Once and for all, you’d want to be able to give a sendoff party for one of your worst enemies: flab! It would be sheer bliss if one day, you can finally say goodbye to those upper arms which look like flags when you wave them about.

There are some fitness tips which can help you achieve a toned body without looking as if you’re competing for a bodybuilding title. Here’s how to tone your body without the unwanted bulk.

Lift Those Weights

You wouldn’t have to strain yourself with weights, because you’ll only need light weights. The key is in doing many repetitions. Your goal should be to do four or five sets of 15-20 reps each.

You’ll only need a couple of light dumbbells, and you’re good to go.

Do exercises which use your own body weight as resistance. Without any extra equipment, you can tone your body by doing push-ups, lunges, squats, and pull-ups. If you don’t feel like heading off for the gym in tight spandex, you can do these exercises in the comfort of your living room. Just be sure to keep the blinds drawn, just to stave off those nosy neighbors.

Stick to a Regular Cardio Schedule

Stick to a regular cardio schedule, most especially if you’re a bit overweight. Your toned muscles will never see the light of day underneath all that fat, so you have to continue burning those through cardio exercises. Slash down calories from your daily diet and burn as much calories as you can through regular cardio.

Pick a cardio workout which suits your fancy. It could be running, biking or swimming. Any exercise which will get your heart pumping is a good form of cardio.

Get into Pilates or Yoga

These are known for the muscle-toning effect they give to your body. If you regularly do these, you will develop a long and lean look. Cardio kickboxing is another excellent form of exercise which tones muscles without adding bulk.  Punching, kicking, jabbing and jumping all do an effective job.

Stretch Yourself

After every workout, do not forget to do some stretching. More than protecting your body from injury, stretching helps elongate your muscles.

Quit Smoking!

I know, I know, that’s easier to say than to do. I used to be a smoker as well. Here’s a way to do that: e-cigarettes! And here are a few Green Smoke Coupon Codes for you to save as well!

A combination of cardio exercises and resistance training will help tone your body without bulking up. With a toned body, you can still slip into that sexy black dress without looking over-the-top muscular. You can save the Incredible Bulk look for Halloween, thank you!

cc licensed ( BY ND ) flickr photo shared by Helga Weber

Energy drinks are, to many people, something of a mystery. Though some of the health issues surrounding these beverages have received a fair amount of attention in the media, to a large extent people are still unaware of exactly what it is they are drinking, and the effects this could potentially have on them.

Sadly, people who are oblivious to the health risks attached to such products often assume that, rather than being dangerous, they are in some way healthy. After all, as these drinks are supposedly designed to give consumers an extra boost of energy, it isn’t hard to see how a person might come to associate the product with exercise, and therefore see a link between the product and increased physical fitness. This logic is dangerously flawed.

After seeing some high profile cases of fatal accidents caused by people drinking alcohol and energy drinks simultaneously, most people are, thankfully, now aware that mixing booze with these beverages is a bad idea. Unfortunately, far fewer people are aware that mixing exercise and energy drinks is also a cocktail to be avoided. If anything, people still tend to associate the two.

Indeed, this seems, unsurprisingly, to be an association that drinks companies are more than willing to reinforce. Take, for instance one famous energy drink manufacturer, Red Bull. They spend a huge amount of money sponsoring professional athletes who are in great health, especially those who participate in activities that appeal to young, image conscious people. Mountain biking, wake boarding and skate boarding are a few examples, but more conventional sports are also covered.

However, despite the image often manufacturers seek to foster through such sponsorship deals, energy drinks and strenuous physical activity are not at all a good match. This is because of the extremely high levels caffeine they usually contain.

To say that these drinks are high in caffeine, is not just an understatement, it’s technically a falsehood. Why? Because these products are so high in caffeine they can’t in fact be legally classified as a ‘food stuff’, so in the eyes of the law they are not strictly ‘drinks’ at all.

