Choose Healthiness Daily
You can choose to be healthier. DNA plays a major role in determining healthiness, but genes are not the sole reason for a healthy body. People who are healthy are a result of their everyday choices. Let’s face the truth: our bodies can only combat so many bad choices in a day. So how do you start making good ones?
7 things you should be doing to stay in shape
You start by making little changes in your daily routine.
It isn’t as hard as you think. You don’t need to follow a strict diet or spend long hours at the gym. The following tips will make you healthier and more fit, if followed regularly. There’s no need to start everything all at once. Pick two or three to work on each week to make them a part of your lifestyle. Here are 7 simple ways to start:
1. Walk more
This is the most important thing to do. It may sound like a normal activity, and it is! It’s also very underrated. Walking helps you getting healthier and more fit, inside and out. Did you know that walking just 5 miles burns up to 500 calories?
Apart from burning calories, walking helps you reduce stress, boost your immune system, and lower blood pressure.
Walking outside is more beneficial than walking on a treadmill because you’ll also get fresh air and sunlight. What is better than nature? Sunlight gives us vitamin D, which not only strengthens our bones, but also improves our immune system and boosts mood.
2. Count colors, not calories
Not all calories are created equally. Eating a few almonds or potato chips, even if they both have the same number of calories, gives different nutrient loads. Each has a different affect on the body (the almonds provide protein and good oils, whereas the chips have very little nutritional value).
One of the best ways to ensure you’re getting all the nutrients you need is to eat colors. Instead of stressing over calories, put together a well-balanced dish that includes various colors. Combine red, green, yellow, blue, or brown foods to make a nutrient-rich snack. Eat the rainbow!
This will give you more energy for your workout sessions, promote better muscle recovery, and improve overall body function.
3. Drink lots of water and eat apples
We have all heard: an apple a day keeps the doctor away. You can this fruit eat every day without having to think about calories since apples are only 50 to 80 calories.
Apart from that, apples are very rich in antioxidants which help you reduce the inflammation in the body. They are also rich in fiber.
Water is also extremely important in your diet. Not only does staying hydrated help your skin, it also keeps your body functioning better. Your muscles work better when you are consuming the right aount of water. You should drink 4 to 5 liters every day, depending on your activity level.
4. Eat your veggies
We all know we need to eat more veggies. They keep you fuller for longer, are very low-calorie, and contain a host of nutrients. Vegetables are very rich in fiber which helps in suppressing the appetite. They are also rich in Vitamin B, Omega-3 fats, and minerals.
Consume green and leafy vegetables as often as possible. Endive is one of the healthiest leafy vegetables. Haven’t heard of it before? Endive is a green leaf lettuce and tastes bitter if eaten raw. However, endives have a deep and tangy flavor when cooked. Use them in your salads, eat the as a side dish, or get creative!
Eating vegetables reduce the risk of cancer, stroke, heart disease, and arthritis. Include vegetables in every meal.
5. Exercise and practice yoga
If you sit for a long period, then start stretching your hamstrings. Sitting for a long time tightens your hamstrings and reduces your flexibility. Supple hamstrings are better for your back and help you squat deeper. Hamstrings are stretched by lengthening the back of your legs. Stretching, in general, helps keep you fit and active.
Exercise is also vital for a healthy life. Doing some form of exercise daily (like those walks we talked about) is good for you. Try high-intensity interval training (HIIT) to get a short burst of good activity. HIIT improves athletic capacity and glucose metabolism, and is efficient at burning excess bodyfat.
Another healthy form of exercise is yoga. It improves posture, increases flexibility, and boost your immune system. There are many benefits to doing yoga on a daily basis, including:
- Builds muscle strength.
- Helps prevent joint breakdown and cartilage loss.
- Protects the spine.
6. Eat homemade food as much as possible
Yes, this can be time-consuming and takes some planning, but health is our topmost priority, right? Homemade broccoli and chicken may not sound as interesting as takeout from the restaurant down the street, but it is healthier and generally cheaper.
If you cook at home, you have the power to carefully portion your food, increase the nutrient content, and decrease added calories. And you can also save money.
7. Get sufficient sleep
You’re busy. The first thing to go is usually your sleep so you can fit one more thing into your day. You know sleeping less can cause issues from lack of concentration to more serious conditions. You become moody and it affects your mental health as well. Even your sex life is affected when you sleep less.
You should try for at least 7 to 8 hours of sleep every day. If you workout a lot or are stressed out, then you need more sleep. Learn to listen to your body and increase sleep either by introducing napping or trying for more hours per night.
These are some of the habits healthy people employ regularly to maintain their fitness level. The most important lesson you can learn from healthy active people is to be more in tune with your body. Listen to the signals your body sends to tell if you are hungry, inflamed, dehydrated, or getting sick.
If you pay close attention to your energy and the way your body feels, you can take better care of yourself.
If you want to be healthier, you need to choose to be healthier every day. Try to enjoy the exercise you do. Don’t like the gym? Try playing some sport. Make your mental and physical health a priority. Practice yoga to destress. Get proper sleep. Hang out with active friends who make their health a priority. Fitness can be both fun and social!
If you have any query regarding this, please let us know by commenting in the below section. Stay Healthy!
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