Five persuasive ways to stay healthy & fit for long time
Five Ways to stay Healthy
When people think about how they can get fitter, they think about daily countless hours in the gym and a minimalistic diet, where you have to think 3 times, whether you can eat this or that or not. This is also the reason why many people give up before they tried it at all. It does not have to be that way. Here are 5 things you can do every day to stay fit and healthy.
Get Enough Sleep
Sufficient sleep is one of the best things you can give to yourself and your body if you want to get fit. In an exhausted state neither the brain nor the body function optimally. This can lead to errors in work or injuries during sport. Your body also needs sleep to recover from the exertions it is exposed to during the day.
How much sleep you need varies from person to person, but is usually in the range of 7 to 9 hours for adults. If you have to get out early in the morning, try to sleep 15 minutes earlier every night, until you feel fresh and refreshed when you get up.
Drink A Lot.
Maintaining your fluid intake is an important part of your health and performance. Even a hint of dehydration can have a negative impact on your mood, well-being and performance. It is important to understand that the optimal hydration has to do not only with liquid feed, but also with the absorption of salt.
Plane Regular “Movement Snacks”
Sitting all day in front of your desk will have a negative effect on your body. You not only reduce your total physical activity to a minimum, longer sitting also leads to poor physical activity, movement restrictions and pain. Therefore, you should set your goal at least once per hour to get up and go a small distance. Did you implement it? Good, then look at your daily routine and try to discover other ways to increase your movement. Take the stairs instead of the elevator or park your car a little further away and walk the rest of the walk. The goal is to relax your muscles and stimulate blood flow. You will notice how you feel more comfortable with this and it will also be easier for you to concentrate on the important things.
We see our breathing as a matter of course, and only consider it with physical exertion or stress. With each breath, we absorb oxygen as we eject carbon dioxide. This constant process is vital. It is important to understand that it does not matter how much oxygen we absorb, but the amount of carbon dioxide in our body that drives the oxygen consumption in our cells. That is why it is important to keep the carbon dioxide level in our body at a healthy level. We should therefore work on our breathing, with the focus not only on a deep inhalation, but also on a controlled, slow exhalation. When we are stressed, our breathing becomes quicker and shallow. As a result, carbon dioxide is expelled faster, which in turn leads to an increased level of anxiety. A conscious, deep breathing can help to regulate the level of carbon dioxide in our body and, in addition to reducing stress, also contribute to recovery, cell protection and inflammation inhibition.
Eat Whole Foods
A balanced diet is inevitable for a healthy lifestyle. If possible, try to feed exclusively from whole foods, i.e. fresh and untreated foods. Great for lean protein and lots of fruits and vegetables – the more colors the better. Most of the nutrients we need to survive are related to your body from the food you give it. This makes it so immensely important to feed you balanced and varied to provide your body with all the important nutrients. If you cannot cook your own food, look for a restaurant that offers healthy cuisine.