The US Food and Drug administration limits drinks to containing 71mg of caffeine per 12 fluid ounces. However, as energy drinks are categorised as ‘nutritional supplements’, they are able to ignore this rule completely. As a result, some contain as much as 400mg of caffeine per a container.  This is without counting the additional caffeine that can come from other ingredients that are often included, such as the increasingly popular gurana. Even if caffeine is listed as an ingredient, and it isn’t always, the additional caffeine from these sources won’t be tallied in. It’s worth bearing in mind that gurana can contain up to 40mg of caffeine per a gram.

Caffeine is, of course, a diuretic. This means that, when consumed, it causes your kidneys to start removing fluid from your body. This, in of itself, can be enough to make you feel dehydrated. If you are also losing fluids through sweat due to exercising, there is a real risk that you will rapidly become dangerously dehydrated.

To fight dehydration when exercising you should drink either water, or sports drinks, which contain minerals and electrolytes, such as sodium, potassium and chloride, all of which are lost through sweating.

It’s very important not to get confused between energy drinks and sports drinks. In an effort to associate their product with the world of fitness, energy drinks companies tailor their marketing to match those of sports drinks. For example, they will often use similar packaging, both types of drinks are often brightly coloured and they can even have a similar taste.

However, these products are very different. Whilst energy drinks will dehydrate you, sports drinks do the opposite. Whereas energy drinks contain huge amounts of simple sugars, which will give you a sudden energy peak, followed by a huge crash, sports drinks contain 6-8% carbohydrates, providing actual fuel for your muscles to burn.

Always make sure to check the list of ingredients before buying a drink to aid your workout, as it is easy for confusion to arise over the intended purpose of a beverage.

Simon Hanley writes on a number of fitness and nutrition issues, including the diet, exercise regime and mentality required to make the most of gym membership.

Pregnancy brings so many changes that, when you’ve all sorts of important things to think about, maintaining your regular fitness regime is probably one of the last things on your mind.

If, like most of us, you find getting enough exercise a case of mind over matter, the idea of keeping it up at a time when your body may feel strange and unfamiliar is probably not all that appealing. On top of this, even women who are all too keen to keep active can feel nervous about doing so, unsure as to whether it could have any adverse affect on their baby.

Whilst it’s certainly true that pregnancy will lead to you taking things a bit easier, especially if you are a fitness enthusiast, it doesn’t mean you have to stop all together. However, there are a few things you’ll want to avoid;

Doing any form of work out that requires you to lie on your back is a bad idea, especially after 16 weeks. This is because the downward pressure from your bump against your blood vessels can make you feel faint. Likewise, sports where there is a risk of taking a big hit, or a fall should be taken off the agenda.

The adventurous amongst you should also be aware that both great depths and great heights can be harmful to your baby. Don’t go diving, as your baby has no protection form conditions caused by decompression and, unless you’re already acclimatised, avoiding doing exercise anywhere 2,500m higher than sea level.

When it comes to less exotic activities a good general rule to follow is not to do anything so strenuous that you can’t keep up a conversation at the same time. Be wary of becoming breathless and, to avoid dehydration, take it easy when the weather is warmer, taking on plenty of fluids.

Try and keep active everyday if you can, even if it’s only a half hour walk. One great activity to take up whilst pregnant is swimming. This is because your bump will be supported by the water, indeed many pools may have special aquanatal exercise classes that you can attend.

As well as regular exercise, there are specialist exercises you should try and work into your routine which are specifically designed to make pregnancy easier. Certain activates that can strengthen your stomach muscles and pelvic floor can end up making the process of giving birth much easier and also ease the back pain of most pregnant women experience.

One great exercise for your stomach muscles can be performed by kneeling down on all fours, with your knees beneath your hips and your arms very slightly bent (the point being not to lock your elbows.) Next, raise your stomach up towards the ceiling, allowing your trunk to curl, whilst your head hangs forward, relaxed.

Once in this position try and hold it for three seconds or so, before slowly using your muscles to lower your stomach back into the starting position. It’s important not to simply release and flop back down. Nor should you hollow your back. Try and repeat 10 the movement times, going as far with each rep as you think you can manage.

