We all want to stay fit and healthy, no matter our age. Luckily it doesn’t take a fad diet or adherence to the latest exercise craze to stay in shape and pass the dreaded annual physical with flying colors. All you have to do is follow one simple formula: daily exercise + healthy nutrition = a fit and healthy you.

If last year’s annual physical left you feeling depressed or hopeless, have no fear. It really doesn’t take much to whip yourself back into shape. Most doctors agree that 20 to 30 minutes of daily exercise is enough to decrease your risk of diabetes, heart disease, obesity, and cancer. Need workout suggestions? Consider a brisk evening walk or a quick swim in the morning before work.

With so many parties and so much great food, the holidays can be a challenging time of year if you’re trying to watch your weight and your waistline. How can you treat your taste buds without sacrificing a good time?

Eat sensibly on the day of your holiday dinner. Be sure to have a moderate breakfast or brunch before the big dinner arrives. This will help make sure you don’t come to the main meal with a full appetite and a fuller plate.

Eat the right appetizers. Those hot dogs in a blanket and miniature egg rolls are certainly tasty but they can really pack on the pounds. Each bite contains about 100 calories or more. Choose to eat fresh vegetables instead (without the dip, of course) or, if that’s not an option, simply limit your portions.

The center of attention on Thanksgiving Day is always the food. Sure, there are some families where a crazy uncle tries to steal the spotlight, but the real star of this holiday is the seemingly endless supply of turkey, stuffing, green beans, mashed potatoes, sweet potatoes, pies and other goodies.

With so much great food, many of us think it’s impossible to stay healthy on this special day, but it’s not. Here are five tips to help you enjoy a healthier Thanksgiving and still eat plenty of delicious food. Now, that’s something to be thankful for!

1. Lay off the skin – Even though turkey skin is tasty and hard to resist, eating even two ounces will tack an additional 220 calories onto your meal. By comparison, two ounces of mashed potatoes made with whole milk and butter total 70 calories. Two ounces of turkey breast are just 29 calories. So, before adding that turkey skin to your plate, ask yourself if it’s really worth the extra calories. If you’re still tempted, think about this. It takes roughly 50 minutes of raking leaves to burn off 220 calories.
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Getting a child to exercise can be a real challenge for some parents, especially if their son or daughter doesn’t like sports, isn’t athletically gifted, or prefers watching TV or playing video games. Still, this is one battle that’s worth fighting, as reports a study earlier this year by the National Association for Sport and Physical Education. The study found that students who exercise regularly miss fewer classes, are less likely to engage in risky or antisocial behavior, concentrate more, and attain higher test scores.

In this tough economy, when many school districts are trimming their budgets by trimming gym classes, and with more children overweight than ever, finding creative ways to get your children up and about has never been more important.

Here are four simple steps to get your kids moving to something other than the couch, refrigerator or game chair:

The physical benefits of regular exercise are obvious. However, you’ll enjoy additional bonuses outside your dazzling annual physical exam.

Some of the lesser recognized benefits are just as important as the physical quality of your body, effective weight management and control, and cardiovascular development. Understanding some of these extra features should help motivate you to adopt a regular exercise program, however modest, that fits your lifestyle. Regular exercise—

• Brightens your personality. After a long day at work or facing other issues, your mood and naturally sunny personality can suffer. However, a gym visit or just a long walk will clear away the clouds and restore your positive personality.
• Minimizes stress. Whether your stress is from career, budget, or health issues, regular exercise reduces this condition, stimulating beneficial chemicals in your brain and relaxing your body.
  
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