Dance
Weight, Exercise, and Vegetarian Diet
“According to WHO, 60 to 85% of people in the world—from both developed and developing countries—lead sedentary lifestyles, making it one of the more serious yet insufficiently addressed public health problems of our time. It is estimated that nearly two-thirds of children are also insufficiently active, with serious implications for their future health. Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety. Physical inactivity, along increasing tobacco use and poor diet and nutrition, are increasingly becoming part of today’s lifestyle leading to the rapid rise of diseases such as cardiovascular diseases, diabetes, or obesity. Approximately 2 million deaths per year are attributed to physical inactivity, prompting WHO to issue a warning that a sedentary lifestyle could very well be among the 10 leading causes of death and disability in the world. Chronic diseases caused by these risk factors are now the leading causes of death in every part of World. These chronic diseases are, for the most part, entirely preventable.” WHO here means World Health Organization.
Why Exercise? The life in earth existed as far back as 3, 000 million years ago, whereas the Sapiens Neanderthalensis existed 230,000 to 300,000 years ago. These ‘humans’ were strong and heavily built. These were very hardworking persons, dependent upon fire and hunting to survive. Sapiens existed 120,000 years ago. These looked much different from the first ones. During the last 120,000 years humans have changed very much. These changes were due to coincidental mutation from generation to generation. Due to constant hard work done by our ancestors, over several thousand years (unlike trees or plants) the human machinery was designed in such a way, that they had to be active, especially to keep the fluids in body circulating and to live well. Up until the last 50 years, people have always worked hard to survive. During the last 50 years, that is, after the 2nd World War, the World has changed. Cars, automatic washer, colored TV, microwave ovens, production lines, desk or computer work, etc. have made life easier but require very little physical activity. If eating habits and physical activities were not controlled in relation to each other, many diseases, namely, heart disease, diabetes, hypertension, osteoporosis, insomnia, memory loss, and metabolic syndrome could proliferate and these in turn would lead to fast aging and poor quality of life. After complete body paralysis people can still live on life supporting machines, but become very weak from all heath aspects of life due to prolonged inactivity in the body.You should choose the exercise that you enjoy the most in doing. You can choose any one of the following exercises: Dance - Ballet, ballroom, belly dance, breakdance, Cajun, cheerleading, children, clogging, country western, dance teams, disco, exotic, funk, hip hop, hula, Irish, jazz, modern, oldies, square dance, shim sham, swing, etc. Exercise and fitness - aerobics, aquatics, dance exercise, jump rope, karate, kick boxing, kids, Pilates, pregnancy, qigong, recovery, seniors, step aerobics, stretching, Tai Chi, toning, treadmill, weight training, walking and yoga. Dancing, walking, jogging, swimming, hiking, biking, climbing, rowing, cross country skiing, etc.Sports - Baseball, basketball, camping and survival, cheerleading, circus artistry, dance teams, children, figure skating, fly fishing, football, golf, gymnastics, ice skating, inline skating, karate, skateboarding, snowboarding, soccer, sport acrobatics, swimming, tennis and weight training, football, hockey, volleyball, tennis, golf, etc. These improve your coordination, balance, and reflexes to prevent any injuries of muscles or joints.
