Fitness is more than impressing people at the gym with your weight-lifting prowess. It involves your body’s ability to function properly, which includes a healthy diet and regular physical activity.
Physical inactivity contributes to a number of health problems, including heart disease, diabetes and certain types of cancer. A sedentary lifestyle also leads to weight gain and reduces energy levels. Visit chaselynnwilliams.com to learn more.
Eating a wide variety of healthy foods is important to good health. Your diet is made up of different nutrients, including protein, carbohydrates, fat, water, vitamins and minerals. By eating well, you can help keep your body strong and healthy, which will make it better able to take part in physical activity.
Eating well can also help you prevent certain diseases and improve the health of your heart, joints and bones. It can also help manage chronic health conditions, such as diabetes and some cancers.
When it comes to choosing food, look for options that are low in saturated fat and trans fat, sugar and salt. Try to eat plenty of whole grains, fruits and vegetables, lean proteins and healthy unsaturated fats. Don’t forget to stock your fridge and gym bag with healthy snacks – nuts are a great source of energy for workouts, as is dried fruit or yoghurt. Check newspaper ads and websites for coupons, and shop around for the best prices on healthier food choices – sometimes store brands can be just as good as a branded product.
Exercise Regularly
Exercise is a key part of a healthy lifestyle. It can help with weight management, lower blood pressure and improve bone health, among other things. Exercise also boosts energy levels and improves mental well-being. It’s important to set regular exercise goals, such as walking for 30 minutes three times a week or taking a weekly yoga class. These goals should be SMART (specific, measurable, attainable, relevant and time-limited) to increase the likelihood of success.
It is recommended that adults get at least 150 minutes of moderate exercise each week, which includes aerobic activity such as walking or jogging and strength-training exercises. A person who has a physical disability or chronic health condition may need to talk with a doctor before starting a fitness program, especially if they haven’t been exercising for a while.
During exercise, the heart muscle pumps oxygen-rich blood to all parts of the body, and muscles become stronger. Aerobic exercise can reduce the risk of high blood pressure, diabetes and heart disease. Exercise also makes the brain release feel-good chemicals, including serotonin and endorphins, which can reduce depression and anxiety and improve mood and sleep.
A person who is unsure of how to start an exercise routine can look for a local gym or community center that offers group classes, such as yoga or swimming. Walking up and down stairs or participating in a sport like tennis can also count as exercise. It’s a good idea to drink fluids before, during and after exercise. Drinking a glass of water or unsweetened iced tea each 15 minutes during a workout can help hydrate the body.
People who exercise regularly often report a greater sense of self-esteem and the ability to manage stress, plus they have more energy throughout the day. They’re also more likely to take up new challenges, such as learning to juggle or beat their own personal best times in the 100-meter dash. The benefits of exercise extend to the entire family, as children who participate in sports have better school performance. In addition, they learn the value of a healthy diet at an early age.
Stay Hydrated
The human body is comprised of around 60% water, and it’s widely recommended that you drink eight 8-ounce glasses a day. However, your specific needs may vary. The amount of fluid you need to maintain optimal health depends on your activity level, lifestyle and climate conditions, including how much sweating you do. The color of your urine is also a good indicator of whether or not you are hydrated. Darker colors indicate dehydration and lighter ones mean you’re well hydrated.
The best thing to eat before and after exercise is a combination of carbs and protein, which gives your muscles what they need to fuel and recover. A banana, raisins and low-fat yogurt are good choices. Avoid foods that are heavy or greasy, which will slow down digestion and take energy away from your workout.
Water is the best choice for hydration, but you can also try drinking 100% fruit juice or sports drinks that are free of sugar. Just be careful not to overdo it with the sugary beverages, as they can lead to weight gain and high blood sugar levels.
You can also get hydrating and nutrient-rich foods that are high in water content, such as melons, berries, lettuce, tomatoes and carrots. You can also make a refreshing and healthy smoothie by blending water with some fresh fruit, berries or vegetables.
Staying hydrated is important for more than just physical performance, as even mild dehydration can affect your cognitive functions, such as memory and reaction time. A one to two percent decrease in water intake can cause brain cells to shrink, which may also lead to fatigue and drowsiness.
If you work in an extremely hot environment, you will need to drink more fluids to compensate for the loss of moisture from your sweat. A high-sodium diet (such as table salt) also reduces your body’s ability to retain fluids, so it’s a good idea to limit the amounts of sodium you consume.
Stay Motivated
Everyone experiences days when they don’t feel like getting out of bed for a workout or making a healthy lunch. This is normal, and it is important to remember that this is just a phase. Eventually, exercise will become a habit, and you won’t need as much motivation to get moving. To help you stay on track, try some of these fitness hacks:
Make your workouts as easy as possible. If you’re struggling to find the time, schedule it into your day, or start with a 10-minute workout. Having something planned makes it far more likely that you will follow through. For example, you could place your gym clothes on the couch or in front of your door so that when it’s time to get up you can simply grab them and head out.
Find an exercise buddy or join an activity group. Having a friend to workout with will keep you accountable and can also make it more fun. You can find many walking and running clubs, as well as fitness classes at leisure centres and gyms. These can be a great way to meet new people and explore your local area.
Think about why you want to exercise. Do you want to fit into your favourite pair of jeans, train for a marathon, or just feel better in your body? Research shows that people who have what is called extrinsic motivation – or a reason outside themselves – are more likely to stick with an exercise plan.
Don’t forget to reward yourself for reaching your fitness goals. Whether you are going for a walk at the end of the day or doing some sit-ups in the morning, it is important to celebrate your achievements and this will give you something to look forward to when you’re not feeling your best.
Try a new workout every week. This will help you avoid boredom and keeps your body from adapting to a routine, which can lead to a loss of motivation. Try a different type of exercise, such as yoga, swimming or hiking.