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Free Diet & Weight Loss Journal

Free Diet & Weight Loss Journal

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Fit Day On Line Journal for Diet & Fitness

Reduce the Risk of Cancer
Many people are well aware of the benefits of endurance exercise in preventing heart attacks and strokes. Less well known is the fact that regular exercise performed as little as 2-3 times a week for 30 minutes also reduces the risk of most cancers by 50%. This includes prostate, breast, endometrial, colon and lung cancer. To gain these benefits one need only walk, jog, bicycle, swim or exercise on a treadmill, stairmaster or stationary bike at a moderate pace to burn the equivalent of 500-700 calories, 3 times a week. Make whatever you do fun or you won't be doing it for long.

Prevent Osteoporosis

Preventing or reversing osteoporosis can be accomplished by anyone of any age with a few simple, easy-to-implement measures. For women and men, weight-bearing exercise consisting of walking 20-30 minutes a day combined with resistive weight training for an equal amount of time is critical to achieve good bone health. Equally important is a daily high potency multiple vitamin/mineral supplement, 1-2 glasses of milk a day, and 20 minutes of exposure to sunlight each day for vitamin D production.

Lower Your Blood Pressure

High blood pressure can be effectively and safely lowered without the use of drugs by following certain lifestyle changes. These include performing aerobic exercise 30 minutes 3 to 5 times a week at a moderate pace, including plenty of potassium, magnesium and calcium in your diet via 5-6 servings of fruits and vegetables combined with 2-3 servings of dairy products a day, getting 7-8 hours of sleep each night, avoiding excessive caffeine, and becoming involved in a stress reduction/biofeedback program. Losing body fat by eliminating refined sugars and junk food while simultaneously increasing protein intake will also lower blood pressure by lowering insulin levels.

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