Another equally simple, but very effective exercise you can make part of your daily life is this pelvic routine; Stand with your shoulders and buttocks against the wall, keeping your knees relaxed (i.e. not locked up.) Next, pull your stomach in towards your spine, causing your back to flatten against the wall. This time, try to hold the position for at least four seconds before releasing. Repeat this process, if possible, ten times.

Finally, it is important to remember that considering everything that comes with pregnancy, you won’t always be able to get these exercises done, for one reason or another. The thing to remember is that, even if you don’t quite have time for the suggested number of reps for some reason, doing something is always better than doing nothing. If you don’t get a chance in the day, just do a couple of reps of one of the routines described before going to bed.

Keeping up the habit of being active will really help you get back into the swing of things once your baby is born!

Celine Baker is concerned with a number of different issues surrounding women’s health. She writes for a number of sites HealthInsuranceQuoter.co.uk

Ask any 40 or 50 year old woman what her number one wish is, and she’ll probably give you the popular ‘to look younger’ answer. Aging is a natural process, and none of us are immune from getting older; but who says we have to look our age?

Here are some things we can do every day in order to look and feel at least 10 years younger, always, no matter what our chronological age:

1)      Drink Water: Keeping yourself hydrated is one of the best ways to keep your skin looking young and fresh. You should aim for at least six 8 oz. glasses a day.

2)      Exercise: With a daily exercise routine, you’ll have an abundance of energy and be able to keep up with those half your age. Bones, muscles, and skin will stay strong and healthy. Just 30 minutes a day is all you need.

3)      Eat Right: Your diet matters immensely in terms of how your skin looks and feels. Vegetables and fruits are vitally important not only for your health, but for your outer beauty. Spinach, peppers, berries and pomegranate are among the superior fruits and veggies.

4)      Quality Skin Care: You don’t have to spend hundreds of dollars on a skin care line, but you should invest in a cleanser, toner and moisturizer at the very least. Find brands that use natural ingredients and are not harmful to your skin, or the environment.

5)      Stay out of the Sun: Too much sun exposure can cause premature lines and wrinkles. If you do go out, make sure you are protected with sunscreen; don’t forget to wear your hat!

6)      Get a New Hairstyle: It’s amazing what a new hairstyle can do for you! A simple cut and color can do wonders for your look, and your self-esteem.

7)      Moisturize and Exfoliate: It’s important to moisturize your skin (not just your face) and exfoliate to get rid of those dead skin cells. Your skin will be brighter and smoother.

8)      Anti-Aging Creams: Again, there is no need to spend hundreds of dollars; most drug stores carry quality creams at reasonable prices. They can visibly reduce the look of lines and wrinkles with regular use.

9)      Natural Facials: Weekly facials will give your skin a young, fresh appearance and keep those wrinkles at bay. Oatmeal and honey are among the top ingredients for great home facials. Do some research online to get some home remedies. Many times you can use every day ingredients from your kitchen, such as lemons and cucumbers,  to whip up a facial for great results.

10)  Get enough Sleep: If you are constantly suffering from lack of sleep due to insomnia, stress or other issues, it can affect not only how feel, but how you look. You’ll have dark circles under your eyes, and they will appear puffy; your skin will look dull and gray. Get some rest! Try going to bed a bit earlier and devise a night-time routine that will help you fall asleep.

George Stanzan enjoys writing about the experiences of his daily life. Last week, he Googled, “high risk insurance Ontario” for his son who lives in Toronto and found getinsurancequotes.ca and they ended up getting him a great rate for his driving profile.
cc licensed ( BY ) flickr photo shared by manitou2121

Exercising can be addicting. Many fitness buffs get a “rush” of adrenaline when they work out. They live by the motto of “No pain, No gain.” Scientifically, this slogan is accurate because the process of muscle-building requires stressing muscles to their limits, which causes micro-tears.

