In fact, you do not need to spend significantly in enrolling in a gym membership. The best workout that experts could recommend to you is running. It may sound a bit odd, but running up your stairs at work, home, or escalators should take a good part of your own physical training and rigorous daily routine. Run/walk program, which includes alternate walking and running for a particular time, is ideal for starters. As you progress week by week, you can increase the time for running and decrease the time for walking. 4. Make a running log. Detailing all the basic information on your run, a running log will serve as a record of your progress. Healthy sources of fats include fatty fish (salmon for omega 3 fatty acids), nuts and natural peanut butter, avocado, olive oil, and canola oil. Unfortunately, most people get too much fat in their diets. What is worse is that too much of these fat come from unhealthy fats (saturated and trans-fats from sausages, burgers, French fries, donuts, sweets and many more). One formula given by experts to calculate your daily fluid needs is as follows: multiply your weight (in pounds) by 0.55 to know how many ounces of fluid you need every day. Hydrating fluids The hydrating beverages include water , sports drinks, tea, decaf coffee, low fat milk, yogurt drinks, juices, soda and soups or other foods with water. Natural tranquilizer There is a trend for doctors now to recommend to their patients suffering from clinical depression and other psychological disorders to try running. This is based on studies that show running as a natural tranquilizer. Patients are reported to be less tense, less confused, less depressed, and less fatigued. There are basic guidelines on the amount of calories an individual should consume regularly. These are based on the person s current weight and activity level. For runners who are into intense training, these might not be very accurate. There are plenty of calorie calculators available online or you can get it from your doctor.