave with other problems in science, health and development.

In conclusion, by providing up-to-date and accurate information about healthcare issues we seek to help developing countries use scientific knowledge and understanding for the improvement of their population’s health, and thus their development and well being.

We welcome feedback on how to improve the content we just shared for everyone’s sake.