Ten tips to live a healthier lifestyle
Here are ten easy-to-follow tips on how to live a healthier lifestyle and make small changes that will help you stay fit and healthy in the long run. Make sure to implement at least three of these tips as soon as possible, and your body will thank you!
Sleep Right
Sleep is vital in every stage of life, but as you get older your body needs even more rest. Sleep is your body’s time to repair and rejuvenate; it’s when hormone levels are balanced and much-needed growth occurs.
Some sleep experts say adults should sleep at least seven hours a night, while others say six or even five hours can suffice. Experiment with what works best for you, but make sure you don’t sacrifice sleep in favor of other daily tasks that seem more important. If you have trouble falling asleep or staying asleep, try exercising earlier in the day or taking short afternoon naps.
Make sure your bedroom is conducive to good sleeping habits by keeping it dark, quiet and cool throughout all seasons. Also, avoid caffeine and alcohol near bedtime because they can cause restless sleep.
You may also want to consider natural remedies such as melatonin supplements or valerian root tea before turning to prescription drugs like Ambien. Aromatherapy oils such as lavender and chamomile may also help you relax.
In addition, make sure you go to bed and wake up at regular times each day so your body has a sense of routine. That way, it will be easier to fall asleep on time.
For example, if you always go to bed between 10 p.m. and 11 p.m., do not stay up until 2 a.m., then sleep until noon!
This lack of consistency will throw off your internal clock's timing and could keep you awake at night—not to mention affect how well you perform during daytime activities.
Eating Right: A healthy diet is essential in order for your body to function properly—and weight loss is no exception! Eat plenty of fruits and vegetables, whole grains, lean meats and low-fat dairy products.
Limit high-fat foods such as butter, cheese and fried foods. Choose lean cuts of meat over fatty ones. Remember that calories from fat (the kind found in meat) are more likely to be stored as fat than those from carbohydrates (the kind found in breads).
Try to eat breakfast within an hour after waking up so your metabolism doesn't slow down too much during its fasting period overnight. Drinking Water: As we age our bodies become less efficient at processing fluids—which means dehydration becomes more common.
Dehydration slows down our metabolism which makes it harder to lose weight—or maintain a healthy weight if we're already overweight or obese.
Keep Moving
As we age, it becomes more and more important to stay active. For one thing, staying active can make you feel better. Research shows that when we’re physically active, our brains produce serotonin (the so-called happiness hormone) in higher levels.
Plus, physical activity is proven to combat depression—and do you really want to be depressed? I didn’t think so. Aside from just feeling better, exercise plays an important role in fighting chronic diseases like diabetes and heart disease; according to one study published in Medicine & Science in Sports & Exercise , regular physical activity lowers your risk of developing heart disease by 30 percent!
If you don’t already have a workout routine, start with something simple: Walking is easy and burns calories. Just try to get at least 30 minutes of moderate exercise five days per week.
If that seems too hard or if you don’t have time for it, try breaking up your workouts into smaller chunks throughout the day—for example, try doing some jumping jacks during commercial breaks while watching TV or taking brief walks around your office building during lunchtime.
The key here is to find ways to fit more movement into your daily life. You may not even realize how much you move during a typical day until you begin tracking it. You might be surprised by how many steps you take in a given hour—or how many calories you burn each day. Consider keeping track of your daily movements using an app like Fitbit or MyFitnessPal ; both are free and offer advanced features that allow users to set goals based on their activity level, as well as chart their progress over time.
Or, check out stepzapp , which works on any smartphone with a pedometer function built in (even old flip phones!). These apps will keep track of all your movements throughout the day, whether they're made on foot or via other means such as riding public transportation or driving your car.
This way, you'll know exactly how much activity you've logged every day. And remember: Even small changes count. If you walk an extra mile today, add another mile tomorrow. And then another after that. Before long, those small changes will add up to big results!
Eat Better
Go for nutrient-dense whole foods like fruits, vegetables, lean protein, and unprocessed grains. Eat fewer processed foods that are typically high in sugar, fat and sodium.
Focus on fresh ingredients and try not to overdo it on anything (remember moderation). You’ll find that eating naturally reduces your cravings and makes you feel better overall. Also avoid too much refined carbs which can lead to weight gain and obesity over time.
Incorporate more of these healthy choices into your diet today! The best part is they won’t break your budget either. Remember: Eat food. Not too much. Mostly plants. - Michael Pollan, In Defense of Food: An Eater's Manifesto . . . And it will help if you eat less junk food; drink less alcohol; get regular exercise; take a multivitamin every day; manage stress well and make sure to get enough sleep at night!
These habits will keep you healthy for years to come – happy and active! What else do you need?
With many diseases running rampant in our society today, it is crucial to stay healthy by taking care of yourself physically and mentally. It has been said that 80% of health problems are related to our lifestyle.
