Lifestyle
Food & Nutrition
Fitness
Being healthy doesn’t just mean being physically fit, but being fit in every sense of the word. A large part of staying fit requires changing your diet and exercise habits, which can be very difficult to do, especially if you have been doing the same thing for many years. Here are some tips to help you start living a healthier lifestyle.
Why exercise?
Exercise is important for many reasons. First, it’s essential for maintaining good physical health, which is in turn crucial for optimizing our mental health. In fact, nearly all chronic diseases—such as heart disease and diabetes—can be prevented or even reversed through exercise and a healthy diet.
Research also suggests that exercise is an effective way of managing anxiety and depression. When you feel happier and more energetic, you’re able to enjoy life more fully, meaning you’ll be less likely to suffer from stress-related illnesses that plague modern societies today.
Exercise can also help us cope with stress by reducing levels of cortisol (the stress hormone) in our bodies; people who exercise regularly show lower levels of cortisol than those who don’t. The result? Your body will become stronger and healthier if you exercise consistently, but your mind will also benefit immensely.
A regular fitness routine has been shown to reduce symptoms of mental illness like schizophrenia, dementia, bipolar disorder, major depressive disorder, anxiety disorders, and substance abuse disorders.
This part should talk about – How much exercise do I need?: It depends on your current state of health and your goals! A reasonable goal is 2–3 sessions per week that last around 30 minutes each session. As far as intensity goes, aim for 60–70% maximum heart rate during aerobic exercises such as jogging or cycling; increase resistance during strength training exercises if possible so that you’re working at 80–90% maximum effort.
Workout in shorter intervals with greater intensity
Another common mistake people make when working out is working out for hours and hours. In fact, some people are so eager that they end up injuring themselves in their enthusiasm! It’s true—exercising more doesn’t necessarily mean you’re going to be healthier. Exercising intensely for shorter intervals will help you reach your fitness goals faster than spending hours at it. To optimize efficiency, keep your workout under an hour in length; after all, most people can’t concentrate on anything longer than that! High-intensity interval training (HIIT) workouts have been proven time and again to get results fast with an extremely low rate of injury. So if you want to lose weight or get fit, HIIT is your best bet.
Join a gym if you can
Gyms offer a variety of services and specialties, so it’s best to do your research. Do you want a gym that emphasizes group classes? One with a spa? What about one that caters to a specific kind of workout (cycling, running, etc.)? Finding a gym that fits your needs and is convenient for you can help motivate you toward fitness goals. If joining a gym isn’t an option for you, check out free online resources like Youtube or Google Fitness. Even if you can’t afford or join a gym, exercise can help keep us fit! Start by walking at least 30 minutes every day.
Figure out your workout beforehand
It is important that you figure out your workout beforehand, even if it is simple. Write down what it will include, how long it will take, and when you will be doing it so you don’t end up wasting time figuring out your workout at that moment. It also gives you something to look forward to which increases your motivation as well. You should always have some sort of plan for your workout or else it won’t get done. If you are an exercise novice or have been sedentary for a while then you may want to make sure that there is someone in your life who can help motivate and encourage you through some tough spots as well as help explain things in more detail if they become necessary.
Know how many calories you need each day
How many calories does your body need each day? It’s easy to forget how much energy you’re using on any given day. Here’s a quick guide, though it’s important to remember that these are estimates and may be higher or lower depending on your size, gender, age, and activity level. If you’re not sure how much energy you need daily, start by determining how many calories you burn each day. This can be done through personal experimentation (e.g., keep track of what activities you do each day and record how many calories you expend doing them) or by using an online calculator.
Interval training and stretching are the best way to workout
Interval training is one of, if not THE best way to work out. The beauty of interval training is that it can be used with any exercise. Whether you are working out with a group or on your own, you can incorporate short bursts of fast and intense exercise into your workout routine. A great way to start interval training is by starting slow and gradually increasing your pace over time. Then work on adding another burst of intensity throughout your workout. For example, run at 5.5 miles per hour for 1 minute and increase up to 6 miles per hour for 30 seconds then back down to 5.5 miles per hour for 1 minute again in between sprints or runs throughout your workout—be sure not to push yourself too hard!
