How To Do Health Fitness Exercise For a Better Life
Regular exercise and physical activity are the path to great health. Exercise burns fat, lowers cholesterol, eases anxiety and stress, lets us sleep better. Exercise is the miracle cure we’ve always had, but we have forgotten to take our daily dose. Scientists have proven that being physically active can help you lead a happier and healthier life.
Exercises Fight Against Diseases
It’s medically proven that regular physical activity:
Reduces the risk of getting heart disease and stroke
Helps prevent type 2 diabetes
Helps prevent the insidious loss of bone known as osteoporosis
Lowers the risk of getting colon and breast cancer up to 50%
Reduces the risk of developing high blood pressure
Reduces the risk of getting dementia and Alzheimer’s disease.
Helps build and maintain healthy bones, muscles, and joints
Reduces feelings of depression and anxiety.
Exercise Helps You Lose Weight
Exercise helps you prevent weight gain or helps you maintain weight loss. Anytime you engage in physical activity, you burn calories. If you don’t have time to do more exercise, get more active throughout the day-take the stairs instead of the elevator or take a long walk.
Exercise Improves Your Mood
When you need to blow off some steam after having a stressful day, go to the gym or take a 30-minute walk. Exercise releases endorphins, which create feelings of happiness and euphoria. You will also feel better about yourself and especially about your appearance when you exercise regularly. Daily exercise will boost your confidence and will definitely improve your self-esteem.
Exercise Improves Your Sleep
Have you ever struggled to fall asleep or to stay asleep? Regular physical activity helps you fall asleep faster and deepens your sleep. We recommend you not to exercise too close to bedtime because you might be too energized to fall asleep.
Eat a balanced diet of foods that are high-fiber, healthy fats, low-sugar, and low-salt
A healthy diet gives you more energy and improves your outlook and moods. High-fiber diets help keep you regular, and lower your risk for stroke, heart disease, and diabetes, while excess salt can increase your risk for these complications. Sugar causes short energy spikes that can lead to a crash later. It has also been linked to depression and diabetes.
Start your day with a high-protein, high-fiber breakfast
Eating breakfast every day is a must. Waking up and eating a filling breakfast helps you maintain concentration during the day, enhances strength and endurance during physical activity, and can lower cholesterol levels. Eating a breakfast high in protein and fiber will keep you full throughout the morning and help you avoid snacking.
Keep a food log of everything you eat each day
Just the act of writing down what you’ve eaten can keep you from eating that extra candy bar. Keeping a log of everything you eat makes you aware of gaps in your diet or unhealthy foods you may be consuming too much of. Assess the foods you eat on a regular basis (every one to two weeks) and alter your diet as necessary.
Read the nutrition labels on packaging
Foods containing hydrogenated oils and high fructose corn syrup are not going to be good for you. Taking a second to read the ingredients list and nutrition facts will make you more aware of what you’re eating. Foods high in sugar and sodium should also be avoided.
Cut up fruits and vegetables when you get home
A lot of fruits and vegetables get thrown out because they are forgotten about or you don’t take the time to prepare them right away. Cut up those fruits and veggies in the way you prefer to eat them. Keep them in a clear container at eye level in the refrigerator.
Start small by exercising one to two times a week
Don’t try to change your whole life routine in one day; it won’t work very well. Start by implementing small changes that can grow into something more. Try adding exercise one to two times per week. Gradually increase this until you’re doing something small at least once a day. You can also add a small exercise to something you normally do every day:
- Try doing pushups, sit-ups, or jogging in place while the water warms up for the shower.
- Walk around while talking on the phone.
- Do a few calf raises while you’re waiting for water to boil.