Overall fitness requires a bit of diligence and dedication on the part
of every individual to pay attention to the body, levels of activity and
nutrition that creates optimal performance, in children and adults.
Maintaining fitness does not happen by accident, but requires effort
when it comes to taking care of your body on a daily basis.
Exercise
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Anyone who wants to remain fit should exercise
on a daily basis. This doesn't mean you have to spend two hours at the gym
pumping weights or running around the track for miles and miles, but
maintaining an adequate amount of exercise on a daily basis. Usually, about 30
minutes of cardio (walking, jogging) a day, in addition to your regular work or
home schedule should suffice.
Weight Lifting
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This doesn't mean you have to be a bodybuilder
to be fit. However, weight-bearing exercise is essential for both men and
women, especially aging women. Weight-bearing exercises help prevent bone loss
and encourage joint strength, which is essential for those predisposed to
osteoporosis (bone loss).
Adequate Nutrition
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Eating a well-balanced and nutritious diet is
essential for overall fitness. Diets low in saturated fats and sugar are ideal.
The FDA recommends at least 45-65 percent carbohydrates (breads, starches),
20-35 percent unsaturated fat (nut oils, avocados) and 10-35 percent protein
(meats, beans, fish) depending on your gender, height and current weight.
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