We often overlook our health, and taking care of it seems like a chore– our health and fitness should be our top priority. When you are physically fit, you start noticing a boost in productivity, positive changes in mental and physical health, and an overall increased quality of life.
Lack of physical activity and overeating are the main culprits here. A study shows that a sedentary lifestyle raises the risk of cancer, cardiovascular disease, diabetes mellitus, hypertension, and all-cause mortality.
Here are some quick and easy tips that will help you stay healthy– let’s find out!
1. Exercise Daily
Physical activity can strengthen your bones and muscles and help you maintain a healthy weight. Also, movement increases your ability to perform everyday tasks and improves your brain health.
Start by doing a daily workout of 30 minutes with moderate physical activity. Avoid jumping into a strenuous workout like jogging and running at the beginning. But if you want to lose weight quickly, you must increase the intensity.
You can go for a brisk walk for an hour or jog at intervals, or you can jog while setting specific sprinting intervals for that hour. You will have muscle ache after an intense workout, but that doesn't mean anything is wrong. Instead, your muscles are stretching, and your body is flexible.
After each workout, ensure to stay hydrated and eat meals with decent protein content, which will help in muscle rebuilding.
2. Change Eating Habits
Avoid sugar as much as possible, even if you are craving that sweet chocolate bar. The sweets you intake will not put you in good shape, and you will start craving more.
Fruits and vegetables are the best alternatives for your sweet tooth. They keep your stomach full and your digestive system clean and running. For proteins, go for lean meat like turkey and chicken.
Eating smaller portions is as essential as eating the right food—larger portions of food results in a substantial increase in energy intake that ultimately leads to obesity. Instead of eating three large meals daily, plan to eat six smaller meals throughout the day.
3. Make Sleep a Priority
Lack of sleep negatively impacts one's emotions, mental health, memory, and focus. It also negatively impacts weight, the immune system, and cardiovascular health. The body can heal, repair, and regenerate itself when a person is asleep in a way that is not possible when they are awake.
The CDC recommends adults get the following amounts of quality sleep per night:
18-60 years old: 7 or more hours
61-64 years old: 7 to 9 hours
65 and older: 7 to 8 hours
4. Regular Check-ups:
Getting an annual check-up gives you the relief that your body is working fine. Self-examine your breasts and testicles, and have any suspicious moles examined. Regular examinations are helpful as they allow you to discover any abnormalities early and consult with your doctor.
One should treat their body well to live a healthy life. We hope the above-mentioned health and fitness guide will help you stay in shape and prevent health risks.