The body responds to this stimuli by feeding more nutrients to the muscle, which eventually results in a longer, stronger muscle. Unfortunately, if people overtrain, they might suffer any number of symptoms, including chronic fatigue, headaches and injuries.

Symptoms of overtraining

Overtraining is “pushing your body too hard” without providing adequate nutrition or rest. These are some of the symptoms of overtraining:

• Anxiety
• Appetite loss
• Chronic fatigue
• Depression
• Dizziness
• Elevated heart rate
• Headache
• Immune system damage
• Injury risk heightened
• Insomnia
• Irritability
• Joints, bones or limbs hurt
• Sluggishness

How can overtraining damage the body?

Workouts should gradually increase in frequency, intensity and length like steps on a ladder. If any of these are increased too rapidly, it could lead to training overkill. After a workout, the muscles have been temporarily damaged; numerous amino acids are burned-up leading to “protein deficiency.”

The body requires a combination of essential proteins (eggs, chicken and meat), carbohydrates (wheat bread, oatmeal and fruit) and fats (olive oil, almonds and peanut butter) to rebuild itself.A lack of essential vitamins, minerals and nutrients can lead to overtraining problems. Common vitamin deficiencies that occur with hard workouts include the following: Vitamin A, B12, C, D, E, K and Folic Acid. Common mineral deficiencies after intense workouts include the following: Calcium, Copper, Iodine, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc. The body needs time to recover and plenty of nutrients to repair itself.

Long-Term repercussions of overtraining

An adequate rest time between workouts is necessary so that muscles can fully recover. When people overtrain by exercising too hard or too frequently, without adequate nutrition increases and rest, this could lead to permanent damage to the body. This overtraining can lead to decreased athletic performance, loss of strength and muscle-wasting as long-term effects.

What should you do after overtraining?

Immediately, when you feel like you have overtrained, you need to rest your body. Make sure that you get at least eight hours of sleep. Wait 48 to 72 hours before working out again. Increase your nutrition – focus on eating foods that are rich in proteins. You will need to reduce the intensity, frequency and length of your workouts.

Tips for avoiding overtraining

Before starting an exercise regimen, take a baseline resting heart rate. Take your heart rate at the same time every day. Your heart rate should go down considerably after your workout. Keep a training log with your workout and recovery schedule. It should show which muscle groups you work on. The fitness regimen should work different muscle groups on successive days, i.e. one day for upper body, the next day for lower body.

Remember that the direct training of certain muscles leads to indirect training of other muscles. Exercise routines must build up stamina, strength and flexibility gradually. The body must be trained to handle a higher threshold of fitness over time. Increase caloric intake when exercising. Add vitamin supplements or protein drinks to your diet. Stretching helps reduce injuries. Massages can help loosen muscles after a strenuous workout. If your muscles ache too much after a workout, then hot-and-cold therapy can provide comfort and prevent injuries.

James MacGrath runs supplement-deals.co.uk, a price comparison and resource website for sports nutrition supplements, including the popular PhD Diet Whey. James takes a keen interest in reading and writing about nutrition, diet, fitness and general health.

cc licensed ( BY ) flickr photo shared by mikebaird

If you are like most people, your day is already filled with work, taking care of the kids, soccer practice, dinner preparations and the dozens of other daily chores we must complete. Who has time to exercise?

Well, you may be surprised at the answer. As it turns out, you only need to carve out 30 minutes a day! If you still don’t think you have time for exercise, consider this:

• Get up half an hour earlier, or go to bed half an hour later.
• Break up the 30 minutes: do 15 minutes in the morning, and 15 minutes at night.
• Forget the expensive gym membership: pop in a video or go for a walk around the block.
• Find ways to get little bits of activity in: walk the dog, take the stairs instead of the elevator, park farther away from the department store doors.
• Jog on the spot or jump rope during commercials.
• Play ball with the kids in the backyard.
• Do some leg raises or squats at your desk. Your co-workers may think you’re crazy, but you’ll have a better body than they will.