Benefits of Exercise and/ or Dance: It reduces the cost of health care. It costs about $2,000 to care for a non-diabetic vs. $13,000 for diabetic per year. 2) Reduces high blood pressure and prevents from going up. It promotes cardiovascular fitness and strengthens the heart and circulatory system. 3) Increases the HDL cholesterol (HDL-C) levels and decreases the total cholesterol levels. HDL-C is called good cholesterol since it lowers the risk of coronary artery disease. 4) Improves blood circulation throughout the body, and thereby makes body more efficient and prevents peripheral vascular disease. 5) Controls blood glucose in diabetic patient. 6) Prevents dying prematurely. 7) Produces strong bone and prevent osteoporosis by preventing bone loss. 8) Stronger muscles and joints prevent arthritis. 9) Strengthens your muscle tone for better overall body movements. 10) It is easier for a smoker to stop smoking. 11) Produces psychological lift and feeling of overall well being.12) Improves bodies to utilize oxygen by increasing circulation. 13) Improves the quality of life in elder people by increasing their strength and balance so that they can move without falling. 14) Reduces the feeling of depression and anxiety and increases enthusiasm and optimism. 15) Helps in keeping weight under control. 16) Reduces the risk of colon cancer. 17) Gives you more energy and endurance to enjoy your life. 18) Make you to look younger and boost energy level. 19) Gets you more resistance to disease due to improved health and better sleeping habits. 20) Increases memory and makes you more alert. 21) Improves self-image. 22) Improves the ability to fall asleep quickly and sleep well in relax manner. 23) Provides a way to share exercise activity or dance with family and friends and promotes environment of doing things together. 24) Develops healthy habits in children to lead healthy life in future. 25) Prevents or delay chronic diseases in older people and diseases associated with aging so that they can live their life in quality, independently.
Dance and Religion: The close relationship between dance and religion began very early in Hindu thought, and numerous references to dance include descriptions of its performance in both secular and religious contexts. This combination of religious and secular art is reflected in the field of temple sculpture, where the strictly iconographic representation of deities, often appears, side-by-side with the depiction of secular themes. Dancing, as understood in India, is not a mere spectacle or entertainment, but a representation, by means of gestures, of stories of gods and heroes - thus displaying a theme, not the dancer. Classical dance and theater constituted the exoteric worldwide counterpart of the esoteric wisdom of the Vedas.
Indian dance has originated from the ecstacy of worship and when the devdasis (temple dancers) danced in the temple in the sheer abandonment of the senses, to the beat of the mridangam, to the note of the flute, with the movement of the limbs, the language of gestures, bhava of expression, of the tala (rhythm) executed by the feet and the song of the musicians one could not help but experience the divine in the performance of the dancer.
Indian dance was a way to teaching and discovering religion, philosophy and spirituality. The various sages and rishis used Indian Art forms to show the connection between the body and the soul, the material and the divine. Indian dance was not just the enjoyment of the senses. Though it was expressed through the body, the dancer went beyond it to discover the living presence of God in all creativity.
Indian Dance is a form of yoga where the body and mind unite to make a perfect whole. The body postures and the movements facilitated the prana (life force)and brought about the harmony of the body and the mind leading to mental and physical well being. It requires discipline and hard work, the true bhakti and devotion. The oneness of the body and the mind lifts not only the dancer but also the viewers to a higher plane of consciousness, to almost a yogic meditation. In Indian mythology there is a great emphasis given to dance. Even the Gods dance and the descriptions of the dances of the Gods have a lot of significance. These dances reveal the principles of nature and eternal truths. They offer philosophical guidance, religious advice and spiritual solace. http://www.aquarius-atlanta.com/september/dance1.shtml
In most western cultures also dance has emerged from religious ritual. Aristotle talks about the religious frenzy of the high priestess at the Temple of Delphi. The katharsis after the frenzied dance led to the social, religious and moral integration of the Greek society. The Sufi saints danced with abandon in spiritual ecstasy. The master blessed his disciple saying, "May thy music cause my heart to dance." All folk and tribal traditions use dance to express their emotions. Native Americans had a dance for every situation in life. There was a war dance, rain dance, a mating dance, and a dance to celebrate fertility, to appease the Sun God and to worship the elements. In ancient Egypt it was considered the highest honor if one was presented with a dancing dwarf. For the Chinese the cosmic harmony originated in the dance. All the planets and the Gods swing through the universe in a dance. Dance offers an enormous range of forms and expressions in worship from the carefully choreographed dramatic presentation to the spontaneous worship and celebration of individuals and congregations of all ages.
