You should consume healthy foods which make you feel full while actually eating minimal. Eat foods such as pastas, whole grain breads, lean steak, fish, lobster, shrimp, turkey, vegetables, skinless chicken, low-fat dairy, fruits, polyunsaturated fats like seeds and nuts, and monounsaturated fats like olive oil. Avoid meats of processed foods like pre-seasoned meals, frozen dinners and snacks that consist of harmful chemicals that are hard to digest as you are no longer young. Increase the amount of water you drink every day. Swap sugary beverages with water to hydrate yourself and reduce empty calories from your food intake. A can of sugary drink has about 230 calories in it. Therefore, consuming these daily can add a lot of weight to your body.
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Make sure you rest enough on a daily basis. Sleep at least six to eight hours each night to help your body recover and repair itself. Sleeping allows the body’s important restorative functions such as muscle growth, tissue repair and the release of growth hormones. Perform total body strength exercises three times a week to develop muscle to increase bone density. Do activities like triceps' dips, chest press, squats, crunches, overhead shoulder press and bicep curls for three sets. Do this 15 times. Building lean muscles aid in reducing the signs and symptoms of chronic diseases as you get old. The chronic conditions include depression, back pain, arthritis, obesity and diabetes.
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Do aerobic activities four to five times a week to improve your heart condition, blood circulation and in order to lower your blood pressure. Go out for a light walk, ride bike equipment or walk on an inclined surface. Perform cardiovascular exercise with low impact, to cause less stress on your joints.
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