These Health tips and tricks can help you maintain your health, give you more energy and vitality, or pamper yourself in new ways.

1. Move More

Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; do gardening, mow the lawn, go dancing. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute hard core aerobic class or kickboxing. But that's great when you're up to it. Meanwhile, move more. See below for more Fitness and Exercise Tips.

2. Cut Out Unhealthy Fats And Switch To Healthy Ones

Avoid foods containing partially hydrogenated oils and deep fried fast foods, high-fat dairy products such as cheese, cottage cheese, milk and cream, mayonnaise, margarine, and heavy sauces. Eat healthy fats and oils directly from whole foods without any processing or heat. Raw nuts and seeds, eggs, avocados, olives, and cold water fish are good examples. Purchase oils that are processed as minimally as possible. Look for words such as "cold expeller pressed", and "extra-virgin". Make your own salad dressings with pure oils, typical ready-made salad dressings are made with inferior, overly-processed, damaged oils. Be diligent about getting Omega 3 and 6 fats into your diet.

3. Drink More Water

Water is your body's principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. The Institute of Medicine advises that women consume 2.2 liters (about 9 cups) of total beverages a day. Caffeine and exercise can dehydrate the body, so make sure you make up for it by drinking water throughout the day.

4. Reduce Stress

Stress busters come in many forms. Some suggestions are: spend 30 minutes a day doing something you like (i.e. soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie, get a massage, a facial or a haircut, meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible.

5. Floss Your Teeth

Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

6. Avoid Excessive Drinking

While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer.

7. Keep A Positive Mental Outlook

There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing!

Classification	Women (% Fat)	Men (% Fat)
Essential Fat	10-12 percent	2-4 percent
Athletes	14-20 percent	6-13 percent
Fitness	21-24 percent	14-17 percent
Acceptable	25-31 percent	18-25 percent

Exercise For Weight Control
If you want to start exercising, but don't know what to do, here are some simple tips:

1. Check Your Fitness Level

It's always wise to ask your doctor's advice before starting any kind of exercise program. At the very least, have your pulse and blood pressure checked, and get your doctor's approval for the sort of program you have in mind.

2. Make An Exercise Plan
3. Find An Exercise Buddy

Exercising on your own requires huge self-discipline. Make it easier for yourself by finding a friend or neighbor to exercise with. Alternatively, or in addition, join an exercise class that is right for you. But don't allow yourself to be pushed into something that is too strenuous.


4. Types Of Exercise To Choose

Head and neck circles

Stand up straight. Without moving your shoulders, slowly move your head and neck in a wide circle. Do this half a dozen times.

Arm swings

Stand up straight with legs apart and both arms stretched straight out in front of you, at chest level. Without moving your hips, swing your arms (parallel to the floor) as far to the left as you can, and then to the right. Do this 20 times.

Shoulder circles

Stand up straight with legs apart and arms at your sides. Without moving the rest of your body, circle your left arm backwards. Repeat this with your right arm. Do this half a dozen times.

Forward stretches

Stand up straight. Place hands palms down on the front of your thighs. Keeping your legs straight, lean forwards and slowly slide your hands down your legs, as close to your ankles as possible without straining. Then move them back up your legs and finish by holding your arms straight up above your head. Repeat this half a dozen times.

Side stretches

Stand up straight, with legs apart and arms at your sides. Without moving your legs, slowly bend sideways to the left, allowing your left hand to slide down the side of your leg, as far as possible without straining. Slowly return to the start position and repeat on right hand side. Do this half a dozen times per side.

Leg swings

Stand up straight with your weight on your right leg. Place your right hand on a chair or table, for support. Swing your left leg forwards and backwards, in a pendulum motion. Do this 20 times, then repeat the exercise with your right leg.

Thigh stretches

Sit on the floor with your legs stretched straight out in front of you. Place your hands on the top of your thighs and slide them down your legs as far as possible without straining. Return to the start position and repeat 10 times. Keep the whole exercise as slow and as relaxed as possible.

Leg raising

Lie on your stomach with your legs straight and your arms by your sides. Slowly lift your left leg off the floor, as high as possible without straining. Do it slowly - do not jerk your leg upwards. Then slowly lower your leg. Repeat the exercise with your right leg. Do this half a dozen times, per leg.

Running on the spot

Stand up straight with arms relaxed. Run on the spot for 2 minutes. As you do so, try to keep the whole of your upper body as relaxed as possible. Allow your arms to bounce freely at your sides.

Dance to music

As an alternative to running on the spot, put on your favorite CD and get moving! But avoid jerky movements. Try to move easily without straining your muscles.

Warning!

Consult your physician prior to starting a new exercise plan and never overdo exercise to the point of feeling dizzy, faint or pain!