History of dance in India is more than 5,000 years old. According to Hindu mythology it is believed that Lord Brahma created fifth Veda, Natyaveda (Veda of dance), from the pleading of other Gods and Goddesses, to make the Veda simple, so that most human beings and some of the other Gods could understand it. He took essence from the four Vedas to form the fifth Veda. He asked Bharat Muni to take this Veda and popularize this on earth. Then Bharat Muni wrote Natya Shastra to perform drama, music, and dance on earth. During the early stage of performance Lord Shiva was so impressed that he sent one of his disciples called Tandu to refine the dances. Bharatanatyam is the oldest dance in India, and might have got its name from Bhararta Muni. Then Goddess Parvati (wife of Lord Shiva) taught this dance to Usha, who was daughter of Banasura, a demon. Usha then taught the same to Gopikas in Dwarka, Lord Krishna’s birthplace. This way the dance was introduced on earth.
The tandava dance was performed by Lord Shiva who is also called Natraja; the king of dancers. There are 7 types of Tandava Dances for example Anand Tandava performed with Joy and Rudra Tandava performed in violent mood. Some people believe there are 16 types of Tandava dances. This type of dance is performed vigorously with quick movements. However, the dance performed by Goddess Parvati, wife of Lord Shiva, also called Lasya, has gentle, graceful, and sometimes erotic movements.
Several other dances became popular after the origin of the first dance in India. These are Bharat Natyam, Kathak, Odissi, Kathakali, Kuchpudi, Manipuri, Mohiniattam, and Andhra Natyam. These dances have their own stories and tradition in India. According to Indian mythology Lord Vishnu assumed the role of Mohini, which depicts the Mohiniattam dance, to save the Gods from Asuras or demons to prevent total darkness in Universe. Manipuri dance Web India site:http://www.webindia123.com/dances/manipuri/manipuri.htm
offers this brief description. “...There is a belief that Radha and Krishna were the original author and creator of Manipuri Dance. This Rasa-dance was repeated by Uma and Shiva' in Lasya style in Manipur. After many centuries the same Rasa-dance, was performed by two mortal human beings, princes Toibi and Khamba. These two star-crossed lovers died in tragic circumstances. The dance that these lovers performed is known as Lai Haraoba..”
When every fiber in your body, during dancing, feels extreme joy and happiness with different beats of music, you may reach in ecstasy. In this state you may be dancing with total relaxation and consuming energy without feeling it. In other words you may be burning a lot of calories without feeling it. In this state it is easier to actively meditate or pray. Dance is composed of three powerful treatments, namely, music, exercise, and meditation at the same time. Each of these three treatments by itself has powerful effect on the body as shown below.
Increased circulation is the major benefit of exercise or dance. It is very important to keep blood and lymph fluid circulating well. Your heart can pump blood to various parts of the body, but the returning of blood and circulation of lymph fluid depends upon your movement. When the blood is pumped through the arteries, the blood vessels become smaller and smaller, to the extent that the blood components are squeezed out through the tiny gaps. This becomes the tissue fluid, which carries nourishment to every cell. After the nourishment is utilized, the waste products have to be removed from these cells. Here the lymph vessels direct the tissue fluid back to the blood circulation. The blood returns back to the heart by veins for re-circulation and waste products are excreted through the kidney. The veins have valves, which prevent blood going backwards. Here you can see how the body uses movements to remove the toxins and unwanted products. When there are not enough body movements, the waste products are stored in fatty area of the body, which then becomes unusable. With time it builds up more and more and becomes harder and harder to remove. When crash dieting is done, these toxins are released too quickly to the system to cause flu like symptoms. So a gradual exercise with a proper nutritional program is always better than a crash program. Regular physical activity has been shown to reduce morbidity and mortality from many chronic diseases. According to U.S. Department of Health and Human Services many millions of Americans have chronic diseases that can be improved or prevented through regular exercise programs.
Types of Exercise
Two types of exercise are most common, aerobic and anaerobic (resistance training). Doing both produces better result. Aerobic exercise strengthens your heart; improve your cardiovascular system and circulation. Also improves body to utilize more oxygen by better breathing. Examples of aerobic exercise include walking, jogging, bicycling, swimming, and dancing. One should exercise to the extent your heart beats reaches to the target heart rate in order to get the best work out. There are different target heart rates for each age.
