Get Fit, The Right Way!

Although genetic susceptibility affects the risk of developing cancer, most of the risk is due to non-hereditary factors.

Behaviors such as avoiding exposure to tobacco products, maintaining a healthy weight, staying physically active throughout life, and eating a healthy diet can significantly reduce the risk of developing and dying from cancer. The same behavior is also associated with a reduced risk of developing cardiovascular disease and diabetes. A recent study showed that non-smokers and women whose lifestyles were more consistent with these weight-loss cancer prevention guidelines, diet, physical activity, and alcohol had a significantly lower risk of dying from cancer, cardiovascular disease, or all causes together. Many people today take medicines for numerous reasons. Staying on top of medications can be tricky, but it is vital to add to good health. Make and deliver dosette boxes to make life much easier! 

Although the rapidly rising obesity seen in the past seems to be stabilizing in women and possibly men, about two-thirds of people in the western world are overweight or obese. In addition, many are less physically active than they should be. Obesity increases the risk of many cancers, while it also has negative consequences for coronary heart disease, stroke, type 2 diabetes, and others leading to premature death. Thus, while there is still scientific uncertainty as to how excess fat, excessive energy intake, and lack of physical activity are linked to cancer. Getting on top of our health will certainly give you a better shot at a longer happier life. 

Achieving and maintaining a healthy weight

Recommendations for a healthy weight are often expressed in terms of body mass index (BMI). Although BMI is not a direct measure of obesity, it is a simple measure and is widely used clinically and in research studies. BMI is calculated from body weight in kilograms (kg) divided by height in meters squared (m2). Experts believe that the BMI should be in the range of 18.5 - 25.0 kg / m2 to be healthy, between 25.0 and 29.9 kg / m2 to characterize someone overweight, and a BMI of 30.0 kg / m2 and above for the obese. 

Excess body weight can therefore be reduced by reducing caloric intake and increasing physical activity. For most adults, a reduction of 50 to 100 calories per day can prevent the gradual increase in body weight, while reducing calories by 500 or more per day is a common initial goal in weight loss programs. Similarly, 300 minutes or more per week of moderate to vigorous physical activity is needed to prevent weight gain and maintenance. 

Calorie intake can be reduced by reducing portion sizes, limiting food intake between main meals (prefer a fruit) and limiting the intake of foods and beverages that are high in calories, fat, and added sugars, and that provide few nutrients (such as fries, cookies, cakes, pastries, ice cream, and sugary drinks). These foods and beverages should be replaced with others such as vegetables, fruits, beans, whole grains, and lower calorie beverages. In many fast food establishments (restaurants, pizzerias) and restaurants, the meals served usually exceed the sizes required to meet daily caloric needs, with a high content of fats and sugars. Also, these meals are often low in vegetables, fruits, beans, and whole grains.

Types of Physical Activity

The usual activities are those that take place on a regular basis, as part of our daily routine. These activities include those performed in the workplace (such as walking from the car to the office), our obligations outside home (such as shopping) and at home, as well as those that are considered activities of our daily lives. The usual activities are usually low-intensity and short-lived. Other, deliberate activities are those that take place in parallel with the usual activities. These activities are often planned and done in our spare time, as a regularly scheduled physical exercise such as fitness, a bike ride or a run. Other intentional activities may include incorporating routine activities into a more "intentional" form during the day. These are based on lifestyle choices complementing or replacing routine activities, such as cycling instead of riding to work. 

Normal and intentional activities are classified according to their intensity. Light-intensity activities include housework, shopping, gardening and more. Moderate-intensity activities are those that require effort equivalent to a brisk walk. Intense activities are those in which large muscle groups are involved and cause a marked increase in heart rate, depth and frequency of breathing, and sweating. Any type of movement is important, it makes you feel good and gets you feeling more energized in the long run.