Total health requires a workout for all aspects of the body. Therefore, a daily fitness routine is best served if it incorporates activities for your spirit and mind as well as your body, in order to stay optimally fit and healthy.

Home exercise

You don’t have to join a gym to get exercise. Depending on your interests you can purchase inexpensive equipment for improving muscle strength, endurance, flexibility, aerobic capacity, fat burning, core training and the like. An exercise ball and yoga mats for stretching are highly recommended. Pilates equipment for floor work, a small weight set, and abdominal exercisers are also a good investment.

Steam, sweat and soak

Hydrotherapy has been used by many cultures worldwide to purify and cleanse. From Native American sweat lodges, to Scandinavian saunas and California hot tubs, indulging in water therapy is a great way to cleanse and refresh body and soul. Saunas purify your blood and can help you relax. You can purchase a small sauna or hot tub for your home.

Eat your veggies

You are what you eat; therefore you can only create the body you want when you fuel yourself with food that is good for you. Find food grown locally. Daily servings of vegetables, and food grown without pesticides are best.

Spend time outdoors

Take a daily walk. Walking burns fat, and boosts your mood as well as your metabolism. Walking will also get you outside, where you can enjoy nature and experience your neighborhood.

Breathe

Sounds easy, and it is! Conscious breathing centers your mind, develops focus, and calms the nervous system.

Hydrate

Drink plenty of water. Your body is made of over 80% water. Water cleans your blood, floats your brain and burns fat! Drink plenty of fresh water every day.

Find passion each day

Doing what you love keeps your mind fit and focused.

Schedule time for yourself each day

It is all too easy to let the demands of others interfere with your best of plans. Pencil in your fitness time and keep those appointments as conscientiously as you do all your appointments. A few minutes of meditation, breathing or walking will restore your energy so you can better address the tasks at hand.

Inner fitness and meditation

Meditation provides a calm center to work from. It can reduce health risks, and has been known to lower blood pressure and reduce inflammation from autoimmune disease. Meditation can heal your body, mind and soul.

Sleep

Sleep is when your body grows and heals, and your mind dreams, relaxes and organizes. To encourage healthy sleep, turn off the lights an hour before bedtime to simulate twilight. Do not watch television in your bedroom, or use the computer. Only use your bedroom for sleep. Develop and maintain a bedtime routine.

Diet

Include healthy fats in your diet. This means avocado, olives, and the like. Even butter is a good choice in moderation.

• Healthy carbohydrates are complex carbohydrates. Sources like beans, and whole grains, like brown rice, buckwheat, millet, provide vitamins as well as the energy you expect from carbs.

• Protein sources like lean poultry and fish are best. Make sure the fish is mercury free. Buffalo meat is available in some stores and is an excellent lean choice.

• Dairy or another source of calcium should be consumed daily. Yogurt also provides needed probiotics to help with intestinal flora. One of the best sources of non-dairy calcium is sesame seeds. You can add humus, tahini, or sesame crackers to boost your calcium intake.

• Eat dark leafy greens. And reds and blues. Dark foods contain anti-oxidants that help fight free radicals in your body and reduce cancer risk.

• Don’t forget dessert. Chocolate is an excellent anti-oxidant and natural mood booster.

Begin any new type of exercise with moderation. Well-being means being fit physically as well as mentally. Eat well, drink well, sleep well, take a few minutes for quiet, and you will gain fitness and health for your body, mind and spirit.

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Disclaimer: The materials and the information contained on this channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provider.