Writed By : Andi Imam

Sport is an important element which we understand is very beneficial to the human body, needs exercise in a balanced way that is not too much the same way that was never done sports activities. Many benefits can be gained from these activities, such as the smooth flow of blood thus reducing the risk of hypertension and cardiovascular disease, helps the metabolism process that smoothly, and does not create a rigid body. In the book Inquire Within Upon Everything quoted as saying that "Sport in the open air is the first important thing for the human body, but many ignore it because they want to manage their own time", and it is this which describe the state of society in urban areas, because many of us sometimes find excuses for not exercising, because they are part of so many people who do not understand the importance of exercise for body and soul.

Many things can be obtained from the exercise, because it is very good and important, so good to research experts say that exercise can make life much longer. However, exercise does not need excessive, excessive exercise is as bad as too little, excessive exercise will have a negative effect because it gives the opposite effect because it is not giving freshness to the body but only the physical exhaustion, muscle, hormone imbalances, and the body system become weak. So should someone to sport enough for 20 minutes a day or 60 to 75 minutes a week.

Start with light stuff, cycling in the morning, aerobics, or brisk walking for 20 minutes will make the body more fresh and healthy both physically and soul. Here are some of the benefits of exercise for you (Marsden, Kathryn):

1. Sports provide a better sense
2. Sports provide more excitement and energy
3. Sport keeps you warm
4. Exercise good for bones
5. Sports maintaining ideal body weight
6. Sports makes the heart and lungs felt more strongly
7. Sports makes better sleep / sleep
8. Sports help you enjoy life
9. Sport your depression away
10. Sports became the best stress repellent ever discovered.

Sports and Health Body

Sports are closely related to the field of nutrition, exercise metabolism processes a smooth one, which helps expel toxins in the body and reduce acidity in body tissue known as detoxification. Detoxification process carried out during the exercise to make the remaining substances in the body that are carcinogens through sweat during exercise.

In addition to indirectly useful to the process of dumping toxins in the body, exercise to keep your ideal weight. If the excess weight, exercising regularly and consistently make the falling weight without having to go on a diet that torture, once again I said for good metabolic processes. To remove fat, heart rate and speed up multiply in sweat and panting a bit and of course that we can get from mild and sport enough.

Experts say that exercise can burn calories by quite a lot, compare it to just sit there, you'll only be burning calories as much as 75-100 calories per hour different from the case with when we exercise that can reach up to 500 calories per hour. And of course this is more efficient and effective in maintaining weight loss than diets that many obese and overweight patients who dreamed of having an ideal weight.

But for people with certain diseases and the elderly who of course had to avoid fatigue or feeling tired because of his health at risk is recommended to do light and activity it as part of the smooth movement of blood flow and metabolism processes. For a person suffering from a disease that is not advisable to feel fatigue can take the kind of gentle exercise that can be done by anyone, ex sit in the morning to do a little movement or meditation with a circulation of air through the nose and mouth or take a yoga class. For elderly patients, sometimes many are reluctant to exercise for reasons that are really painful for those of inflammatory arthritis, so that should make as little movement as possible. The solution is to avoid extreme movements and even better if you have gymnastics instructor who knows the movements beneficial for the elderly.

There are tips for starting a good exercise for lazy people who do that (Marsden, Katrhyn):

1. Select sport you really like
2. Creative
   If you feel unattractive, look for the option exercise your own
3. Start slowly
4. Always warm up first
5. Make sure you feel comfortable
6. Limit yourself

Do not exercise until you feel pain or discomfort, stop!

7. Think twice before you decide to jog
8. Do not set unrealistic goals
9. Patient
   If you wish to lose weight in quick time then it would not be possible, therefore, be patient through this activity.
10. Plan your walk
11. Take time
12. Make changes

Make your menu a different sport every day, creative!

13. Exercising with music accompaniment
14. Find a friend
15. Participate in exercise class
16. Do not let your age hinder
17. Give yourself an incentive

Tell yourself that you are not going to do something before you exercise

18. Compliment yourself

Tell yourself that "I've done" and maintain the consistency that is in you.

Healthy Habit No. 9: Snack the Healthy Way

The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health, including:

• Reduce the risk of some cancers
• Beat the signs of aging
• Improve memory
• Promote heart health
• Enhance the immune system

One way to incorporate fruits and veggies into your diet is to have them as snacks. "If you can do one thing [to improve your health], concentrate on getting fruits and veggies," says Johnson. "They are low in calories and high in nutrients."

She says baby carrots and cut-up produce make tasty, convenient munchies. Other healthful snacks include low-fat yogurt and nuts (in moderation).

The best time to snack is when you are hungry between meals, says Johnson. But beware: Cravings could easily be mistaken for hunger cues, especially for people who are dieting.

Healthy Habit No. 10: Drink Water and Eat Dairy

Water and milk are essential fluids for good health, but they can also help with shedding pounds.

The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.

If you don't get enough water, the body goes into emergency mode, and clings to every single water molecule it can find, reports the University of Minnesota Water Resources Center. The stored molecules appear as extra weight. The weight is only released once the body gets enough water.

The calcium in dairy, on the other hand, is known to be important for strong bones and teeth. Studies have also shown it can help prevent high blood pressure, kidney stones, heart disease, and colon cancer.

In the weight loss arena, three 8-ounce glasses of low-fat or fat-free milk appear to encourage body fat loss while maintaining muscle mass, according to the ADA. The dairy consumption must be part of a balanced reduced-calorie meal plan.

Healthy Habit No. 11: Drink Tea

"Decaffeinated tea is better," says Fleming, noting that the caffeinated variety can be dehydrating, and sugary drinks can lead to weight gain.

There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Fleming says, though, that the overall research is still inconclusive.

"There may well be some beneficial effects of tea, particularly the potential antioxidant effect, but we don't have great data on that right now that is that specific."

However, there's no doubt that a cool iced tea can be a refreshing treat during hot days. Try flavoring your tea with juices, fruits, cinnamon sticks, ginger, and other condiments.

Healthy Habit No. 12: Take a Daily Walk

We already mentioned the merits of exercise in habit No. 5. Now, here's a tip on how to incorporate physical activity into your daily life: WALK.

We're not talking about taking the time out of your busy schedule to work out -- that's important, too -- but infusing life- and limb-saving movement into your waking hours.

"Just move. Pace during phone calls, while you're brushing your teeth, while watching your son's soccer game," says Bryant, noting that every 20 steps a person takes is 1 calorie burned.

An eight-year study of 13,000 people also showed that people who walked 30 minutes daily had a significantly reduced chance of premature death compared with those who rarely exercised, reports the American Council on Exercise.

And there are plenty of opportunities to move those legs:

• Take the stairs instead of the elevator.
• Walk to the store.
• Window shop at the mall.
• Leave your desk and visit your co-worker instead of sending him an email.
• Walk and talk with friends instead of meeting for a meal.

Healthy Habit No. 13: Plan

There is, perhaps, no better word in the English language to better illustrate how you can incorporate healthy habits into your everyday life.

"A little planning goes a long way," says Johnson. "Eating healthy never happens by accident."

For the most part, neither do good fitness, skin protection, healthy teeth, weight loss, and social ties. Many of these habits take effort that need to be scheduled into busy lives.

To eat healthy, for example, it would help to set aside time to draft a menu, make a grocery list, go to the store, prepare meals, and pack breakfast and lunch.