... This term appeared in the 70s of the last century in America. But the history of fitness is actually thousands of years old. Even a primitive man, good physical shape helped to survive - to get food for himself and to defend himself from wild animals. Ancient people did fitness like just:jump,run and bend over. 

• Ludwig van Beethoven (1770-1827) 1
• Alfred Brendel (1931-)
• Wolfgang Amadeus Mozart. 
• Ludwig van Beethoven
• Clara Schumann

• Brisk walking or jogging
• Yard work (mowing, raking)
• Dancing
• Swimming
• Biking
• Climbing stairs or hills
• Playing tennis or basketball

• Do a little light activity, such as easy walking, before and after your endurance activities to warm up and cool down.
• Listen to your body! endurance activities should not cause dizziness, chest pain or pressure, or a feeling like heartburn.
• Be sure to drink liquids (not alcohol) when doing any activity that makes you sweat. If your doctor has told you to limit your fluids, be sure to check before increasing the amount of fluid you drink while exercising.
• If you are going to be exercising outdoors, be aware of your surroundings.
•  Dress in layers, so you can add or remove clothes as needed for hot and cold weather.
• To prevent injuries, use safety equipment, such as a helmet when bicycling.

• Lifting weights
• Carrying groceries
• Gripping a tennis ball
• Overhead arm curl
• Arm curls
• Wall push-ups 
• Lifting your body weight
• Using a resistance band

• Don’t hold your breath during strength exercises and breathe regularly.
• Breathe out as you lift or push, and breathe in as you relax.
• Talk with your doctor if you are unsure about doing a particular exercise.

• Regular bowel movements.

• Tai Chi, a "moving meditation" that involves shifting the body slowly, gently, and precisely, while breathing deeply.
• Standing on one foot.
• The heel-to-toe walk.
• The balance walk.
• Standing from a seated position.

• Have a sturdy chair or a person nearby to hold on to if you feel unsteady.
•  Talk with your doctor, if you are unsure about a particular exercise.

• The back stretch exercise
• The inner thigh stretch 
• The ankle stretch
• The back of leg stretch 

• Did you know that the fortepiano is the king of the musical instruments?
• The fortepiano has 55 white and 36 black keys.
• The word fortepiano has actually two words in it "forte" means  loud and "piano" is quite.
• Fortepiano  also can be learned  solfeggio .
• There are seven  notes like the days of the week.

• 2 tsp rapeseed oil 
• 1 red chilli, deseeded and thinly sliced
• 1 large garlic clove, sliced
• 2 large eggs
• 400g can black beans
• ½ x 400g can cherry tomatoes 
• ¼ tsp cumin seeds
• 1 small avocado, halved and sliced
• handful fresh, chopped coriander
• 1 lime, cut into wedges

1. Leafy Greens
2. Salmon
3. Cruciferous vegetable 
4. Lean beef and Chicken Breast
5. Boiled Potatoes
6. Tuna
7. Beans and Legumes
8. Whole eggs 

• other sounds🔊
• Style 🕶
• Sound stays longer 🔊
• There is something  added  to make piano stronger 💪
• 
  

• Physically active kids also are more likely to be motivated, focused, and successful in school. And mastering physical skills builds confidence at every age.
  
  
• Other benefits include improved aerobic fitness, muscle strength and endurance in children ages 6 to 17, improved bone health and weight status in children ages 3 to 17, and reduced risk of depression in children ages 6 to 17.
  
  
• Incorporating physical activity into your child's daily routine sets the foundation for a lifetime of fitness and good health
  
  
• Active kids are more likely to:
  • have up to 40% higher test scores
  • 15% more likely to go to college
  • Have 7-8% higher annual earnings
  • Have lower health costs
  • Be more productive at work
  • Have reduced risk of heart disease, stroke, cancer, diabetes
• Children ages 6-13 can also have improved cognitive function, such as thinking and memory skills, with regular physical activity.
  
  
• Insufficient physical activity is a key risk factor for noncommunicable diseases (NCDs) such as cardiovascular diseases, cancer and diabetes

• More than 80% of the world's adolescent population is insufficiently physically active

• Not getting enough physical activity can lead to:energy imbalance (e.g., expend less energy through physical activity than consumed through diet) and can increase the risk of becoming overweight or obese
• higher risk of cardiovascular disease, including hyperlipidemia (e.g., high cholesterol and triglyceride levels), high blood pressure, obesity, and insulin resistance and glucose intolerance
• higher risk of developing type 2 diabetes
• higher risk of developing breast, colon, endometrial and lung cancer
• low bone density, which can lead to osteoporosis
• Vigorous-intensity activities make children sweat and feel “out of breath,” so that they can only speak a few words between breaths. These can include activities like running and swimming fast or for a long time.

1. Walking. Walking is one of the best exercises for weight loss — and for good reason. 🎃...
2. Jogging or running. Jogging and running are great exercises to help you lose weight. ..🦜.
3. Cycling. ...🌸

• Ягоды
• Орехи
• Лук и чеснок
• Бобовые
• Фрукты
• Овощи
• Дары моря
• Яйца

• Завтрак 8:00/9:00 : овсянка на воде c орехами, яблоками и грушами (по желанию можешь добавить любые другие фрукты).
• Второй завтрак 10:00: йогурт.
•   Обед13:00/14:00: рыбный суп. 
•  Полдник 15:00: фрукты.
•  Ужин 6:00: запеченное куриное филе, салат из овощей, немного бурого риса.