Keep up spirits by exercising

9:10pm Saturday 16th August 2008

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IN difficult times it is a good idea to keep fit in order to boost the feel good hormones in your system.

See your GP first if you are starting a new fitness plan and have not recently exercised.

Do a small amount of preparation in advance, for example, a few brisk walks a week or some low impact exercise such as swimming or cycling. Yoga or Pilates can help to improve suppleness and posture.

Warm up for at least 10 minutes by exercising muscles for a few minutes at a steady pace, before gradually increasing to a brisk pace. This will increase the blood flow to your muscles, making them more flexible, and reducing the risk of muscle strains.

To avoid injury, however, it is important that you only stretch when your muscles are warm.

When you have finished exercising, make sure you take time to cool down properly. After a work out or session, spend five to 10 minutes doing gentle exercises, such as jogging or walking, until your heart rate returns to normal.

A gentle cool down helps to remove waste products from the muscles you have used and with their replacement with nutrients and oxygen. This should leave you with less muscle stiffness and soreness after your exercise.

If you’re taking part in sport after a long break, or trying out a new activity, limit yourself to a short session.

Be realistic and honest with yourself about what you can achieve, as you can increase your activity as you become fitter.

When you achieve your perfect figure, you will want to make the most of your new look.

One of the trademarks of today’s celebrities is a dazzling smile, so perhaps it's hardly surprising that many of us now regard a full set of gleaming white teeth as an essential - and synonymous with success.

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Dr David Bloom, dentist and president of the BACD, said: “Our research found that people nowadays put a very high value on a good smile. Women believe it indicates a warm personality, while men consider a good smile leads to success in life.”

Achieving that mega-watt beam is no longer a luxury confined to the rich and famous, because new technology - and competitive pricing - means more and more of us are turning to teeth whitening, which can be done safely and effectively.