The fact is, if you really want to find time to exercise, you will. It has to be important to you. If someone offered you $100 for every minute that you worked out, would you find the time? Of course you would! You would no doubt find even more time to dedicate to exercise.

If you still feel that you absolutely don’t have one extra minute in your day, try this: for one week, write down your activities in 15 minute increments. Include everything you do in a day: eating, getting ready for work, getting the kids ready for school, shopping, watching television, reading, commuting, and even changing your status on Facebook.

At the end of the week, look at your list and evaluate it with a critical eye. Look at ways to either cut out idle activity, or cut down on the time spent. The internet is a wonderful invention, but it can be a big time-waster as well if you’re not careful. You may have intended to only be on Facebook for a few minutes, but before you know it two hours has gone by.

Once you have carved out some time in your day, stick to your plan of fitting in exercise. If you can only start with 15 minutes at first, then that’s fine; something is better than nothing. Once you start seeing results and others start complimenting you on how you look, you’ll be motivated to add more time to your day. You will come to look forward to your workouts. You will look younger, feel younger and have more energy than you ever thought possible.

A more sobering thought is that if you don’t find the time to exercise and take care of yourself now, it may be too late in the future. Heart disease, stroke and other potentially fatal illnesses occur because many people ignore the things that they know they should do, but put off doing. Make the decision today to get healthy and take care of the only body you will ever have.

Johnny Guyzer is a bright individual who just graduated from college and has recently started his career in the banking industry. To help further his career and financial goals, he has begun to cut down his monthly expenses by surfing the web to compare quotes offered by various insurance companies to get the best price for affordable health insurance in Canada.

cc licensed ( BY SD ) flickr photo shared by xamogelo

Warmer weather pulls many people outside with smiles and enthusiasm. Higher temperatures and clear ground enables transferring many indoor exercise routines into the great outdoors with minimal changes to basic routines.

Weight Lifting

Not only can you now heft those curl bars outside on the patio and backyard but you can also adapt the muscle-strengthening routine into other exercise modes.

Swimming gives the entire body a workout. Alternate strokes, speed, and duration to concentrate on different parts of the body. Butterfly strokes concentrate on the arms, shoulders, neck and chest. Kick strokes while maintaining a passive upper body exercise legs, feet, gluts and backs. Weight pulls across the bottom of a pool, ensuring the water level is below your shoulders when standing, can develop lower and upper body areas in addition to backs and the abdominal areas, depending on your focus.

Take up mountain climbing and weighted-pack hiking and enjoy the majesty of nature.

Running and Walking

Tired of the treadmill? Take a walk or run distance on running trails and paths. Sidewalks and parks both allow for this movement exercise. If you have a pet, bring Fido along. Understand, however, that the animal’s cardiovascular and muscular systems may not be as developed as yours yet. Allow for lots of rest and water breaks until your pet can ‘go the distance’ with you comfortably.

Biking

If you’re fed up with the same TV shows over and over when you ride the stationary or reclining bike, take the two-wheeling activity outside. Many municipalities have bicycle lanes, and smaller highways often allow bicycle traffic. Hit the pavement instead of the program.

Mountain biking can join healthy activity and beautiful vistas while maintaining your exercise routine paradigm.

Running errands on your bike instead of in a car, when return loads aren’t large, grants another triple-advantage exercise venue. You save on fuel, get your errands done and exercise, all at the same time.

Other Activities

Roller skating is a fantastic exercise that is also a lot of fun. Skate with friends, with a pet or by yourself. Work the thighs, calves, gluts and abdominal areas as well as improving your balance and coordination. Standard roller skates or in-line skates strengthen both muscles and joints.

Field or roller hockey combines strength and endurance in a solid cardiovascular workout. Coat the exercise in fun and camaraderie, and you’ll hardly know you’re actually exercising!

Golf can offer not only physical skill improvement, but if you forego the golf cart, you not only concentrate on form with muscle control but also provide yourself a good lower body and moderate cardiovascular workout.

