For more nutritional information/guidance, find a local nutritionist or a health fitness/health care professional for help.
You got the nutrition part down pat. What about exercise and physical activity? Before you decide to engage in any exercise regime, make sure you talk to your doctor, especially if you have any health problems or concerns. This ensures that your doctor knows about your conditions and keep track of your improvement; who knows? You may be able to decrease the dosage of medicines you take or even better, get completely off of them.
After you talk to your doctor, consider keeping track of your activity throughout the day for one week, just like you would do with your food diary. Let's call this activity diary. In your activity diary, you should write when you move, how long you stay sitting, how you feel when you move/not move, etc. According to research studies, lack of physical activity, which usually means sitting for too long, increases your chances of developing heart diseases EVEN IF YOU ARE EXERCISING. Therefore, it is recommended that you do not stay stationary for more than one hour; you should try to get up from your place/chair every hour, even for one minute and move your body (stretching, doing some squats, push-ups, etc).
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