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Combine activity with a balanced diet and you’ll help yourself reach and maintain a healthy weight.
Aim for 150 minutes of moderate-intensity activity per week.
Try to be active every day. Every 10 minutes cunts.

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Long-term physical activity leads to a lower resting heart rate and lower blood pressure.

This helps cut your risk of heart and circulatory disease.

When you’re active, your brain produces chemicals called endorphins.

These reduce feeling of pain and make you feel more positive.

Getting active cuts down on stress hormones, reducing anxiety.

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Regular physical activity can improve your memory and attention span. Over time, the bit of the brain involved in memory and learning seems to get bigger (the hippocampus).

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Getting active is great for people with diabetes.
If you have type 2 diabetes you have too much glucose in your blood, probably because you don’t have enough insulin.
Physical activity helps you use the insulin you do have.
It also helps your cells use glucose even when there is no insulin.

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If you are active regularly, more capillaries grow in the muscles you’ve been working.
This is one reasons why activity starts to feel easier over time.

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Your muscles are working harder so they need more oxygen. You start to breathe faster so your blood can pick up more oxygen from your lungs.
Your lungs work harder to make this happen. Once your blood has picked up oxygen, it moves to the muscles you are using, giving them the extra oxygen they need.

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Your heart is also a muscle. If you are active regularly it gets bigger and stronger.

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WHAT HAPPENS INSIDE YOUR BODY WHEN YOU EXERCISE?

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WHAT HAPPENS INSIDE YOUR BODY WHEN YOU EXERCISE?

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Regular physical activity can lower your risk of heart and circulation disease by 35%.
When you are active, the heat produced by your muscles increases your body temperature, making you feel warmer.

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Finally after 15 years of not smoking the chances that you’ll get heart disease are the same as if you’ve never smoked at all your body has done a huge amount of recovery and healing rejuenating the tissue in cells from the first few weeks of headaches and discomfort to a fully healed body a long path but the rewards are very real and very clear, there’s no real argument to be made for continuing to smoke as well as the changes to your health your immune system until also improve your hair may become thicker and fuller and your skin will age less quickly .

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10 years lung cancer is one of the greatest risks of smoker faces and after 10 years a person’s chances of developing lung cancer and dying from it, are about half compared to a smoker.

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Five years without smoking the body has healed itself so that the arteries and blood is less likely to clot which lowers the risk of stroke to the same level as a nonsmoker and compared to when you first quit you’re half as likely to get cancer of the mouth throat esophagus or bladder.

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Energy levels will be a lot higher and back to normal one year a big milestone with the habit in the distant past time to celebrate the achievement the risk of heart disease has decrease by half and will continue to drop beyond this 1 year.

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Even more nine months after quitting there will be major physical changes and improvements in the body the lungs have significantly healed themselves the delicate hair like structures inside the lungs known as cilia which help to fight infections will have recovered from the toll of cigarette smoke around this time many former smokers notice a decrease in the frequency of lung infections because the healed cilia can do their job.

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During the first three months this is when the major improvements start, after a couple of weeks the cravings will subside and the chance of going back to the habit is far less likely your lungs become stronger and clearer, your blood flow has greatly improved, you can exercise without huffing and puffing so much and the risk of heart attack goes down.

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At the three day mark many people will become moody and irritable experiencing severe headaches and cravings as the body readjusts on the positive side energy levels will increase and you will breathe more easily.

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After only 48 hours your sense will get sharper as nerve endings begin to heal your body will also enter a detoxification phase with your lungs kicking out mucus left from cigarette the downside is that this is when the toughest withdrawal symptoms show up if you are a heavy smoker you might feel dizzy anxious or tired and you may also crave more food than usual three days after three days the nicotine levels in a person’s body are depled ridding the body of nicotine leaves a person much healthier but initially this also adds to the effects of withdrawal.

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After just 24 hours a person’s blood pressures begins to drop decreasing the risk of heart disease and blood clots than can lead to stroke if you smoke a pack a day you’re twice as likely to have a heart attack as a nonsmoker and that risk has already been reduced considerably after just 24 hours and with oxygen levels on the rise physical activity and exercise will already feel easier.

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Cigarette contains a lot of known toxins including a harmful gas, carbon monoxide.

This gas can be fatal in high doses, as it prevents oxygen from entering the long and blood. At 12 hours, halfway through your first back to normal, which is great for your heart, as it doesn’t have to pump as hard to get enough oxygen to your body. Unfortunately it’s at this point  you’ll be feeling the withdrawal and cravings.

A couple of ways to fight these feelings are by chewing gum or sipping water.

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In less time than it takes to commute to work, your body will already be fixing itself. 20 minutes after the last cigarette is stubbed out, you pulse and blood  pressure start to drop back to normal, circulation will start to improve and your hands and feet will warm to the usual temperature.

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Let's take a look at how your body will change as time passes once you quit smoking...

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Let's take a look at how your body will change as time passes once you quit smoking...

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- It's bad for your health
-It's expensive
-It makes your hair and your clothes stink
-It's considered unsociable

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Smoking causes nearly 6 million deaths around the world each year and current trends show that tobacco use will be responsible for more than 8 million deaths annually by 2030.
It is the leading cause of preventable death and as many as 16 million people are living with a diseas caused by smoking, including cancer, heart disease, stroke, lung desease and diabetes.

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There are five steps in the food pyramid.

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-Bacon
-Salami
-Fried fish

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-Scarneled eggs
-Fish
-Skinless chicken

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Food from this group are a great source of protein.
Remember when picking foods from this group it's best to eat them grilled, broiled or baked, not fried.
Don't forget about fats and oils. Even throught they are not a food group, they are part of the Great food Pyramid.
Remember to eat heathy, like olive oil, canola oil not unhealthy fats like butter, palm oil or lard.
Eat 2-3 serving of meat and beans every day.

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-Milkshake
-Chocolate milk
-Ice cream

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-Low-fat cottage cheese
-Fat-free milk
-Plain low-fat yogurt

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Foods of this group help make strong teeth and bones.
Remember when picking foods from this group it's best to eat fat-free items because this group has a lot of fat in it.
Eat three servings of milk and dairy every day.

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-Fruit pies
-Banana chips
-Sugar jams

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-Pineapples
-Bananas
-Tangerines

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This group has every kind of fruit on the planet.
Remember when picking food from this group it's best to choose different things wheher they are dried, whole, in a juice or even in a can.
Eat three servings of fruit every day.

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-Spinach
-Carrots
-Mushrooms

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-Canned vegetable
-Onion rigs
-French fries

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This group has every kind of vegetable on the planet.
Remember when picking foods from this group it's best to eat a rainbow of choices: raw, cooked, fresh or frozen.
Eat five servings of vegetable every day.

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-Sweet cereal
-Pastries
-Cupcakes

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-Brown rice
-Whole grain bread
-Whole grain pasta

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This group has food made from cornmeal, wheat, rice, oats and barley.
Remember when chosing foods from this group it's best to get whole grains, these are the healthier choices for you.
Eat six servings of whole grains every day.