If you work in a multistory building, don’t take the elevator. Use the stairs instead and provide the same exercise you got on the gym’s stair-stepper. Take one session in the gym and concentrate on how many stairs you climb; let the machine track everything else, then take to the corridors and outside buildings. Using stairs joining walkways provides the same exercise as the stair-stepper but adds the bonus of fresh air and great natural scenery.

Summary

Use these suggestions or your own and find ways to take your exercise routine into the great outdoors. Enjoy the great weather, reconnect with friends and neighbors and still give yourself a terrific workout.

JC Ryan is a freelance writer for MyCollegesandCareers.com. My Colleges and Careers helps people determine if an online education is right for them and helps them search for online degrees that can help them reach their goals.

cc licensed flickr photo shared by VinothChandar

The word endorphins seems to be one of the buzz words within well-being lifestyles, and it’s for good reason. All of us contain natural feel good chemicals commonly known as endorphins, and when these chemicals are released it makes us feel a sense of euphoria and can greatly influence our outlook on many things.

If you and your partner worked on releasing these endorphins collectively, on a regular basis, absolutely everything in your lives will be positively impacted.

Regular exercise reduces stress hormones such as cortisol. Releasing endorphins, dopamine and serotonin through exercise on a regular basis will literally give you a natural high. The release of these natural chemicals have the ability to mask pain as well as allow people to overcome depression. You’ll perform better at work and have more energy to play with the kids. And of course, your relationship will also reap the benefits. Your sex life is also set to prosper as a result of choosing to lead a healthy lifestyle. Make a commitment with your partner today to stay fit and healthy in unison.

Most couples who remain together for a long period will commonly face several health issues related to lifestyle. 1/ Their diet suffers. 2/ They fail to integrate any form of physical fitness into their routine and will generally find some kind of justification or excuse for neglecting this extremely important life choice.

In order to experience all the wonderful benefits of leading a healthy lifestyle within a relationship, the effort must be combined and not just for one partner. Any health expert or fitness advisor will tell you that a training partner greatly assists in maintaining motivation and consistency.

Getting started is quite often the hardest part, but the good news is that the majority of your efforts should be focused in the kitchen. Think of it this way, 80% of your focus should be aimed at diet and nutrition and 20% on exercise. Cooking and experimenting with food is a great way to spend quality time with your partner, more so when there is a mutual goal being established. Make regular visits together to the local organic fruit and vegetable markets. Map out your meals at the start of each week. The food you eat is the single most defining element to weight loss or weight gain – exercise is just the icing on the cake, so to speak.

Lead by example

Complacency is where you’re likely to fail. One partner must take the lead and be mindful not to resent the other partner if it seems like a one sided affair. Developing a healthy pattern requires more than just a routine, try and mix things up a bit so your routine becomes fun and diverse. You could enjoy fitness workouts like swimming, running at the beach, hiking, bush walking, a fitness class, walking, volley ball and tennis. Exercising does not mean you should have to slog it out at the gym six days a week. Make it fun and mix things up.

Whether you’re in a committed relationship or leading a life as a single person, maintaining your health takes motivation. Motivation can be achieved simply by leaving the house, inspiration then comes easily. Instead of watching TV, go for a run, or read a healthy lifestyle magazine to maintain enthusiasm. Aside from all the wonderful benefits you’re set to gain within your relationship, you’ll also reduce the risk of stroke and diabetes, increase flexibility, reduce symptoms of anxiety and depression as well as improve your own self-confidence.

You’ll start experiencing the natural exhilaration of healthy living within the first ten days, it’s quite common for people to become addicted to this lifestyle, and this is one addiction worth having!

Matt Fuller is a contributing author for several leading dating sites in Australia and social network blogs. Matt has been an active contributor to the online dating Australia sector for more than ten years and works as a matchmaking consultant.

If you’re looking to get six pack abs, knowing what the 3 best ab exercises of all time are will help you accomplish this goal quickly.  When doing your ab workouts you want to focus on instability, total ab engagement, as well as added resistance, so any exercise that accomplish one or more of these objectives will work incredibly well.

