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17 - 23 Nov, 2012
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HEALTH AND FITNESS
Health Wise
Health WiseMake small changes in your daily routine that help you stay healthy

Fitness Tips and Tricks
7.00 AM:
Set your alarm clock to wake up only 20 minutes earlier than usual. Hitting that snooze button for those extra 10 minutes is so not worth it. Use this time to do a bit of yoga or exercise that'll leave you feeling all perked up and energised by the time you are done. If you can, go for a run around where you stay, but if you can't, invest in a treadmill. "Run at a very high intensity for 30 seconds then rest for a minute and repeat this routine for 20 minutes. Remember, high intensity means working to your absolute maximum, you will really need the Health Wiserecovery periods in between.

8.00 AM: Do you know it takes only 7 minutes of your day to eat breakfast? And you know what happens if you skip it? It can lead to your metabolism being sluggish for the rest of the day, which means your digestion isn't as efficient as it could be. You also miss out on an opportunity to feed your body vital nutrients through super healthy breakfast ideas. And what are these super healthy options? Fresh fruits, vegetable Health Wisejuices, fruit smoothies or a wholesome organic sugar-free museli with flaxseeds and chia seeds.

9.00 AM: If possible, walk to work. If not, then park your car at a reasonable distance, so you can walk. Skip the lift, take the stairs. Basically, find small ways to incorporate exercise into your routine, instead of the lazy way out.

Health Wise11.00 AM: Feeling a little munchy and lunch is still a couple of hours away? Have some nuts. Drink lots of water.

1.00 PM: Have a green, leafy lunch. Veggies are easier to digest, have less fat and more antioxidants and nutrients. Broccoli is a great choice as are asparagus and leafy greens. Plus point, you won't feel sluggish at work.

4.00 PM: Hungry again? Have some green tea, or nibble on some oatcakes with sugar-free peanut or almond butter. Don't sit at your desk all day, move around every hour, and try to squeeze in a walk during lunch time.

6.00 PM: Depending on your relationship status, you could either be heading out for eating out with your friends, or home to your kids. If a restaurant is where you are headed, spend time with friends over some healthy juices. Berries, pomegranates, apple and pears are the best options. If you're heading home, then instead of plonking yourself on the sofa, go out to the park and play with your kids and run around… it is a form of exercise too. If not, then indulge in other seemingly mundane activities that are actually really good for your body. If you're walking your dog, run instead, if you're gardening, use your body weight as much as possible to maximise the intensity; if you're in a mall, then walk faster, or even just doing the Health Wisehousework works great.

8.00 PM:
It is time for dinner. Instead of digging into the fried stuff, order carefully. Go for grilled or baked. Choose fish and chicken over red meat and opt for more vegetables than starchy potatoes or rice.

9.30 PM: Go for a short walk post dinner to help digestion.
As far as exercising is concerned, a gym is not your only way out. You can opt for spinning classes. If you want to work out at home, you can just pop in a fitness DVD and do so! An hour is only four per cent of your day, make that time to exercise, which not only helps your body, but helps relieve stress too.
So you see? You can do everything you want – shop, hang out with friends, spend time with your family – but with a few minor lifestyle changes, your life becomes healthier. It might seem cumbersome at first, but trust us, once you see your clothes loosening up. You wouldn't want to stop.

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