There are probably just as many excuses to not get into shape, as there are reasons to get into shape. The difference is those excuses can lead to less mobility, more illnesses, and possibly an earlier death. The gain in overall health and fitness makes the effort to lose weight worth it. Please remember to visit a doctor before starting any exercise program.

Exercise Tips
There are different exercises and different exercise programs, and it seems that someone somewhere is promising that their program is the best. The truth is that the best exercise program, especially for the person who hasn’t been overly active for a while is the exercise they are willing to stick with. That is not to say they have to love the exercise they are doing, but if they won’t stick with a program over the long haul, then they need to find another exercise.

Another important factor is how hard the exerciser pushes himself or herself. A person who is very overweight can do a lot of good by walking one mile a day in the beginning. However, one month later they will need to have increased their pace and distance in order to do as much good. The more the exerciser pushes their limits, the better the exercise is for them.

Nutrition
One of the hardest parts of losing weight is using an appropriate diet. Just like sticking with exercise, the change in diet associated with weight loss must be a habit and a lifestyle change, not just something to do for a while, or else the fat will return and all of that hard work will have been wasted.

When considering how much to eat, it is important to understand how much is being eaten. One pound of fat is 3500 calories. Therefore, if a person wants to lose two pounds a week needs to consume 1000 fewer calories during that week. There are all kinds of faddish dietary foods available, but the best thing to do is learn how to eat smaller portions of healthy food.

The more difficult part of starting a diet for most people is portion size. People are used to eating too much. Learning how many calories are in a portion size makes knowing how much to eat much easier.

Losing weight is not easy. The payoff for those who are willing to stick with a healthy lifestyle change is looking better, and most of all feeling better.

(photo credit: MikeBaird)

Author Bio: Jackie joined the Mesothelioma Cancer Alliance in 2009 as research assistant after graduating with a bachelor’s degree in English and a minor in fitness and nutrition. Jackie’s experience in technical and medical research has allowed her to assist in the development of medical content and outreach efforts, with specializations in alternative care, cancer support programs, and social media campaigns.

Editor’s Note: The following is a guest post submitted by Alexis Bonari

Whether you’re planning a short three-week vacation to a tropical island, or you plan on backpacking around Europe for a few months, it is extremely important to put extra thought and consideration into what you eat and drink during your travels.

Not only that, if you’re on a strict budget it can be extremely difficult to maintain a healthy lifestyle as well, especially if you’re used to going to the gym on a daily basis.

If you’re planning on doing some travelling this summer, here are some tips that will help you stay strong, healthy, and fit during your vacation:

Drink lots of water

This point may seem fairly obvious, but it cannot be stressed enough. Experts recommend drinking as much as eight to ten glasses of water a day to keep you properly dehydrated, as dehydration can lead to various health problems and possibly even death if you don’t take care of yourself properly.

However, depending on the city or country you are travelling to, the tap water may have certain health advisories and may be harmful to drink, so if you’re unsure of the quality of water be sure to ask for no ice with your drinks and avoid food that may have been boiled in the local water.

It may also be a wise idea to bring a bottle of water with you at all times in order to stay hydrated during the day, and use the bottled water to brush your teeth and wash your face as well.

Wash your hands

Travelling to a new location may give you a variety of new experiences and sights, but travelling also brings a variety of different diseases and germs as well.

Because of this it’s extremely important to wash your hands as much as five to ten times a day, especially before you handle your suitcases, mp3 player, computer, etc. That way any lingering bacteria will be washed off your hands and fingers and won’t stick to any of your belongings.

It may also be a good idea to pack along some hand sanitizer with you, or even pack some hand wipes so you can clean your hands throughout the day without constantly going to the bathroom all the time.

Get insured

Some travellers avoid buying travel insurance before they fly out of their home country because it tends to be expensive and a complicated process. However this could be one of the most crucial errors you can make as a traveller and could be lead to serious consequences if you make a wrong decision while you’re travelling.

Be sure to research into the different types of insurance plans that are available and find out whether you will be covered for any medical care or medical evaluations if you get sick during your vacation. If your policy does not cover these types of situations, then make sure you purchase an emergency medical coverage plan as well.

However, be sure to read the fine print before you purchase any type of insurance because some policies will not cover you if you have a pre-existed health condition.

