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No beba el soda porque es mal por tu bienstar. 

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No beba el soda porque es mal por tu bienstar. 

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Haga el ejercico cada día por dos horas. 

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Haga el ejercico cada día por dos horas. 

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Fitness program: 5 steps to get started

Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.
By Mayo Clinic Staff
Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight - and even improve your sleep habits and self-esteem. And there's more good news. You can start a fitness program in only five steps.

1. Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:

Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)

How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers)

How many standard or modified pushups you can do at a time

How far you can reach forward while seated on the floor with your legs in front of you

Your waist circumference, just above your hipbones

Your body mass index

2. Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.

Create a balanced routine. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended.

But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.

Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Start low and progress slowly. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.

Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work.

Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

Try high-interval intensity training. In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity.

Allow time for recovery. Many people start exercising with frenzied zeal - working out too long or too intensely - and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

Put it on paper. A written plan may encourage you to stay on track.

3. Assemble your equipment

You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.

You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.

4. Get started

Now you're ready for action. As you begin your fitness program, keep these tips in mind:

Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.

Break things up if you have to. You don't have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit into your schedule better than a single 30-minute session. Any amount of activity is better than none at all.

Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.

Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.

Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

5. Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

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Show references

1. Getting started - Tips for long-term exercise success. American Heart Association. https://www.heart.org/en/healthy-living/fitness/getting-active/getting-started---tips-for-long-term-exercise-success. Accessed June 13, 2019.

2. Tips for starting physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/tips-get-active/tips-starting-physical-activity. Accessed June 15, 2021.

3. How to make an exercise plan. National Institute on Aging. https://go4life.nia.nih.gov/how-to-make-an-exercise-plan/. Accessed June 13, 2019.

4. Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. Accessed July 28, 2021.

5. AskMayoExpert. Physical activity (adult). Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2021.

6. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. June 16, 2021.

7. Riebe D, et al., eds. ACSM's Guidelines for Exercise Testing and Prescription. 10th ed. Philadelphia, Pa.: Wolters Kluwer Health Lippincott Williams & Wilkins; 2018.

8. Liguori G, ed. ACSM's Health-Related Physical Fitness Assessment Manual. 5th ed. Philadelphia, Pa.: Wolters Kluwer Health Lippincott Williams & Wilkins; 2018.

See more In-depth

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Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle. By Mayo Clinic Staff Starting a fitness program may be one of the best things you can do for your health.

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No fume porque es mal por tu bienestar. 

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No fume porque es mal por tu bienestar. 

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Centers for Disease Control and Prevention

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Cigarette smoking harms nearly every organ of the body, causes many diseases, and reduces the health of smokers in general. 1,2

Quitting smoking lowers your risk for smoking-related diseases and can add years to your life. 1,2

Cigarette smoking is the leading cause of preventable death in the United States. ¹

Cigarette smoking causes more than 480,000 deaths each year in the United States. This is nearly one in five deaths.1,2,3

Smoking causes more deaths each year than the following causes combined:⁴

Human immunodeficiency virus (HIV)

Illegal drug use

Alcohol use

Motor vehicle injuries

Firearm-related incidents

More than 10 times as many U.S. citizens have died prematurely from cigarette smoking than have died in all the wars fought by the United States.¹

Smoking causes about 90% (or 9 out of 10) of all lung cancer deaths.1,2 More women die from lung cancer each year than from breast cancer.⁵

Smoking causes about 80% (or 8 out of 10) of all deaths from chronic obstructive pulmonary disease (COPD).¹

Cigarette smoking increases risk for death from all causes in men and women.¹

The risk of dying from cigarette smoking has increased over the last 50 years in the U.S.¹

Smokers are more likely than nonsmokers to develop heart disease, stroke, and lung cancer. ¹

Estimates show smoking increases the risk:

For coronary heart disease by 2 to 4 times1,6

For stroke by 2 to 4 times¹

Of men developing lung cancer by 25 times¹

Of women developing lung cancer by 25.7 times¹

Smoking causes diminished overall health, increased absenteeism from work, and increased health care utilization and cost.¹

Smokers are at greater risk for diseases that affect the heart and blood vessels (cardiovascular disease). 1,2

Smoking causes stroke and coronary heart disease, which are among the leading causes of death in the United States.1,3

Even people who smoke fewer than five cigarettes a day can have early signs of cardiovascular disease.¹

Smoking damages blood vessels and can make them thicken and grow narrower. This makes your heart beat faster and your blood pressure go up. Clots can also form.1,2

A stroke occurs when:

A clot blocks the blood flow to part of your brain;

A blood vessel in or around your brain bursts.1,2

Blockages caused by smoking can also reduce blood flow to your legs and skin.1,2

Smoking can cause lung disease by damaging your airways and the small air sacs (alveoli) found in your lungs. 1,2

Lung diseases caused by smoking include COPD, which includes emphysema and chronic bronchitis.1,2

Cigarette smoking causes most cases of lung cancer.1,2

If you have asthma, tobacco smoke can trigger an attack or make an attack worse.1,2

Smokers are 12 to 13 times more likely to die from COPD than nonsmokers.¹

Smoking can cause cancer almost anywhere in your body: 1,2

Bladder

Blood (acute myeloid leukemia)

Cervix

Colon and rectum (colorectal)

