People who are physically active enjoy a wide range of health benefits. They are less likely to get heart disease, type 2 diabetes, stroke and some cancers.
But you don’t have to spend hours in a gym and sweat buckets to reap the rewards of physical activity. Try these fitness essentials that work into your daily routine:.
Get Moving
The best way to get the most benefits from exercise is to be active on most, if not all, days of the week. For adults, this translates to about 150 minutes of moderate-intensity physical activity (i.e., one that you can talk but not sing) per week. This level of activity can help you improve your health and prevent or delay some diseases, such as heart disease, diabetes, high blood pressure, stroke and certain cancers.
Many people avoid being active because they think it will be too hard or too long to commit to a regular routine. But the key is finding what motivates you – and keeping up with it. This could be something as simple as wanting to feel better, lose weight or have more energy to tackle other tasks on your to-do list. Research suggests that people who are more active enjoy a range of other mental and emotional health benefits as well, such as lower stress levels, improved mood, reduced depression and anxiety, stronger sleep quality and enhanced feelings of belonging.
You may also find that you are more likely to keep up with an activity if it is fun, social or allows you to be creative. For example, if you are a swimmer but do not like running, try taking up a team sport such as basketball or volleyball. Similarly, if walking or yoga are not your thing, try biking or taking up gardening. Or, if you are not a fan of the gym, try joining an outdoor club or going hiking.
If you are working or studying from home, set a timer to go off every 30 minutes and move around for two and a half minutes. Alternatively, walk to lunch instead of taking the bus, or jog up and down the stairs at work. And if you spend the majority of your time at home, try doing some chores such as vacuuming, sweeping or gardening in small bursts throughout the day, as well as playing games such as hopscotch and jumping jacks with the kids.
Stay Hydrated
You may have heard the old adage, “Eight glasses of water a day.” While this is an excellent general guideline, how much fluid you need depends on your age and activity level. You can get your daily recommended amount of fluids from a variety of sources, including water, milk, fruit and vegetable juices, tea, coffee, and some soup broths. You should drink water and other liquids throughout the day, even when you are not thirsty.
The best choice is plain, unsweetened water. Other healthy options include low-fat milk, herbal teas, fruit juices (such as apple, orange, and pineapple), and a wide array of fresh, hydrating fruits and vegetables. Some hydrating foods also provide important nutrients, such as potassium and sodium, which help maintain proper balance in your body.
Hydration is especially important for active people because it helps your body produce sweat, which cools you down when you get overheated. Without enough hydration, you could suffer from heat stroke or other potentially dangerous health problems.
Proper hydration also promotes joint health, as it prevents cartilage from becoming too dry and swollen. During exercise, being well-hydrated increases the flexibility of your joints by creating more of a cushion between the bones.
Staying hydrated can improve your mood as well. When you are dehydrated, your body releases a chemical called cortisol that can make you feel anxious and irritable. Conversely, when you drink plenty of water, your brain signals to your body that it is full and satisfied, which can help you avoid overeating.
Carry a reusable water bottle with you and sip it regularly during the day. Aim to have a glass of water before each meal and snack. This will not only keep you hydrated but it can slow down your eating, allowing you to chew each bite more thoroughly. Also, try to reduce your sugar intake by replacing sodas and other sugary beverages with water. Water is the ultimate thirst quencher, but some drinks, such as coffee, caffeinated tea and energy drinks, actually work against your hydration goals by increasing urination, causing electrolyte loss and contributing to fluid retention.
Eat Healthy
Staying active helps people of all ages and abilities stay healthy, feel better right away, sleep well, and have more energy. Regular physical activity also reduces the risk of heart disease, type 2 diabetes and some cancers and boosts mood.
The global pandemic has brought many of our daily activities to a grinding halt, barring most citizens from leaving their homes except for essential trips to the grocery store and to exercise at their neighborhood gyms or public swimming pools. Despite these restrictions, we have ways that you can be more active.
For health benefits, experts recommend 150 minutes of moderate physical activity per week. Moderate activities are ones that get your heart rate up, and can include things like brisk walking, dancing, and yard work. You can work toward this goal in chunks of time throughout the week, and it’s fine to start small and gradually increase your activity levels. This information is provided for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We urge you to talk to your provider about any queries or worries you may have. The Dietary Guidelines for Americans and the Physical Activity Guidelines for Americans serve as the foundation for the CDC’s Eat Healthy, Be Active community workshops. These 1 -hour workshops are available for use by a variety of audiences, including community health workers, health educators, dietitians/nutritionists, and cooperative extension agents. Try well-Know pills Zopifresh 7.5 Mg or Zopiclone 7.5 Mg for Promote Deep and Restorative Sleep.
Sleep Well
While many people don’t get enough sleep, the good news is that regular exercise,
when combined with healthy eating and sleep habits, can help you sleep better at night. Exercise reduces stress, anxiety and depression and may also lower the risk of long-term health conditions like heart disease and type 2 diabetes.
Take a cue from young children: kids tend to move around a lot, and they sleep soundly at night. Try to make physical activity part of your day, such as a brisk walk or taking the stairs instead of the elevator or parking farther away at the store so you have to walk more.
For most people, the best time to exercise is earlier in the day. But for those who struggle with sleeping, avoid vigorous exercise in the hours before bed (as well as caffeine, nicotine and alcohol) to prevent stimulation that can keep you awake. You can find tips on how to improve your sleep in the NHS Sleep Well Guide. Learn more about your chronotype to learn when is the best time to get up and go to bed for you