That said, let’s take a look at the 3 best ab exercises of all time that you should consider. If you can add these to your usual workout sessions three times per week and then also make sure you’re using a good diet, you will be on track to results.

The Plank

First up on our list of the 3 best ab exercises of all time is the plank movement.  The plank is great because it works the primary six pack ab muscles as well as the obliques and all the muscles running along the spinal column.

There are also plenty of variations you can perform with this movement if it does become too easy for you such as placing the hands up on an exercise ball, raising one leg up off the ground, or lifting one arm off the ground so you’re only balancing on just the single forearm.

All of these variations will cause the muscles to contract even harder, providing you with further benefits.

Weighted Decline Twisting Sit-Ups

Moving on, the second of the great exercises to perform is weighted decline twisting sit-ups.  This movement is effective since it’s going to target the obliques to a large extent, so if you currently have any issues with ‘love handles’ will be one you definitely want to include.

With the added resistance in there and the fact you’re working on a decline, this further increases the challenge.

Hanging Leg Raises

Finally, the last of the 3 best ab exercises of all time are hanging leg raises.  This movement is going to be ideal for targeting the lower ab region, which is where most people do have a problem.

Just be sure when performing this exercise that you keep momentum out of the picture by performing it in a nice and fluid movement pattern.  The minute you start swinging the legs upwards is your indication that you need a short rest before continuing on.

So next time you’re getting ready to hit the gym to do an ab workout, make sure that the above three exercises are a part of your workout routine. Always remember though that you’ll never see fully defined abs unless you get your diet in order because much of getting a six pack is getting to those very low body fat levels where they’ll start to become visible.

Frank is a writer for a homemade colon cleanse website.  You can find great information on doing a cleanse to lose weight as well as compare the best colon cleanse products you can buy.

cc licensed flickr photo shared by Roberto Berlim

Sitting for hours and hours at a time in your car or on a bus isn’t the healthiest thing, especially if you’re spending all that time sitting just to go to another place where you’ll sit for another couple hours.

It’s hard to find time to exercise when you spend two or more hours a day commuting, and by the time you get home you’re too exhausted from the drive to work up a sweat.

People who commute long distances also tend to eat worse than other people because they don’t have the time, especially in the morning, to prepare and eat a healthy breakfast. If you are a commuter who is afraid that you are suffering from lack of exercise and good diet, here are some healthy habits you can adopt that will help you combat your commute.

1. Prepare your food ahead of time - When you’re in a rush in the morning, there’s no time to make a healthy breakfast or lunch, and you end up throwing together something quick and unhealthy or buying lunch at a fast food place. But if you plan ahead of time, you can put together ready to go meals and save even more time in the mornings. This may mean simply assembling lunch the night before, or cooking up a storm two weeks in advance and freezing portions that you can just pop in the microwave and defrost.

2. Walk whenever possible – With exercise, every little bit helps and if that means taking the stairs instead of the elevator, do it. Get your blood flowing in the morning by walking to a bus stop that’s further away than your usual one, or park your car as further away from your destination and take a quick jog. These little walks will add a bit more time to your commute, so factor in a few extra minutes for this exercise.

3. Drive and exercise – It’s possible to exercise while driving or using public transportation without causing a commotion. If you’re driving, you can do things like steering wheel isometric exercises, glute moves or ab tightening exercises. If you’re stuck standing on a bus or subway, if you’re really dedicated you can bring along a small weight and lift it, or at the very least you can use your briefcase or backpack.

4. Go hungry, at least for a little bit – If you really have no time to eat breakfast before you leave in the morning, it may be a better idea to forgo breakfast until you get to work and can eat something decent. For example, instead of shoving down a pastry or two in the car for breakfast, rather wait until you get to work and can have a bowl of low fat milk and high fiber cereal at your desk.

This article was provided Car Rental Express. For more information about car rental insurance and other travel resources head over to their website today.