Pack sunscreen and a hat

If you’re going to be travelling during the summer months, then protecting your head and body from the sun is almost a necessity. Sunscreen can help protect your skin from harmful UV rays and may even stop you from getting a sunburn while you’re travelling, but if you tend to burn easily it may be a good idea to bring a cooling aloe Vera gel as well.

Besides sunscreen, wearing a hat is one of the best ways to protect your head from the sun, and can also help prevent the risk of you getting a sun stroke during your travels as well.

Bring your medication

If you have a pre-existing medical health condition, or if you are the type of person who is prone to getting sick with a flu and/or cold very easily, then make sure you pack all of the medication that you need before you leave.

This not only includes your personal prescriptions, but also anti-diarrhoea medication, ibuprofen, Advil, antihistamines and/or decongestants, antacid tablets, motion sickness medication…anything you think may come in handy when you’re on the road.

Protect yourself from pesky insects

Some bugs may carry insect-borne diseases, such as malaria or Lyme disease. Because of this it’s extremely important to carry insect repellent with you at all times and apply it to your skin on a daily basis.

If you’re particularly worried about insect-borne illnesses then make sure you wear long pants and long-sleeved shirts, especially if you plan on hiking around other countries where malaria is common.

Get lots of sleep

Besides drinking water, sleep is one of the best ways to help protect your body’s immune system when travelling. Walking around all day can certainly do a number on your mind and body, especially if you’re constantly on the go or if you have to get up early to catch a train or flight in the morning.

Because of this you should give yourself ample time to get enough rest at night, and make sure you have at least eight hours of sleep each and every night. 

Bio: Alexis Bonari is a freelance writer and researcher for College Scholarships, where recently she’s been researching pharmacy scholarships as well as physics scholarships. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.

(photo credit katerha)

On the journey to physical fitness one cannot underestimate the importance of exercise. Even though there are hundreds of different types of diets out there, not one alone is going to give you the results you desire. The key to weight loss is a combination of both, so it’s important that you are able to eat wisely and work out consistently. Not only does exercise burn excess calories, it also helps you tone muscle, improve metabolism, and develop strength. Just like it’s important to find a diet you are less likely to cheat on, it’s equally important to find a gym you can stick with. Before you sign a membership contract, be sure to shop around for a gym that fits your preferences and lifestyle.

Fits Your Preferences

You need to find a gym that fits your workout preferences. Before you visit every gym in a 20 mile radius, take a moment to think about your fitness goals and what types of exercise you most enjoy. If you are the type of person who gets bored easily and needs the support of others to stay motivated, look for a gym that offers workout classes. From cardio boxing to yoga, most gyms today have instructors who are trained to teach a variety of exercise methods. These types of classes are usually included in a membership, although some more specialized classes may have an additional fee. Those who don’t like to mix socializing with sweating will probably need to find a gym that has more to offer in the cardio room. Whether you like to walk it out on a treadmill or hop on a stair stepper, the more machines a gym has the less likely you are to get bored with your workout routine. And if your goal is to build or tone muscle, the weight room will be an important factor in your decision. Those who want to bulk up should look for a gym with a lot of weight lifting equipment while those who simply want to firm up should look for one with a variety of weight training machines.

Fits Your Lifestyle

You need to find a gym that fits into your lifestyle. If you are someone who has a hectic schedule that constantly changes from one day to the next, you should look for a gym with flexible hours. Most big chain gyms have extended evening hours, are open on weekends, and rarely close early. Belonging to a gym that stays open more often than it closes down will make it easier to find the time to get a workout in no matter how late you work. And for the person whose job requires them to work during the times that most people are asleep, there are even gyms that are open 24 hours. Smaller or independently owned gyms are more likely to have operating hours that accommodate the majority of people’s lifestyles and open later or close earlier. But if you are someone who has a daily routine that is fairly consistent, it may not matter that a gym closes at 10 p.m. every night. Whether or not a gym is big or small you just need to make sure that it is open whenever you are able to be there. It’s also important to find a gym that fits into your routine. Belonging to a gym that is too far away will only make it easier for you to come up with excuses as to why you just don’t have time to go regularly. Try to find a gym that is on your daily route, or located not too far from it. If you have to pass by the gym on your way to or from work, you’ll be more likely to make a pit stop and complete your daily 30 minutes of cardio before heading home for the night.

Bio: This guest post is contributed by Kitty Holman, who writes on the topics of nursing colleges. She welcomes your comments at her email id: kitty.holman20@gmail.com.

(photo by the_toe_stubber)