(NC)-Financial planning is vital for future retirement years, but so is an early investment in one's good health. Both are equally in need of a pro-active plan.

Just as contributing to RRSPs on a regular basis, adults should also be sticking faithfully to a long-term plan of diet and exercise, to ensure the best quality of life at retirement.

"Studies show, for example, that with moderate weight lifting, adults can gain back bone density and that regular exercise reduces the risk of memory loss," says Dr. Cheryl Tomalty at LifeLabs. "Most diabetes can be prevented with better lifestyle habits and good oral hygiene as well, will help to keep the heart healthy long into old age."

With patient locations near most doctors, LifeLabs conducts more than 50 million, physician-requested diagnostic tests on more than 10 million Canadians every year, so this laboratory, which attends to many seniors, is in a prime position to identify both positive and disturbing health trends.

Here is a LifeLabs guide for investing in a healthy future:

·    Eat a nutritious breakfast to begin every day with the fuel you need.

·    Eat a variety of foods for different vitamins and minerals.

·    Eat at least two servings of fish a week for a healthy dose of omega-3, which has been shown to protect against cholesterol problems.

·    Exercise vigorously for at least 30 minutes every day (60 minutes has been shown to provide maximum benefits) by walking, cycling, jogging, swimming, or dancing.

·    Strengthen muscles and bones with resistance exercises and weight training.

·    Snack to re-fuel with healthy choices like fruit, nuts, veggies, yogurt, and whole grain foods.

·    Fibre foods should be included in every meal. These include whole grain cereals, breads, pasta, wild rice, fruits and vegetables.

·    Drink water to replenish the human body, which is 65 per cent water.

·    Take vitamin supplements if you are concerned about being deficient. Many Canadians are deficient in Vitamin D, especially during the winter. Studies show that taking 1,000 IU of Vitamin D3 per day provides adequate blood levels in adults.

·    Women should regularly take a pap test.

·    Keep a normal body weight and maintain a trim waistline.

·    Have fun, socialize, and opt for comedy in your reading, listening, and visual entertainment. Laughter is a magical tonic for wellbeing.