How to Stay Fit and Strong

       One of the most important  system is Health...so how to stay fit.If you are a computer professional like me, then I know how hard it is to stay fit. You are sitting all day in the office and spending the additional two hours per day commuting. There is no time for physical activity or a proper diet. If there are two things that are important to stay fit and control weight, they are exercise and proper nutrition. Since we spend 10-12 hours per day on working and sitting, we need to work extra hard to stay fit.

I hope you understand that staying fit is not only about the way we look. There are many health issues related to physical inactivity and the most common ones are heart disorders and type 2 diabetes. More than 30% of Americans have reached the medical condition where excess fat has accumulated to the extent that it has an adverse effect on their health. So getting fit is really about our quality of life which in turn will have positive benefits on our work performance. We will have more energy to complete our tasks at work and have enough energy left to spend more quality time with our friends and family after work hours.

I will reveal my secret to you on how to stay fit without going to a gym, or at least not very often. The most important thing is always to have a proper diet. Eating less and more frequently is something that you probably already know, but I can assure you that it really works that way. I don't follow the eat every three hours for six times per day rule, but I do eat at least four times, sometimes even five times per day. So, here is my diet:

1. A bowl of oatmeal with hot milk and a cup of green tea in the morning.

2. Fruit, usually a banana or an apple around 10 AM.

3. Lunch around noon. I prefer chicken breasts and rice with green vegetables.

4. Dinner around 6 PM. I am not picky here. I eat anything I like, but I do not overeat myself. If I would get hungry later in the evening, I would drink a glass of milk.

The important thing to mention is that I don't drink any flavored sodas or juices. I only drink water. It's healthy and important for all body functions, helps in digestion and keeps you from getting bloated.

However, fitness is not only related to our weight or how much fat we have around our waist. Fitness composes of different elements, including muscle strength, endurance, elasticity as well as cardiovascular endurance. To get fit and stay fit, exercise is unavoidable. I exercise almost every day, push ups in the morning, walking after lunch for 15-20 minutes (walking is also considered exercising), and core training in the evening. Core training relates to core muscles which consist of abdominal, back, butt and thighs muscles. There are quite a few exercises that don't include any free weights or special equipment that you can do in the comfort of your own home. Strengthening the core muscles is very important, especially for occupational activities that include sitting most of the time.

There are some other small tips that I can share with you like walking to a grocery store instead of taking a car, riding a bike on the weekends, or extended walk to a park if time allows. I try to use stairs instead of elevators. All these little activities will slowly accumulate, and at the end of the week when we count the calories, we spend more than we take.All the Best.