For The HEALTH Of It

Let’s face it. You’re not gettin’ any younger. So why not try to take better care of that wasteland you call a body? For each day this month, here are 31 ways to get you started.

People always try to cheer others up with, “Hey, at least you have your health.” That’s because it’s still the best thing you can own, no matter what’s in your garage, closet or DVD collection. So in the spirit of a higher life expectancy and a lower doctor’s bill, here are 31 ways to give you the kind of health that will make you feel like a million bucks, even if the bottom of your couch cushion still doubles as your ATM!

Somebody said sleep was for the weak – and that’s the weakest thing we’ve ever heard. From contributing to better alertness on the job, to giving your body the kind of rejuvenation it needs to get the most out of your workouts, hit the pillow – or you’ll hit a wall in your accomplishments.

Write down how much weight, how many reps and sets you do for your workouts. It’ll help you to shoot for new highs, and also will inform you instantly on whether your strength gains are where they should be.

We all need to unwind, and a cold brew or a nice glass of Courvousier goes down smooth (too smooth, sometimes), but a few too many and you lose tomorrow’s productivity to Old Man Hangover. If you want to be at your best, drink a lil’ less.

It’s been proven that positive thinking is one of your best allies. From aiding athletes in turning assumed losses into victory (Namath!), to helping cancer patients live longer, expecting good things increases your chances of getting what you want.

Any man can work on his strengths, but it’s improving your weaknesses that will make you succeed a lot easier in the gym. Find that certain under-developed muscle group and work on it at the beginning of your workout, because that’s when your energy is at its peak.

Even the most seasoned athlete can get lazy with stretching, but it only takes hearing one “pop” to learn your lesson – and be put through complex and grueling rehab. And the resulting doctor’s bill might equate with the purchase of a small island. To avoid going broke – and being broken – make sure to stretch all the important muscles, especially those forgotten hamstrings.

Though it can be hard to coordinate schedules, finding a training partner can add an instant motivator to your gym time, along with someone to make sure you maintain correct form. Nothing can get you in the gym on a cold day like a partner saying those three words of encouragement: “Do you prefer to go by Ms. or Mrs.?”

We all love seeing those golden arches, but those lumpy love handles – not so much. Eliminate your fast food by half and your body will respond.

Try to put aside five minutes a day to meditate. It’s proven that deep breathing and mental relaxation can keep the body at its best. Ohmmmmm … Ohmmmmm (our apologies to Phil Jackson) …

Humans are made up of more than 90 percent water, so why do we drink so little of it? If you’re passing on el agua, then you’re passing up on one of the best sources for health and energy on Earth. Eat your heart out, Powerade.

The lower back is one of the last areas people tend to work. Yet, it’s one of the most vital areas to keep up to avoid injury. Whether it’s deadlifts or hyperextensions (see Work It Out), do some sort of strengthening movement, or we see a chiropractor in your future.

Even if it’s just a stationary bike, one of the best purchases you can make is a piece of home exercise equipment. This way, bad weather won’t be an excuse not to get your sweat on (though laziness is a pretty good excuse, too).

With very few exceptions, no matter where you eat, you never know for sure how many calories or fat are on the menu. At home, you can regulate everything that enters your body – and everything that exits your pocket.

Working hard is great. Working your life away is, well, unhealthy. Make time to just relax, whether that’s hanging with friends, watching a sporting event or just reading a new book. Seriously, you’re stressing us out, dude!

Do you drive to the corner store? Try putting your feet in motion, you lazy ass. An extra 30 minutes of walking a day can decrease heart problems. And on days when you don’t get to the gym, it’s better to have some cardio than none.

While the body needs fat to survive, most of us could survive many times over from the amount of fat we take in. Read the labels on your food for how much saturated fat you’re ingesting and don’t let it go above the daily allowances. Unless double chins are in this year.

Participating in sports is not only a good social activity, but it burns calories and improves coordination. Just because you’re not a kid anymore doesn’t mean the blacktop and diamond should be off limits. But you could go without bringing your mom to the games. Just this once.

