Being fit and healthy is a lifestyle. It does not come from fad diets, miracle powders or the bark of a tree they finally discovered growing in Arizona. But, for those who are far from being considered fit or, indeed, healthy, there are some vital steps that need to be taken to initiate the process. In fact, these steps should be taken and revised regularly by everyone to ensure that their health and medical safety remains at an optimal level:

1. Find a doctor that you trust and who listens to you and have a check-up immediately: Many cancers and other serious diseases have been discovered by accident during a routine check-up

2. Add healthy foods to your diet. These include

- Antioxidants (found in tomatoes, broccoli, prunes, blueberries)

- Omega 3 fats (walnuts, squash, salmon)

- Fibre (wholegrain bread, peas, lentils)

- Virgin or extra virgin olive oil (1 tablespoon daily)

3. Avoid the 5 DEADLY ingredients:

- Sugar

- High fructose corn syrup (especially found in cold drinks)

- Foods that claim to be “enriched” (as these have had all the natural goodness taken out of them, only to be enriched by a fraction of the important minerals)

- Trans fats or hydrogenated fats

- Saturated fats (most predominantly coming from cows and pigs)

4. Take a multivitamin appropriate to your age and gender every day

5. Know your numbers

- Waist: less than half your height (preferably 93cm for women and 101cm for men)

- Blood pressure: ideally 115/75

- Cholesterol: LDL (“bad” cholesterol) of less than 100 and HDL (“good” cholesterol) of more than 40

- Resting heart rate: About 60 beats per minute

- Blood sugar

- Vitamin D

- Thyroid Stimulating Hormone

- C-Reactive Protein

6. Elect a health advocate – this person will speak for you when you are unable to speak and will make sure that they know what the doctors are talking about so that they can explain it to you. This is someone that you know and trust well and who you are confident will make decisions about your health that you will approve of.

7. Organise your medical records and update them regularly

8. Know which medical tests you need to have by which age. Then get them

9. EXERCISE – start with walking at least 3000 steps a day. This should increase to 10 000 – 15 000 as a healthy average. However, cardio, stretching and strength training are all vital to your general health and fitness as well

10. Get 7 to 8 hours of sleep every night