If we would just eat right, exercise regularly, get enough rest, practice good hygiene and have positive attitudes about life then we would have very few health problems or illnesses throughout our lives. Therefore, here are ten tips for living a healthier lifestyle:
- 1) Drink plenty of water daily.
- 2) Eat more fruits and vegetables every day.
- 3) Exercise regularly – even if it’s just walking around your neighborhood!
- 4) Reduce stress through meditation, prayer or other relaxation techniques.
- 5) Get at least 8 hours of sleep each night (9-10 hours is best).
- 6) Practice proper hygiene – wash your hands often with soap; brush your teeth twice a day; wear clean clothes; shower/bathe regularly; use deodorant/perfume/cologne appropriately; keep fingernails short and clean (no chewing on them); etc.
- 7) Avoid smoking (even secondhand smoke), alcohol, drugs and overuse of caffeine.
Manage Stress
Chronic stress can contribute to everything from hormone imbalances and weight gain, all of which interfere with healthy living. Rather than denying stress or ignoring it (as many people do), it’s important to acknowledge its presence and develop ways of managing it.
If meditation isn’t your thing, some other ways you can try are taking time for yourself each day and/or talking with a close friend about what is getting you stressed out.
Whatever works for you as long as you keep taking steps forward towards feeling better! - Exercise: Exercise has so many benefits that it almost seems silly not to incorporate it into your daily routine.
Not only does exercise improve mood, boost energy levels, and increase self-confidence; but it also helps build muscle mass, which in turn increases metabolism. So if you want to lose weight without having to cut calories drastically or take diet pills, adding exercise into your daily routine is an excellent way to get started!
Even just 30 minutes of walking a few times per week will make a huge difference in how you feel on an everyday basis. And if you don’t have time for that? Start small—take 10 minutes before bedtime every night and walk around your block once.
Take Care of Yourself
Sometimes our lifestyles lead us away from taking care of ourselves. It can be tough to make time for exercise, eating right and other self-care activities.
However, it’s important that you do what you can to take care of yourself in order to maintain your health. You owe it to yourself and those who depend on you. If you don’t take care of yourself today, who will?
The first step is making sure your health stays at top priority. Make time each day for at least one healthy activity (such as exercising or eating right) so that your overall well-being increases. Don’t let yourself fall into a habit of putting off taking care of yourself until tomorrow.
Your future self will thank you! The easiest way to keep track of all these healthy habits is by keeping a journal with you everywhere you go.
That way, when an idea pops up about how to stay fit or eat better, you can write it down immediately and implement it later.
This helps keep everything organized and gives you something concrete to look back on in order to see how far you’ve come—or if there are any areas where you need improvement.
Write out daily goals for yourself and mark them off once they’re done; try keeping track of how many days in a row you accomplish your goals. At the end of every week, reflect on how successful your week was and what small changes could be made next week.
This helps ensure that everything remains fresh while also allowing room for growth! When it comes to being proactive about staying healthy, you have no excuse not to.
After all, a healthy lifestyle isn’t just good for you but also good for everyone around you. Make sure your family knows that your health comes before anything else so that they know exactly why and how much effort goes into caring for yourself. They might even want to join in on some of your healthy habits!
Exercise regularly: Everyone knows regular exercise is important but most people find excuses not to work out regularly.
Try incorporating things like yoga or dancing into your workout routine since both are great ways to get fit without requiring heavy weights or lots of space.
Get Involved
If you’re interested in your health, be it getting fitter or eating better, one of the most important things you can do is get involved.
Whether that means setting up an exercise routine at home or finding like-minded people to help keep each other on track with your healthy habits, being accountable for how and why you eat what you eat can dramatically improve your chances of making these changes stick.
You don’t have to join a fancy gym – all it takes is taking some initiative and being proactive about building an exercise regimen for yourself. The best way forward isn’t always easy – but when has that ever stopped anyone from trying something new?
It may take some trial and error, but even if you fall short today there’s no harm done – tomorrow is another day! And every bit of effort counts towards becoming a more fit and active person.
Many entrepreneurs say they rarely look at their plan once they’ve launched—but they’ll also tell you there’s value in thinking through and researching your idea.
At the very least, you'll quickly figure out what questions you don't have answers to. Having a firm grasp of your known unknowns is important and writing a business plan is the perfect way to make sure that happens.
For example: How much money will I need? What steps should I take first? What are my exit strategies?
Invest in the Future
One of life’s greatest rewards is being able to say, I made it! The key is what you are investing in and for many people, retirement is at or near the top of that list. If you want some financial freedom down the road, start saving now.
Most experts agree that once you’re out of school and have begun working full-time, setting aside 10% of your income will do just fine. Just think how much more enjoyable life will be when you have time to pursue your passions instead of constantly working in order to make ends meet.
Investing even small amounts over time can help build wealth and keep your future bright. You never know where an extra $10 here or $20 there might take you one day.
