Extend the life expectancy by 30%! Yes, it is possible. How? By maintaining and establishing a daily health and fitness training program. Diet and exercise goals should be included in the program.Take a good look at yourself in the mirror naked. One can have a normal BMI or weight, but still have a very high body fat content, and thus putting oneself at a high risk of a heart attack. You may also be at risk of Diabetes Type II.DietThe alarming rate of such heart diseases and diabetes is due to the consumption of an average of 600 cans of pop and 150 pounds of sugar per year. This works out to be an approximate of 55 teaspoons of sugar per year. Not only does this high consumption of sugar affect the health, but taking too much sugar than needed causes nervousness.Firstly, limit soda pop intake. Limit the amount of sugar to your morning coffee or tea to a minimum. However, drinking 3 cups of hot coffee or tea in the morning is highly recommended. Why? This is to keep yourself awake and your digestive system regular. But do keep in mind not to add too much sugar.Secondly, eliminate all junk foods from the health and fitness training diet. These foods contain a dangerously high level of chemicals and additives. Include only natural foods in the diet – foods that have not been chemically altered. Dark chocolates have been proven to be beneficial to health.Finally, drink eight large bottles of water throughout every day. Do not drink water from a community drinking fountain or tap water. Both of these sources contain high levels of lead, germs, arsenic and other harmful elements that are harmful for health.Exercise Daily As part of the health fitness training, do aerobic exercises that elevate the heart rate and makes you sweat for at least 30 minutes. Aerobic exercises allow the blood vessels to be cleansed, and at the same time toxins are released from the body while you are sweating.Do some weight training, such as free weights or weight machines every other day as part of your exercise routine. This not only makes your bones stronger, it gives you a new boost in your confidence level.