If you have a move or work requiring physical activity, congratulations, but if you have a sedentary job, for example at a computer, there are also ways of not spending hours and hours sitting.

* Avoid, when possible, emails and phone calls. Best to go for a commission or to a management person on foot.
* Forgetting the elevator up and down stairs.
* Seek back to work after lunch walking around.
To organize a championship of any sport to which you may be fans is a good way to get exercise with colleagues.
* Raise or lower the subway or the bus that takes you to work before or after a few stops away and walk to get there.

Consistency is a good ally of the year. You can make a note on the agenda the day it’s up to exercise.

* After lunch or dinner should take a walk. First, you can be 10 minutes, then can be extended progressively to 30.
* The exercise bike or gym equipment may be suitable for home exercise.
* You can also do without the remote and get up every time you want to change channels. And if you’re thirsty, get up to get a glass of water, instead of bringing hacéroslo. Forget the elevator up and down stairs

Here we suggest some ways to do:

- Consistency: It is very important to spend the same amount of time to training as it has been shown that one hour of exercise is more than optimal. Therefore it can start doing 30 minutes of exercise when you start with just physical activity and then increase slowly until reaching the desired goal.

- Proper posture: Maintain good posture throughout the workout is key to burning calories, as poor posture can cause injuries and muscle aches. So for people just starting a physical exercise can start with walking and once it has gained a certain physical state can increase the intensity and add another type of exercise.

- Breathing: For a cardio workout, you must maintain and make breathing completely breaths during exercise, always exhaling and inhaling in an effort to relax. The breaths are properly made all the oxygen it is possible that the muscles are working. It is convenient to perform the required training so they can bring very dizzy because of the lack of oxygen.

- Run the right exercises: Exercises should be matched to the objective as not all exercises are effective in achieving the end sought. For example if you want to lose weight is recommended some exercises are cycling and swimming.

- Increase intensity gradually: It is advisable to start with low intensity and gradually increase it gradually, thus avoiding undesirable injury and sickness absence of oxygen.

- Avoid exercise on an empty stomach: In a situation like the body of the training run efficiently and only feel sudden fatigue or exhaustion that will leave the activity.

- Make exercise more fun: The training is more fun with music and generates a lot more energy.

- Leave us exercises that are helpful: If you are doing some kind of exercise or training that is not comfortable or creates discomfort, it is best to change the training program.

-Perform stretching: Stretching is important and essential in any type of training as it helps muscle recovery that made the effort and pain and prevents the body feels better when the muscles are flexible.

- Exercising when you have more energy: For best results you need to work with natural energy levels of the body.

- Stay hydrated: Water is essential for the body, helps to be less hungry and stay hydrated because it is very important to recover the water that is lost after training.

Following one or more of these simple Tips, can not only maximized the time spent training but also see results in less time.

BREAKFAST
Making a strong and varied breakfast is essential to our health and our physical and intellectual performance throughout the morning. After the fast of the night, many hours without eating, you have to eat varied and plentiful. Many people have no appetite to hours so early. In this case, mid-morning must take some essential way.

We eat breakfast at our pleasure: from the typical Anglo-Saxon breakfast (eggs, beans, bacon, butter, milk or tea, juice) but the bacon would be better without it, the most common in Spain and also very full (juice, milk, toast , olive oil, cereals).

The important thing is to eat breakfast in a large amount of carbohydrates that give us energy. It is also very healthy addition to breakfast 7 to 8 almonds, excellent for skin, eyes and cardiovascular system or a pair of nuts, and good for the heart also.
Finally, add that with plenty of breakfast food will get to the less hungry, so we also help prevent weight gain.

DINNER
Beginning at 7 pm our metabolism slows down. Our bodies are governed by an internal clock, according to which there are moments of peak performance and activity, and rest of its energy.

In traditional Chinese medicine, is seven to nine of the night (solar time), time zone in which the stomach is at a minimum energy, this is the reason why you may feel the need to eat some food, and this is the time most balanced and healthy for dinner, because the digestive system needs to receive food for balance. In our culture chronobiology is the branch that studies the life cycles governing body of living beings.

Reverse order food, with varied and generous breakfasts and dinners more moderate, is come into harmony with our internal clock, as it is in the morning when all organs are replete and in need of a good breakfast, and from the seven p.m. our whole body, (though not realize it), we begin to prepare for the rest, slow down your metabolism.

An old aphorism reflects much grace and wisdom with this concept: “breakfast like a prince and dinner like a bourgeois dinner like a pauper.” Besides a moderate dinner, early dinner ensures better digestion and assimilation of food, avoiding overloading the liver, suffer bloating and flatulence and sleep disorders.

PHYSICAL EXERCISE
Physical exercise regularly and moderately is very beneficial for our body and our mind.

It has demonstrated its importance to weight control, cholesterol reduction, proper maintenance of blood glucose, decreased risk of heart disease and sudden death, and is being studied which can exert positive influence on organic disease as the diabetes, osteoporosis, hypertension, alcoholism, smoking, and mental illnesses such as depression, anxiety, psychosis, mental retardation, etc …

It is best to make 3 or 4 hours per week of exercise. We can choose the ones you like best or most suited to our skills: swimming, jogging, aerobics, gymnastics, soccer, basketball, walking briskly …