Vegetarian diet.
In order to live healthy one cannot neglect nutrition. One should eat lots of fruits and vegetables and drink water regularly. Healthy eating is equally important as exercise or dancing. You should eat 5 types of vegetables and 5 types of fruits daily, in 4 to 5 servings along with other basic foods. If you want to loose weight forget crash diets. They do not work in long term. When you stop them they work against you, and you may get all the weight back plus more since your body after doing exercise is in better shape to absorb more food. Exercise and nutrition go in hand in hand, to get maximum benefit from your workout. You need proper amounts of carbohydrate (1 gm = 4 calories), fat (1 gm = 9 calories), protein (1 gm = 4 calories), vitamins, minerals, and water. Food choices will vary depending upon individual: culture, need, taste, etc., size, gender, age, and liking or disliking. Older people generally need less food and more calcium to keep their bone dense, while women need more iron than men.
Diet associations endorse the health benefits: http://www.healthday.com/aboutus.cfm
The statement cites numerous health benefits of a vegetarian diet, such as lower intakes of saturated fat and cholesterol and higher intakes of carbohydrates, fiber, magnesium, potassium, folate and antioxidants such as vitamins C and E.An estimated 4 percent of Canadian adults and 3 percent of American adults follow vegetarian diets and interest in them is on the rise, the statement says. Many restaurants and caterers offer vegetarian meals, and there's been a substantial increase in the sales of vegetarian foods in recent years.
"Vegetarians have been reported to have healthier body weight than non-vegetarians, as well as lower rates of death from heart disease, lower blood cholesterol levels and lower rates of high blood pressure, type 2 diabetes and prostate and colon cancer," ADA spokeswoman Cynthia Sass says in a news release.
Planning a vegetarian diet doesn't need to be complicated, but it should be nutrient-dense. The key to ensuring the body receives all its nutritional needs is to eat a wide variety of foods.
Weight, Exercise, and Vegetarian Diet
“According to WHO, 60 to 85% of people in the world—from both developed and developing countries—lead sedentary lifestyles, making it one of the more serious yet insufficiently addressed public health problems of our time. It is estimated that nearly two-thirds of children are also insufficiently active, with serious implications for their future health. Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety. Physical inactivity, along increasing tobacco use and poor diet and nutrition, are increasingly becoming part of today’s lifestyle leading to the rapid rise of diseases such as cardiovascular diseases, diabetes, or obesity. Approximately 2 million deaths per year are attributed to physical inactivity, prompting WHO to issue a warning that a sedentary lifestyle could very well be among the 10 leading causes of death and disability in the world. Chronic diseases caused by these risk factors are now the leading causes of death in every part of World. These chronic diseases are, for the most part, entirely preventable.” WHO here means World Health Organization.
