Article
on the page is a contribution by Yemi
Ogunshola in a past issue of Good Times
International magazine. The realities there-in
are as apt today as they were when written.
Health
and Fitness: Stay
Fit for Life
- Yemi Ogunshola
The
beginner
You’re
never too old to exercise, and neither is anyone
condemned to a life of poor health. All it takes
is a combination of simple common-sense fitness
regimen. You plan at it, steadily.
When you feel in need of an improvement, and some
serious exercise, then it’s time to check
with your doctor. On being certified fit medically,
it’s only wise to have a go at it slowly,
pacing yourself for all that it is worth. Perhaps
some stretches now and then, a few push-up or
sit-up exercises, some hops in the bed-room?
The most basic, but effective, exercise is the
light endurance jog. It enables better blood circulation
as the heart and lungs are exercised, fights insomnia
(lack of sleep), aids good stamina, improves appetite,
and the general maintenance of bodily well-being;
a tingling 'feel' of euphoria that only an excellent
state of health can give. And, as in most forms
of exercises, it’s very wise to have a go
at it safely, gradually: a few metres now and
then, and gradually increased as the body gets
used to the change.
Why
not try some sports and games? And then, you might
want to try yoga, more especially the physical
aspect (hatha yoga). Yoga ensure a supple body
through a series of stretches, folds, and natural
diet; all complemented with regulated breathing
techniques that aid in expanding the lungs, achieve
a state of high fitness, and also build inner
force - known, especially in the far east as chi
(or ki) Other practitioners even go further with
the 'tantric' aspect, a somewhat spiritual part.
In any case, it would do to try the meditative
technique, in sitting quietly and blanking out
the thoughts, to dissipate all forms of inner
stress.
Many
active people now úp' the game by regular
attendance of gym sessions. They have regular
work-out on the treadmill (often as effective
as running, and regulated as well), barbells,
dumbells, and other weight trainers/equipment.
You can work on the biceps, triceps, calves, thighs,
abdominal muscles, etc.
Juicing
Things Up
A
good diet complements physical fitness. A healthy
habit, healthy living, regulated rest, and water
therapy all ensure the total magic. Anyone with
a keep-fit goal cuts down on cigarettes, alcoholic
beverages, and junk/processed foods which are
high in sugar and preservatives.
Fresh
fruits and their juices are perfect for the body.
They provide the natural nutrients that regulate
the metabolism. The present craze is in juicing.
The juicer (machine) or blender should be handy.
An
adequate intake of supplements (vitamins, minerals,
etc.) is desirable Vitamins A, C, E, selenium,
etc. are anti-oxidants which fight against free
radicals in the body. They ensure excellent health,
fight diseases, and strengthen the immune system.
On
the whole, when you begin regular exercise, and
start to feel the flow of new energy, cash in
on it at every opportunity. Why not run up the
stairs more regularly, walk the dog more often
(if you own one), take a good walk as routineand
opt for that rather than take the car for a short
drive?
No
one is condemned to a life of poor health. All
it takes is a bit of an effort.
The
Keep-fit Cuisine
The
Body Builder
Diet
plays a large role in fitness planning. Breakfast
is key for everyone. It’s also a must for
body builders and professional athletes. A balanced
approach of egg whites, egg yolk, oatmeal, chicken,
potatoes, vegetables, fruits, nuts, milk (goats
milk proffered) and mineral water all aid the
body-builder. One simply picks a choice as best
suited to the unique bodilly constitution. The
bodybuilder also relies on supplements (vitamins,
minerals, and peptide bond amino acids), all available
from good health and fitness shops.
Regular exercises, choice of sporting activities,
and a good work-out in the gym complete the total
package for a bodybuilder. The bodybuilder, especially
the pro fitness competitor, hardly can do without
a rich diet (as in the meat stir fry left) to
guarantee a tip-top shape. A choice of beef, chicken,
turkey breast, king prawn or even shrimps would
be ideal for a quality stir fry. Depending on
choice, the nutrition content are within a tolerant
range (about 500 calories, 5g fat, 60g protein,
and 50g carbohydrates in chicken; the same average
for turkey; and quite similar for shrimp - 500
calories, 20g fat, 40g protein, and about 45g
carbohydrates).
The
Keep-fit Buff
Everyone
needs a fitness goal. As with everything, the
individual learns to hold a routine and pace with
discipline. Nothing comes that easy, but with
self motivation and keeping the aim at heart,
one becomes adept at it.
Useful
Hints
The egg yolk (right)is as beneficial as its white.
A daily intake of fruits is ideal, and the oat
meal is magic of the morning both for the bodybuilder
and the average keep-fit person. Oatmeal assists
in lowering cholesterol
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