Some thought exercise requires sacrifice, calls for an unrealistic amount of self-control, and presents rules after rules to follow before one begins to benefit from it.
This is nothing more than a myth.
In reality, exercise can be a lot of fun. Here are the reasons to fall in love with it.

Oct Health Tips: Dieting Myths

Exercise makes you...

#1 Brighter - kicking your brain into high gear
Regular aerobic exercise and a sustained optimal state for the brain could accelerate the growth of its blood vessel density, and improve blood circulation. It also brings an ample supply of oxygen to the brain cells, enabling the nervous system to coordinate each organ more efficiently and precisely.

#2 More Attractive - leaner muscles and fairer skin
Working out burns calories and increases your bodys lean muscle composition, which help to maintain a healthy body weight and as a result boost metabolism. It not only firms up the muscles to give you a more defined contour, but also improves your skin condition by stimulating circulation to the skin, facilitates nutrients supply, and improves the digestive system.

#3 Stronger - protecting your bones and joints
Regular weight bearing exercises such as resistance training, running, walking, and aerobics reduce the risk of osteoporosis by preserving your bone density. These exercises also lubricate your joints, helping to prevent strain, improve posture, and reduce the risk of back pain.

#4 Feel Better - alleviating period pain
Exercise could ease menstrual cramps by inducing the release endorphin, a pain-reducing chemical, in the brain. Studies show that compared to professional women whose jobs result in prolonged seating, female marathon runners produce less estrogen, therefore reducing, the risk of breast and uterine cancers. Indeed, a study in Norway reveals that four hours of exercise a week could lower the risk of breast cancer by 37%.

Exercise boosts your...

#5 Power
Exercise equals energy! A strong physique allows you to perform daily activities in good condition and thus with ease. The healthier you are, the stronger your body becomes and the better your heart and lung function. No wonder your life seems easier.

#6 Joy
Endorphin, which could reduce the level of stress hormone and bring about a sense of tranquility, is released during exercise. A study conducted by Tuffs University in America indicates that 15 minutes of exercise is more effective than taking tranquilizers in relieving tension and anxiety. In another study on patients with temporary depression, 14 out of the 17 experiment subjects were cured through resistance training. So keep on moving!

#7 Longevity
Studies have shown that regular moderate exercise could greatly increase the life span of women, compared to those who rarely or do not exercise. Exercise is simply the best defense against heart disease, because it lowers the resting heart rate*, raises the High Density Lipoprotein cholesterol ("the good cholesterol") level, and reduces the risk of obesity and diabetes. Aerobic exercise could also lower the risk of lung and colon cancer.

*It is the heart rate when a person is at rest. A lower resting heart rate (RHR) reflects a healthier heart condition. The average RHR for adults is 80 beats per minute, while it could be as low as 50 to 60 beats per minute among athletes.

Healthy Diet Tips

Water
Water makes up 60% of your body weight. It is important to drink 1.5 to 2 litres (6 to 8 glasses) of water every day. Fruit juice is not an acceptable substitute because of its high fructose content, of which an excessive amount can be easily stored in your body and turned into fat. Drinking a large amount of soup is not advisable neither, due to its high fat content.

Diet Recommendation:
Water - 5 glasses, fruit juice - 1 glass, tea - 1 cup, soup - 1 bowl.

Protein
Found in many different types of cells in the body, protein is crucial to cell growth and repair. We should consume around 190 to 230 grams of protein each day. Both meat and beans are rich in protein, while lean meat and fish are excellent sources. Beef, usually high in fat content, should not be your chief protein source. Fatty fish, rich in Omega-3 fatty acid and iodine, can lower blood pressure, cholesterol level, and even the risk of heart disease.

Diet Recommendation:
Consume around 114 grams of lean meat, such as chicken breast, lean pork or lean beef, in each meal. Avoid fatty parts of seafood such as shrimp head and crab fat. Try to include fish, especially sardine or salmon, in your meal 2 to 3 times a week. Any kind of cooked beans makes a good source of protein.

Carbohydrate
Carbohydrate is the main source of energy and crucial in fat metabolism. The lack of carbohydrate causes body fluid loss, slows down metabolic rate, and increases the urge to eat.

Diet Recommendation:
Daily consumption of 3 to 6 bowls of food from any of the five major grains is recommended. Whole grain foods such as whole wheat bread, red rice, brown rice, and oats are better sources of carbohydrate than white rice and white bread, due to the formers' low GI (Glycemic Index) value. Two kinds of Chinese nice noodles fairly common in Hong Kong - Hor Fun and Lai Fun* - have a considerable amount of oil added in the production process and should be avoided. Never replace regular meals with snacks such as chocolate cookies, peanut butter sandwiches, as they are high in fat and calorie. In fact all kinds of food contain carbohydrates, but the low-calorie and low-fat ones are healthier options.

* Hor Fun has the shape of fettuccini but is slightly wider, Lai Fun is a bit thicker than spaghetti, both are in white colour.

Calcium
Calcium is not soluble in water. Therefore while Chinese "bone soup" is nutritious, it does not contain any calcium. It also contains a lot of fat.

Diet Recommendation:
Dairy products are excellent sources of calcium, so make them regular parts of your diet to prevent osteoporosis. High calcium milk (reduced fat or skim), high calcium, low sugar soya milk, yellow beans, and low fat cheese are all great options. To ensure good calcium absorption, it is also important to have enough vitamin D, found in calcium and vitamin D-enriched cereal. Your body can also generate vitamin D under sunlight.