Why Exercise? The life in earth existed as far back as 3, 000 million years ago, whereas the Sapiens Neanderthalensis existed 230,000 to 300,000 years ago. These ‘humans’ were strong and heavily built. These were very hardworking persons, dependent upon fire and hunting to survive. Sapiens existed 120,000 years ago. These looked much different from the first ones. During the last 120,000 years humans have changed very much. These changes were due to coincidental mutation from generation to generation. Due to constant hard work done by our ancestors, over several thousand years (unlike trees or plants) the human machinery was designed in such a way, that they had to be active, especially to keep the fluids in body circulating and to live well. Up until the last 50 years, people have always worked hard to survive. During the last 50 years, that is, after the 2nd World War, the World has changed. Cars, automatic washer, colored TV, microwave ovens, production lines, desk or computer work, etc. have made life easier but require very little physical activity. If eating habits and physical activities were not controlled in relation to each other, many diseases, namely, heart disease, diabetes, hypertension, osteoporosis, insomnia, memory loss, and metabolic syndrome could proliferate and these in turn would lead to fast aging and poor quality of life. After complete body paralysis people can still live on life supporting machines, but become very weak from all heath aspects of life due to prolonged inactivity in the body.You should choose the exercise that you enjoy the most in doing. You can choose any one of the following exercises: Dance - Ballet, ballroom, belly dance, breakdance, Cajun, cheerleading, children, clogging, country western, dance teams, disco, exotic, funk, hip hop, hula, Irish, jazz, modern, oldies, square dance, shim sham, swing, etc. Exercise and fitness - aerobics, aquatics, dance exercise, jump rope, karate, kick boxing, kids, Pilates, pregnancy, qigong, recovery, seniors, step aerobics, stretching, Tai Chi, toning, treadmill, weight training, walking and yoga. Dancing, walking, jogging, swimming, hiking, biking, climbing, rowing, cross country skiing, etc.Sports - Baseball, basketball, camping and survival, cheerleading, circus artistry, dance teams, children, figure skating, fly fishing, football, golf, gymnastics, ice skating, inline skating, karate, skateboarding, snowboarding, soccer, sport acrobatics, swimming, tennis and weight training, football, hockey, volleyball, tennis, golf, etc. These improve your coordination, balance, and reflexes to prevent any injuries of muscles or joints.
Benefits of Exercise and/ or Dance: It reduces the cost of health care. It costs about $2,000 to care for a non-diabetic vs. $13,000 for diabetic per year. 2) Reduces high blood pressure and prevents from going up. It promotes cardiovascular fitness and strengthens the heart and circulatory system. 3) Increases the HDL cholesterol (HDL-C) levels and decreases the total cholesterol levels. HDL-C is called good cholesterol since it lowers the risk of coronary artery disease. 4) Improves blood circulation throughout the body, and thereby makes body more efficient and prevents peripheral vascular disease. 5) Controls blood glucose in diabetic patient. 6) Prevents dying prematurely. 7) Produces strong bone and prevent osteoporosis by preventing bone loss. 8) Stronger muscles and joints prevent arthritis. 9) Strengthens your muscle tone for better overall body movements. 10) It is easier for a smoker to stop smoking. 11) Produces psychological lift and feeling of overall well being.12) Improves bodies to utilize oxygen by increasing circulation. 13) Improves the quality of life in elder people by increasing their strength and balance so that they can move without falling. 14) Reduces the feeling of depression and anxiety and increases enthusiasm and optimism. 15) Helps in keeping weight under control. 16) Reduces the risk of colon cancer. 17) Gives you more energy and endurance to enjoy your life. 18) Make you to look younger and boost energy level. 19) Gets you more resistance to disease due to improved health and better sleeping habits. 20) Increases memory and makes you more alert. 21) Improves self-image. 22) Improves the ability to fall asleep quickly and sleep well in relax manner. 23) Provides a way to share exercise activity or dance with family and friends and promotes environment of doing things together. 24) Develops healthy habits in children to lead healthy life in future. 25) Prevents or delay chronic diseases in older people and diseases associated with aging so that they can live their life in quality, independently.
Dance and Religion: The close relationship between dance and religion began very early in Hindu thought, and numerous references to dance include descriptions of its performance in both secular and religious contexts. This combination of religious and secular art is reflected in the field of temple sculpture, where the strictly iconographic representation of deities, often appears, side-by-side with the depiction of secular themes. Dancing, as understood in India, is not a mere spectacle or entertainment, but a representation, by means of gestures, of stories of gods and heroes - thus displaying a theme, not the dancer. Classical dance and theater constituted the exoteric worldwide counterpart of the esoteric wisdom of the Vedas.
Indian dance has originated from the ecstacy of worship and when the devdasis (temple dancers) danced in the temple in the sheer abandonment of the senses, to the beat of the mridangam, to the note of the flute, with the movement of the limbs, the language of gestures, bhava of expression, of the tala (rhythm) executed by the feet and the song of the musicians one could not help but experience the divine in the performance of the dancer.
