Increase your health, energy and lifespan with Rosemary Conley’s ‘Three wisdoms’ for keeping fit. Posted on November 23, 2018November 28, 2018 by Rosemary Conley We all have the opportunity to keep fit or to risk heart disease, high blood pressure, strokes, high cholesterol, Type 2 diabetes, and some cancers. Recent research also identifies good health as one way to help prevent dementia. Unquestionably, keeping fit can add years to our lives and help us enjoy living to the full. That’s why my ‘three wisdoms for keeping fit’ are so worth taking on board. And here they come. Wisdom One: Eat healthily I believe there’s more to watching what you eat than keeping your weight under control. A healthy diet also promotes good health. Try to reduce the artery-clogging impact of cholesterol with a diet low in fat and try to include more fibre–rich foods such as fruit and vegetables, porridge oats, lentils, beans and nuts. But go easy on the nuts if you’re trying to lose weight! Studies show a Mediterranean diet, rich in green leafy vegetables, oily fish and the occasional glass of red wine, can lower our chances of developing dementia by up to 40 per cent. Wisdom Two: Strengthen your bones Bones are a living organ and from around age 40 our bone mass gradually reduces unless we work hard to strengthen it. If we don’t, this can lead to osteoporosis – when our bones lose their density and when they can break more easily. The good news is we can do a lot to strengthening our bones and consequently protect our health. For example – Weight bearing exercise like brisk walking, jogging, dancing and aerobics, skipping or jumping on a small trampoline can significantly help boost our bone strength. However, if you have been diagnosed with osteoporosis, it is best to avoid activities where both feet are off the ground at the same time. To strengthen your bones it is really helpful to exercise with light weights or a latex resistance band. Exercise like swimming, cycling and rowing can reduce our levels of ‘bad’ cholesterol and increases our ‘good’ cholesterol. Calcium and vitamins D and K are important for bone health. Calcium is found in dairy products and the level does not reduce in low fat versions. Try to consume 450ml (3/4 pint) of milk every day. Green leafy vegetables and canned fish, particularly sardines are also rich sources of calcium. Try to eat one or two portions of oily fish each week for heart health too. For lots more on healthy eating ideas see my Stay Young Diet – that has lots of healthy recipes. Dealing with joints When we’re younger, our joints move easily because the synovial fluid that ‘oils’ them is plentiful. With age, that fluid can lessen and joint movement may become more difficult. In some cases the degeneration of the cartilage between joints can lead to significant pain when bone rubs against bone. So, what can we do to help prevent this happening? Lose weight – excess pounds puts enormous strain on joints. Exercise – Regular exercise can significantly strengthen our muscles and ligaments which hold our skeleton together. The gym, a fitness class, exercising to a fitness DVD or playing sport will all help maintain muscle strength and keep bones and joints fitter and stronger for longer. Eat wisely: Choosing a diet rich in calcium and vitamin D and K for the benefit of our joints and bones can make a big difference to our overall healt. Also, try to make sure you spend time in the sunshine to boost your vitamin D consumption. Omega 3 oils can help if you suffer from inflammation in the joints – eat foods rich in them or take a supplement. Litozin is the latest in nutritional supplements to help joints. You can find more in-depth ideas and advice on my web pages for AfterWorkNet at Health and Fitness – do pay me a visit. Rosemary Conley CBE DL What tip experience do you have to share on keeping healthy and fit? Please comment here or on our Facebook community Rosemary Conley CBE DL Rosemary has helped tens of thousands to achieve and maintain a healthy life, through her diet and exercise programmes. At 65, she took up skating for ITV’s ‘Dancing on Ice’ and still skates 7 years later.