"Make the move. Find ways to move your body. When given a choice, climb stairs instead of using elevators. Chase your kids around, throw the ball around with some friends. Remember anything that moves your limbs is a great way to get in shape and relieve stress.
So remember make the move and move your body."

Select at least one exercise per major muscle group to ensure comprehensive muscle development. Training only a few muscle
groups leads to a muscle imbalance and increases the risk for injury.


Generally, about 48 hours is appropriate between workouts that
are intense, or of an overload to which the body is not accustomed. Adequate recovery is essential to avoid overtraining, strength plateaus, and for progressive improvements in muscle strength and endurance. Individuals who prefer to train more frequently should avoid working the same muscle groups on consecutive days.


Ideally, stretching should be done when the body is warm. A warm-up of at least 2-5 minutes of movement is necessary to get the blood flowing and the muscles, tendons, and ligaments warmed up.

After every activity, especially taxing ones, you should do a cool-down stretch routine, similar to a warm-up stretch, to relax the muscles that were just exercised. This helps eliminate the metabolic build-up of waste, such as lactic acid, nitrogen, and carbon dioxide, from the muscles to enhance muscle repair and recovery. Otherwise the metabolic waste will cause muscle stiffness, which affects the movement of the joints.


Water is the most abundant compound in the human body comprising more than 60% of our body weight and is an essential nutrient required for life.

• Fills about every space in cells and between them.
• Helps form the structure of macromolecules such as
  protein and glycogen.
• Transports nutrients and oxygen to your body cells
  and carries waste products away.
• Whole body thermoregulation is critically dependent on water.
• Keeps things fluid and functions as a lubricant.

The human body does not have the ability to store an extra supply of water. The normal daily intake of water is approximately 4% of total body weight for adults and 15% of total body weight for infants.
Water loss from the lungs and skin are sensitive to environmental conditions and can be increased at high temperatures, high humidity, and low humidity. Losses from urine and stool account for the rest of the total losses.

The recommended fluid intake of 1 ml/kcal energy expenditure for adults living under average conditions of energy expenditure and environmental exposure. For average males this is the equivalent of 2900 ml (12 cups) of fluid per day and for average females 2200 ml
(9 cups) of fluid per day.


Aerobic exercise is any sustained, rhythmic movement of low to moderate intensity that uses large muscles and is continued for more than 15 minutes. Activities include any motion that creates a demand on the heart and lungs to deliver oxygen to the bloodstream. The main fuel for aerobics are glucose (stored sugars from carbohydrates) and fatty acids (stored fat from foods). Amino acids, which result as the body digests proteins, are used very sparingly as aerobic energy.
Their job is to build and repair muscles and cells.