Health and Fitness


  • Minimim daily caloric intake for males and females should be no less than 1500 and 1200 calories respectively.
  • Eating every 2-3 hours increases your metabolism, which means that you burn more calories over the course of the day.
  • Eating breakfast in the morning kickstarts your metabolism for the day.
  • If you eat more calorie dense foods then you can fulfil your daily caloric intake by eating less.
  • For a nutritious, healthy snack have a piece of fruit or some nuts and seeds.
  • Blueberries are an excellent source of antioxidants.
  • Make sure that you drink at least 8 glasses of water daily to keep your system clean, but be careful not to drink too much - read more about your daily water requirements.
  • Supplementation should not be a huge thing, and you only need a few essential supplements, depending on your health and fitness goals and needs.


  • Fitness can be divided into five health-related components: Body composition, cardiorespiratory fitness, flexibility, muscular strength, and muscular endurance.
  • The more muscle you have, the higher your metabolism is, the easier you are able to lose fat.
  • Just 30 minutes a day of moderate intensity exercise increases your cardiovascular fitness.
  • Stretching daily improves your flexibility and range of motion.
  • As you get older, the higher your muscular strength, the better your quality of life.
  • Full-body activities are better for improving overall muscular endurance.
  • Your exercise programme needs changing every 4-6 weeks so that your results do not plateau and you continue to make progress.
  • Even if you think that you do not have time to exercise, you can still get in a brief, quality session - learn how to put together an 'emergency' workout for when you have limited time to exercise.

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Motivationals (excluding quotations) © 2011-2018 Rosie Chee.

Articles © 2010 Rosie Chee.

Photography courtesy of Tim Brown.