Indian dance was a way to teaching and discovering religion, philosophy and spirituality. The various sages and rishis used Indian Art forms to show the connection between the body and the soul, the material and the divine. Indian dance was not just the enjoyment of the senses. Though it was expressed through the body, the dancer went beyond it to discover the living presence of God in all creativity.
Indian Dance is a form of yoga where the body and mind unite to make a perfect whole. The body postures and the movements facilitated the prana (life force)and brought about the harmony of the body and the mind leading to mental and physical well being. It requires discipline and hard work, the true bhakti and devotion. The oneness of the body and the mind lifts not only the dancer but also the viewers to a higher plane of consciousness, to almost a yogic meditation. In Indian mythology there is a great emphasis given to dance. Even the Gods dance and the descriptions of the dances of the Gods have a lot of significance. These dances reveal the principles of nature and eternal truths. They offer philosophical guidance, religious advice and spiritual solace. http://www.aquarius-atlanta.com/september/dance1.shtml
In most western cultures also dance has emerged from religious ritual. Aristotle talks about the religious frenzy of the high priestess at the Temple of Delphi. The katharsis after the frenzied dance led to the social, religious and moral integration of the Greek society. The Sufi saints danced with abandon in spiritual ecstasy. The master blessed his disciple saying, "May thy music cause my heart to dance." All folk and tribal traditions use dance to express their emotions. Native Americans had a dance for every situation in life. There was a war dance, rain dance, a mating dance, and a dance to celebrate fertility, to appease the Sun God and to worship the elements. In ancient Egypt it was considered the highest honor if one was presented with a dancing dwarf. For the Chinese the cosmic harmony originated in the dance. All the planets and the Gods swing through the universe in a dance. Dance offers an enormous range of forms and expressions in worship from the carefully choreographed dramatic presentation to the spontaneous worship and celebration of individuals and congregations of all ages.
History of dance in India is more than 5,000 years old. According to Hindu mythology it is believed that Lord Brahma created fifth Veda, Natyaveda (Veda of dance), from the pleading of other Gods and Goddesses, to make the Veda simple, so that most human beings and some of the other Gods could understand it. He took essence from the four Vedas to form the fifth Veda. He asked Bharat Muni to take this Veda and popularize this on earth. Then Bharat Muni wrote Natya Shastra to perform drama, music, and dance on earth. During the early stage of performance Lord Shiva was so impressed that he sent one of his disciples called Tandu to refine the dances. Bharatanatyam is the oldest dance in India, and might have got its name from Bhararta Muni. Then Goddess Parvati (wife of Lord Shiva) taught this dance to Usha, who was daughter of Banasura, a demon. Usha then taught the same to Gopikas in Dwarka, Lord Krishna’s birthplace. This way the dance was introduced on earth.
The tandava dance was performed by Lord Shiva who is also called Natraja; the king of dancers. There are 7 types of Tandava Dances for example Anand Tandava performed with Joy and Rudra Tandava performed in violent mood. Some people believe there are 16 types of Tandava dances. This type of dance is performed vigorously with quick movements. However, the dance performed by Goddess Parvati, wife of Lord Shiva, also called Lasya, has gentle, graceful, and sometimes erotic movements.
Several other dances became popular after the origin of the first dance in India. These are Bharat Natyam, Kathak, Odissi, Kathakali, Kuchpudi, Manipuri, Mohiniattam, and Andhra Natyam. These dances have their own stories and tradition in India. According to Indian mythology Lord Vishnu assumed the role of Mohini, which depicts the Mohiniattam dance, to save the Gods from Asuras or demons to prevent total darkness in Universe. Manipuri dance Web India site:http://www.webindia123.com/dances/manipuri/manipuri.htm
offers this brief description. “...There is a belief that Radha and Krishna were the original author and creator of Manipuri Dance. This Rasa-dance was repeated by Uma and Shiva' in Lasya style in Manipur. After many centuries the same Rasa-dance, was performed by two mortal human beings, princes Toibi and Khamba. These two star-crossed lovers died in tragic circumstances. The dance that these lovers performed is known as Lai Haraoba..”
