According to the studies listed in the Archives of Neurology, doing aerobics can improve cognitive abilities, thereby preventing the aging of the brain. At the age of well-established, we will have problems on memory and found that thought alone makes us tired. Physical activity can slow this process, even distort. The study also said that mild physical activity, such as slow walking, jogging, and swimming, can help the development of problem earlier.

Head of this research, Laura Baker said that aerobics is one efficient way for seniors to keep their thinking abilities. Intense aerobic exercise for as long as several months can increase concentration, attention, and the ability to remember a few things at the same time. Those who have mild cognitive problems are advised to maintain the aerobic condition, and the study also said that women respond better to the aerobic than men.

Before choosing the right sport for us, it’s good we tried the calculator body shape. Are visible, we can define the shape of our bodies as follows:

Pears: Identified by the lower part of a larger body than the top. Physical characteristics, we are part of the pelvis is wider than his shoulders because we are fat distribution more in the pelvic region.

Apples: In contrast to the pear, the owner of this body has the top wider than the lower body. That’s why starting from the chest to the abdomen is greater in size than the pelvis. So when the body weight increases, the most visible accumulate fat is part of the body.

Nuts: The body is more often referred to as lean body because the size of chest, waist, and hips, not much different. But when there is weight gain, the abdomen is the most frequently pursued fat.

Hourglass: This shape is the most coveted many women, because the form of upper and lower body proportion. Only when we experience fat deposition, then the rest of the body will be a comfortable place for fat.

After learning of our body, then exercise the option should we live are:

To the body of a pear: Given our lower body larger than the top then you need to do is to make movements that focus on the bottom of the body. That must be remembered, our movement must be light aerobics should pay attention because when the leg strength to accommodate the entire body weight during the movement. Exercise the option to walk, bike, or push ups.

To the body of apples: Almost the same as pear body, we must balance the upper body portion with a bottom. Only the owner of an apple body became the focus of attention is the lower body such as walking with a dumbbell, jogging, leq Squats.

To the body of nuts: Excess is the owner of this body he could do any physical activity that he likes. To remember only portions of more movement in the stomach and buttock areas, plus select a sport that could form the muscle mass to body looked more solid. Can exercise choice of sit-ups, walking, jogging.

To the body of an hourglass: The owner of this fitting body cardio exercise to keep weight on proportional numbers. Options such as sports, jogging, stationary bicycles, and swimming.

To maintain muscle and joint flexibility, stretching can be done. The principle of doing stretching held for 10 to 15 count and can be done in any position, whether standing, sleeping, or sitting. While strength training is to maintain and increase bone strength. The principle is repeated (8-15 times, 2-3 sets), 2-3 times a week.
Well, at the end of the year is usually very crowded event, how do we stay healthy and fit? How can fitness level we can wake up? The key to practice, should not sit around. The most important is aerobic exercise to maintain heart and lung fitness, for example, the easiest is walking. Can be done anywhere, either around the hotel or when shopping. But, the course should be rhythmical and not too casual and not too fast so that the heart and blood vessels to flow well. If the weather is less good, so do not walk outside the room, the chairs can also do chair exercise.

With exercise before and during the end of the year activity, fitness can be maintained, so that holidays can pass comfortably. In addition to the heart / lung fitness, plus other benefits can we get, as long as done properly, correctly, measurable, and organized. Likewise after the end of year holidays, should be back training. The reason is, if more than 48 hours does not do the exercise, the exercise should start from the starting point again.

In addition to exercise, do not forget the food intake. Nutrition should be enough with a balanced diet, as well as the bed should be enough. Do not forget, drink at least 10 glasses a day. If energy expenditure and food diasup unbalanced, there must be a limp, the result could be hurt because of reduced immunity.

Here are some tips on healthy eating patterns that can be used:

1. Expand the consumption of plant foods
Raw plant foods are the main food for cancer prevention. This is because vegetables and fruits are the main source of phytochemicals, the natural substance that serves to protect the body from the formation of tumors. By consuming 2/4 servings of fruit and 3/5 servings of vegetables, is expected to reduce cancer risk by 20%.

2. Expand the amount of fiber in the daily food
Eat complex carbohydrates and fiber foods in place of simple carbohydrates (such as flour or sugar), is the right choice to prevent obesity and cancer. Fiber contained in vegetables and fruits, are not found in meat, milk, cheese and oil. While wheat flour bleaching process will only remove the content of wheat fiber. Beneficial fiber slows digestion of food so when satiety felt longer and the body can absorb nutrients from food properly. Fiber also binds bile acids that contain cholesterol and will release it from the body through feces, and eventually it will come down cholesterol levels. Other benefits of fiber that is not less important is the effect it has anti-constipation, and bowel health for t better becaue the bowel can be performed smoothly every day.

3. Minimize the use of trans fats
Saturated fat contained in animal products like meat, milk, and cheese will increase the risk of cancer and coronary heart disease. Food that can be used to replace saturated fats are vegetable oils such as olive and canola oils that contain unsaturated fats. In addition to reducing the risk of disease, vegetable oil does not increase the relative weight.

4. Varied Food
Arrange the food menu is varied, using different types of vegetables and fruits. Vegetables and fruits are sources of vitamins, minerals and natural antioxidants. Antioxidants are free radical destroyer that is in the body. Free radicals are harmful to the body cells and contribute to cause cancer. Polluted environment, preserved foods and cigarette smoke is an example of free radical sources around us. Consumption of foods containing antioxidants to reduce levels of free radicals in the body so as to prevent tissue damage and cancer.

5. Raw natural foods

Choose foods that are natural. Food processing is often even eliminate nutrients and the nutrients contained in them. Research scientists have shown that nutrients, nutrients, and antioxidants from natural food is better quality than in the form of processed food or supplement form.

6. Eat enough

Eat in moderation, in the sense not to short but not too excessive. Lack of nutrients from eating too little, of course, will cause the body does not have enough capital for daily metabolism and to build immunity against diseases. However, excessive eating will also cause food hoarding unused resulting in obesity and elevated levels of fat, that it would burden working liver, heart, and kidney.

7. Eat regularly

As far as possible arrange to eat regular time. This is important because the secretion of gastric acid and digestive enzymes are generally followed the daily rhythm in accordance with the schedule of the previous meal. No regular schedule for eating can cause a variety of complaints stomach ulcers, because of irritation from stomach acid and digestive enzymes in the digestive tract empty.

Avocado
Although most women who are trying to lose weight will avoid this one fruit, but in reality, this fruit was good for muscle and joint strength. Unsaturated fat and cholesterol-lowering function contained in this fruit can help your body to a lot of pain and more powerful. The proof, researchers at the University of Buffalo found that the women runners who ate less than 20 percent more fat than the potential injury women who consume at least 31 percent fat. Professor Peter J. Horvath, Ph.D., who was involved in the study speculated that the problems inherent in this case deals with the problem of fat consumption. Reduced fat intake, the less the power of the muscles and joints. A few slices of avocado per day is a good way to give your body fat intake in women who are afraid to be fat.

Banana
Often feel muscle cramps? It could be because you lack of potassium. Potassium has an important role in replacing lost sweat, and helps the absorption of fluids in the body. Potassium is owned by the banana in a very high number. Bananas also have a carbohydrate energy. One fruit with medium-size banana has about 400 mg of potassium and about 29 grams of carbohydrate (equal to two bread wheat).

Oranges
Fruit that does not know this season is very rich in vitamin C. As we know, vitamin C can help provide extra energy, plus be able to repair damaged muscle tissue, and is the key to make collagen (tissue in the body that helps improve skin condition, and make strong bones). A good orange is enough.