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1. ™ If anyone has decided to embark on a diet and fitness programme, please read my article on my personal experiences in this area and feel free to use this in any other articles. Modern life results in many factors which can cause depression and anxiety in the normal person, life pressures, work, relationships, image and general well being all come into context. Today we are barraged within the media by articles and glossy altered images of beautiful people designed at making us buy products or by into a certain lifestyle manipulated by marketing corporates. Everyone to some effect are manipulated by advertising in the media, if not we would all buy the same products and look the same. I myself embarked on a diet and fitness programme many years ago and now run my life by this programme with the odd day off for good behavior. A few years ago I decided to take fitness seriously as the benefits included relieving stress and anxiety which at the time was becoming an issue in my personal life. I firstly took up running, at first this was extremely hard going only being able to run for about five minutes at any one time. I decided the best route to take was to write down my distances and time and log these for reference; a routine then developed in my running and before long I was up to twenty minutes in a session. I then made significant progress in the following months as part of a personal goal objective and quickly made an average of forty minutes running in a session. What I found as a result of this exercise was that I felt so much better in myself, my stress levels reduced and my anxiety dropped considerably. I also found that running first thing in the morning made me feel good for the rest of the day, it is documented that that early morning runs are the best time to burn fat as you run on an empty stomach and the body uses fat as fuel. When I run in the morning I find this clears my head for the rest of the day, any bad feelings are gone by the end of the session giving me a positive outlook. I also run in a local royal park which the early mornings holds many beautiful sites such as wild animals and birds sharing the same environment of me virtually undisturbed. I always ensure that I complete a full stretch exercise before 노노노노노 running paying particular attention to the legs and thigh muscles, if you do not stretch then this could result in soreness and could tear important muscles as they have not had the time to get a good blood flow within the muscle groups. I would recommend stretching everyday even on the days when you dont run as this will prevent fatigue and soreness which is very important. It also very important to refuel the body with good quality carbohydrates in within the hour after the exercise as this will give the body the required nutrients and energy. I would strongly recommend running as an exercise which benefits the body aswell as the mind.