When every fiber in your body, during dancing, feels extreme joy and happiness with different beats of music, you may reach in ecstasy. In this state you may be dancing with total relaxation and consuming energy without feeling it. In other words you may be burning a lot of calories without feeling it. In this state it is easier to actively meditate or pray. Dance is composed of three powerful treatments, namely, music, exercise, and meditation at the same time. Each of these three treatments by itself has powerful effect on the body as shown below.
Increased circulation is the major benefit of exercise or dance. It is very important to keep blood and lymph fluid circulating well. Your heart can pump blood to various parts of the body, but the returning of blood and circulation of lymph fluid depends upon your movement. When the blood is pumped through the arteries, the blood vessels become smaller and smaller, to the extent that the blood components are squeezed out through the tiny gaps. This becomes the tissue fluid, which carries nourishment to every cell. After the nourishment is utilized, the waste products have to be removed from these cells. Here the lymph vessels direct the tissue fluid back to the blood circulation. The blood returns back to the heart by veins for re-circulation and waste products are excreted through the kidney. The veins have valves, which prevent blood going backwards. Here you can see how the body uses movements to remove the toxins and unwanted products. When there are not enough body movements, the waste products are stored in fatty area of the body, which then becomes unusable. With time it builds up more and more and becomes harder and harder to remove. When crash dieting is done, these toxins are released too quickly to the system to cause flu like symptoms. So a gradual exercise with a proper nutritional program is always better than a crash program. Regular physical activity has been shown to reduce morbidity and mortality from many chronic diseases. According to U.S. Department of Health and Human Services many millions of Americans have chronic diseases that can be improved or prevented through regular exercise programs.
Types of Exercise
Two types of exercise are most common, aerobic and anaerobic (resistance training). Doing both produces better result. Aerobic exercise strengthens your heart; improve your cardiovascular system and circulation. Also improves body to utilize more oxygen by better breathing. Examples of aerobic exercise include walking, jogging, bicycling, swimming, and dancing. One should exercise to the extent your heart beats reaches to the target heart rate in order to get the best work out. There are different target heart rates for each age.
Vegetarian diet.
In order to live healthy one cannot neglect nutrition. One should eat lots of fruits and vegetables and drink water regularly. Healthy eating is equally important as exercise or dancing. You should eat 5 types of vegetables and 5 types of fruits daily, in 4 to 5 servings along with other basic foods. If you want to loose weight forget crash diets. They do not work in long term. When you stop them they work against you, and you may get all the weight back plus more since your body after doing exercise is in better shape to absorb more food. Exercise and nutrition go in hand in hand, to get maximum benefit from your workout. You need proper amounts of carbohydrate (1 gm = 4 calories), fat (1 gm = 9 calories), protein (1 gm = 4 calories), vitamins, minerals, and water. Food choices will vary depending upon individual: culture, need, taste, etc., size, gender, age, and liking or disliking. Older people generally need less food and more calcium to keep their bone dense, while women need more iron than men.
Diet associations endorse the health benefits: http://www.healthday.com/aboutus.cfm
The statement cites numerous health benefits of a vegetarian diet, such as lower intakes of saturated fat and cholesterol and higher intakes of carbohydrates, fiber, magnesium, potassium, folate and antioxidants such as vitamins C and E.An estimated 4 percent of Canadian adults and 3 percent of American adults follow vegetarian diets and interest in them is on the rise, the statement says. Many restaurants and caterers offer vegetarian meals, and there's been a substantial increase in the sales of vegetarian foods in recent years.
"Vegetarians have been reported to have healthier body weight than non-vegetarians, as well as lower rates of death from heart disease, lower blood cholesterol levels and lower rates of high blood pressure, type 2 diabetes and prostate and colon cancer," ADA spokeswoman Cynthia Sass says in a news release.
Planning a vegetarian diet doesn't need to be complicated, but it should be nutrient-dense. The key to ensuring the body receives all its nutritional needs is to eat a wide variety of foods.
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