Esophagus

Kidney and ureter

Larynx

Liver

Oropharynx (includes parts of the throat, tongue, soft palate, and the tonsils)

Pancreas

Stomach

Trachea, bronchus, and lung

Smoking also increases the risk of dying from cancer and other diseases in cancer patients and survivors. ¹

If nobody smoked, one of every three cancer deaths in the United States would not happen. 1,2

Smoking harms nearly every organ of the body and affects a person's overall health. 1,2

Smoking can make it harder for a woman to become pregnant. It can also affect her baby's health before and after birth. Smoking increases risks for:1,2,5

Preterm (early) delivery

Stillbirth (death of the baby before birth)

Low birth weight

Sudden infant death syndrome (known as SIDS or crib death)

Ectopic pregnancy

Orofacial clefts in infants

Smoking can also affect men's sperm, which can reduce fertility and also increase risks for birth defects and miscarriage.²

Smoking can affect bone health.1,5
Women past childbearing years who smoke have weaker bones than women who never smoked. They are also at greater risk for broken bones.

Smoking affects the health of your teeth and gums and can cause tooth loss.¹

Smoking can increase your risk for cataracts (clouding of the eye's lens that makes it hard for you to see). It can also cause age-related macular degeneration (AMD). AMD is damage to a small spot near the center of the retina, the part of the eye needed for central vision.¹

Smoking is a cause of type 2 diabetes mellitus and can make it harder to control. The risk of developing diabetes is 30-40% higher for active smokers than nonsmokers.1,2

Smoking causes general adverse effects on the body, including inflammation and decreased immune function.¹

Smoking is a cause of rheumatoid arthritis.¹

Quitting smoking is one of the most important actions people can take to improve their health. This is true regardless of their age or how long they have been smoking. Visit the Benefits of Quitting page for more information about how quitting smoking can improve your health.

1. U.S. Department of Health and Human Services.The Health Consequences of Smoking-50 Years of Progress: A Report of the Surgeon General. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 2014 [accessed 2017 Apr 20].

2. U.S. Department of Health and Human Services. How Tobacco Smoke Causes Disease: What It Means to You. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 2010 [accessed 2017 Apr 20].

3. Centers for Disease Control and Prevention. QuickStats: Number of Deaths from 10 Leading Causes-National Vital Statistics System, United States, 2010. Morbidity and Mortality Weekly Report 2013:62(08);155. [accessed 2017 Apr 20].

4. Mokdad AH, Marks JS, Stroup DF, Gerberding JL. Actual Causes of Death in the United States. JAMA: Journal of the American Medical Association 2004;291(10):1238-45 [cited 2017 Apr 20].

5. U.S. Department of Health and Human Services. Women and Smoking: A Report of the Surgeon General. Rockville (MD): U.S. Department of Health and Human Services, Public Health Service, Office of the Surgeon General, 2001 [accessed 2017 Apr 20].

6. U.S. Department of Health and Human Services. Reducing the Health Consequences of Smoking: 25 Years of Progress. A Report of the Surgeon General. Rockville (MD): U.S. Department of Health and Human Services, Public Health Service, Centers for Disease Control, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 1989 [accessed 2017 Apr 20].

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See the data and statistical information on health effects of cigarette smoking.

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Hable a mis amigos cada día por una horas.

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Hable a mis amigos cada día por una horas.

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Thomas Schenk for Harper's Bazaar

As if we needed another reason to sit down with our favourite book... Reading has been found to be hugely beneficial for our mental health.

According to new research from Oxford University Press, reading "challenging language" sends "rocket boosters" to our brains, which in turn boosts our mental health.

Classics from William Shakespeare and Charles Dickens were proven to help relieve depression and chronic pain, according to .

Dr Paul Byrne explained the benefits of reading: "Bibliotherapy, quite simply, is about books as therapy. It's not meant to take the place of medicine, but it can complement it."

"Its actually a reinvention of a traditional idea. The ancient Greeks used poetry as therapy and Queen Victoria drew comfort from the works of Alfred Lord Tennyson when her husband, Prince Albert, died," she told .

"Books can take you to a different place. They can relax you and calm you, and they can offer wisdom, or humour, or both."

In 2013, a study of 96 patients that suffered with mild depression, found that those who read saw improvements in their symptoms. In comparison, those in a control group who didn't receive bibliotherapy treatment, didn't see any change.

The New School for Social Research supports these findings; they established that reading fiction improves 'Theory of Mind', which is the ability to empathise with others and understand different beliefs to our own.

Regular reading not only improves mental health, but also means that you could enjoy a longer life than those who don't read.

Yale University School of Public Health found in 2016 that those who read books had a 20 per cent reduction risk of death over 12 years, compared to non-book readers.
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Reading books can positively impact your mental health

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Thomas Schenk for Harper's Bazaar As if we needed another reason to sit down with our favourite book... Reading has been found to be hugely beneficial for our mental health. According to new research from Oxford University Press, reading "challenging language" sends "rocket boosters" to our brains, which in turn boosts our mental health.

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Coma la zanahoria y el brócoli y la manzana y la banana y la uva. 

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Coma la zanahoria y el brócoli y la manzana y la banana y la uva. 

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Improve your heart and brain health by eating a healthy balanced diet. Get tips on healthy eating basics like a healthy diet and foods to avoid.