, or do another form of exercise, every day. Exercise promotes better sleep, makes you pay more attention to eating properly and releases mood-enhancing endorphins that can lead to a ‘runner’s high’. Exercise physiologist Ken Sparks says, “Endorphins

on Mondays or any day after a holiday. Her advice is to make a weekend schedule, and stick with it. For help, line up a training partner.11. Stay involvedIt seems counter-intuitive, but keeping busy can keep you healthy. Having projects to do gives your day

stress can lead to chronic digestive woes and even make your belly fat. The stress hormone cortisol typically works in opposition to insulin, the blood-sugar regulator, by promoting the breakdown of protein, fat and glycogen, so you have higher blood

reaching the tissues and organs where they're known to do damage.The free radicals to worry about are those that infiltrate your body via environmental pollutants, such as ozone and cigarette smoke. Stay far away from them. And continue to fight them

, respiratory, muscular, nervous systems and energy metabolism, all of which are promoted by a rise in temperature. It's probably no surprise to learn that a study of 25 experienced swimmers confirmed the effects of fluctuating body temperatures. The swimmers

of my drinking and sodium needs," says Culpepper.SuperhydrationStoring extra water would be nice, but runners aren’t camels. Still, two simple substances seem capable of promoting superhydration: common salt, and glycerol – a legal supplement. A New

cortisol spike.Chill out Part of the reason exercise helps you sleep has to do with its effect on your body temperature, which rises when you run, then gradually drops afterwards. "It's that drop that promotes sleep," says Dr William Dement, author

with four different routes of roughly similar length, advises Coates. "Throw a dice to decide which one to do each morning to add an element of spontaneity and safety." Stay safe See yourself as a cyclist, Coates says. "Cars don't look out