In addition to starting an investment account, look into ways to reduce debt by paying off high interest credit cards first, taking advantage of 0% APR offers on new purchases, refinancing home loans and car loans when possible and exploring cheaper alternatives such as public transportation options if driving is necessary for work purposes. Remember, small changes can lead to big results!
Start planning for your financial future today. It all starts with that first step.
Connect With Others
When you’re surrounded by people who are positive and supportive, you will be motivated more than ever. If your friends are constantly complaining about how tired they are, or how many miles they ran that morning, it’s likely you’ll start feeling anxious about reaching your goals.
On the other hand, if your friends lift each other up and remind each other of their progress; staying fit will seem like fun and not so difficult. You can even make new friends with similar interests by going to local fitness classes together!
Don’t Be Afraid To Ask For Help: Not everyone is comfortable talking about what they eat and how much exercise they get in front of others. However, there are plenty of places where you can find support for whatever your goal may be. Whether it’s through an online forum, a phone app, or in person at a gym; there is no shame in seeking help from others who have been where you want to go.
In fact, most people would rather help someone else succeed than fail on their own.
- -Set Goals: It’s easy to feel overwhelmed when you think about all of the changes you need to make. Instead, break down your goal into smaller chunks that are easier to manage.
- -It might take a few weeks (or months) before you reach your ultimate goal, but focusing on small successes along the way will keep you going.
- - Find Your Passion: Exercise doesn’t have to be something we do just because we should
- – it should also be something we enjoy doing. Finding something that motivates us makes working out easier and more enjoyable. Try taking different types of classes until one sticks with you – maybe it’s yoga or spin class, maybe it's boxing or weight lifting
- – whatever gets your heart pumping!
Give Back
Helping others makes us feel good, and we don’t need another reason to volunteer (or give back in some other way) outside of wanting to make our community stronger.
You could visit your local food bank, become a Big Brother or Sister, or even take on small household projects for friends. The key is just getting involved. If you're not ready for that step, you can also donate time and money through GiveWell, an organization focused on finding charities that help people most in need. - Get Your Zzz's:
Getting enough sleep is essential to feeling refreshed and energized throughout your day. Aim for seven to nine hours per night.
Here are some helpful tips on how to get better sleep at night.
Eat Right: Eating healthy foods will keep you strong, active, and alert. Make sure to eat lots of fruits and vegetables every day. Don't forget about protein—your body needs it to stay healthy! Drink plenty of water every day too; it'll keep your skin looking great.
Exercise Regularly: Exercising regularly will help keep your heart healthy and boost your energy levels so you can get more done during the day! Take advantage of any opportunity to move—even if it's just walking around while talking on the phone or doing chores around home. If you want more specific exercise advice, check out these tips from Health magazine. -
Breathe Deeply: When was the last time you took a few minutes each morning or evening for deep breathing? This simple activity helps relax your mind and body, which is important when trying to lose weight. It also helps improve focus and concentration. Try taking ten slow breaths before you start work or school each day. -
Smile More: Smiling releases endorphins into your bloodstream, making you happier and helping combat stress. Even forcing yourself to smile when you don't feel like it will help lift your mood! Keep a pen-and-paper list nearby with 10 things I'm grateful for written on top.
As soon as something comes up that makes you happy, add it to the list immediately so that you remember what made you smile later on down the road when times get tough again.
Love Where You Live
Your home environment is an important contributor to your health. It is well known that stress can negatively impact our lives, but what you may not know is that factors such as light and sound levels also have a big impact on our overall well-being.
Maintaining a healthy home can help reduce stress, increase productivity and make your life happier. Here are ten things you can do to make yyouryyourourour home environment better for youyou Don’t Let Bad Lighting Stress You Out: According to research from NASA, light has a huge effect on our bodies and minds.
For example, one study found that increased exposure to natural sunlight leads to increased serotonin production (the happy hormone) in participants. In addition, spending time in nature has been shown to improve sleep quality and quantity, boost self-esteem and decrease depression symptoms.
If possible try to keep at least one window open in each room of your house so you get plenty of natural light during daylight hours – or install full spectrum lighting where possible (full spectrum lights mimic natural sunlight).
Using dimmer switches on lights can also be helpful when reading or working at a desk – they allow you regulate brightness while still providing adequate lighting when needed.
Turn Off That TV!
A recent study published in Scientific Reports found that watching television for just two hours per day was associated with a 10% higher risk of death from any cause over a 12 year period compared to those who watched less than half an hour per day.
The main reason?
Sedentary behavior like sitting on your butt watching TV can lead to weight gain, which increases risk of heart disease and other conditions like diabetes.
So how much exercise do you need?
Experts recommend at least 150 minutes per week of moderate intensity aerobic activity like brisk walking, swimming or cycling - plus two sessions of muscle strengthening activities like push ups or squats every week.