Nothing builds muscle like protein. If you can get a gram of protein per every pound, more power to you, but just half-a-gram can do a world of good … of course, that’s only if you put the time in the gym to back it up.

Running is still one of the top ways to measure your level of fitness. But it requires the right footwear, correct stride and the patience to allow your running times to improve gradually. By adding your favorite music or favorite friend to run with, the time will fly by – and your gut will likely shrink. Ellipticals are a good choice as well.

They say it’s much harder to stay angry than forgive. Let go of those grudges that have been weighing you down. That squat bar weighs enough already.

Fish is one of the least-consumed meals, yet one of the best for you. Besides superior protein, its Omega acids can improve your memory. So remember that!

They a man must know his limitations. Listen to your body when it’s tired. It may just keep you away from that scary day of reckoning: surgery. If you happen to find you joints a bit sore after a workout, we suggest a dose of GLC 2000, a full-spectrum Glucosamine formula to help your body regenerate damaged and worn articular cartilage. It’s available in powder and capsule form. Check out www.glcdirect.com for more information.

Jump rope isn’t just for wannabe boxers. Something as simple as jumping rope for 20 minutes can be one of the top exercises you can do. Just don’t fall – because we will laugh.

Americans like their sandwiches, but too much bread can lead to weight gain. Lay off the slices and the bun. It’s not fun, but neither is being embarrassed about taking your shirt off at the beach.

Healthy living is not something to do when you feel like it. Unless you decide to work out and eat better for the rest of your life, then you’ll spend most of your life not looking your best.

Many people think taking a vacation means being as unhealthy as possible for a week. Why not center your trip on health? From hiking America's tremendous trails, to fantasy sports camps, a little constant physical activity can be just as relaxing as pigging out at the Vegas buffets. The food might not be as good, but you get the point.

FIVE FOR STAYIN' ALIVE: Working Out and Reading Up

Three-time Mr. Olympia Frank Zane would have done many less squats if he had to do it over again. “I have back pain for the rest of my life and I can attribute that to too many squats and not enough leg presses,” he says. Begin this movement by adjusting the angle of the chair to where it’s comfortable and then resting your feet on the footpad. Releasing the stoppers, lower your legs as far as you can, hold for a count and return to the starting position. Legs often respond to higher reps, so try for 20-25 reps without locking out your legs at any point in the exercise.

Everyone works their biceps, but triceps make up two-thirds of your arm. With a shoulder-width stance and gripping a single handle attached to a pulley station, lower the weight short of lockout and squeeze the triceps. Then slowly return to the starting position, getting the full benefit of the negative. Try 10-12 reps per set and switch hands.

Hey, we were serious about that lower-back thing. With feet shoulder-width apart, grip the barbell and pull the weight up until it’s just above your knees. Hold for a slight pause then return it to the ground without releasing the weight … and then go for another 11 to 14 more reps!

We realize you probably know this one, but you may not know the value of adjusting your grips. Move your hands closer together to work the inner pecs, and move them further apart to work the outer. If you want to build maximum strength, try doing as many half-reps as you can do. After that, do quarter-reps.

To get more information on healthy living, read A Healthier You: Based on the Dietary Guidelines for Americans. Offered by the U.S. Department of Health & Human Services, you’ll find science-based guidance on nutrition and physical activity, healthy eating plans and worksheets and tips to help you make each day healthier (as if this article wasn’t good enough).

Editor’s Elliptical Choice

Featuring an electronically adjustable stride length, which ranges from 17-26 inches, the E82 can fit a wide range of user types, while also allowing a varied workout. And with customizable workout programs, a Polar heart rate monitor and whisper-quiet functions, you might find yourself wanting to spend more time with this machine than your whiny significant other. For more information, go to www.sportsartfitness.com.

Get The Balls To Fight Bulge

So you don’t know how to play tennis, but are looking for new sports to help you lose weight? Say hello to Cardio Tennis. This new group activity was developed by the Tennis Industry Association with the United States Tennis Association and blends elements of tennis with a cardio workout. For more information, check out www.cardiotennis.com.