Living a healthy lifestyle is really made up of a bunch of healthy habits. And, a person who chooses healthy habits is more apt to fight disease, feel a boost in their energy levels, easily be able to maintain a healthy weight, and just flat out live a longer life. I know at times healthy habits are hard to develop, but with a few tweaks to your mindset and a dose of persistence they will pay off for you.
1. Exercise Regularly: For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.
Strength training. Do strength training exercises for all major muscle groups at least two times a week. Try to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Moderate aerobic exercise would be activities like brisk walking, mowing the yard and swimming. Vigorous aerobic exercise includes activities such as aerobic dancing and running. Strength training can include the use of weight machines, resistance paddles in the water, your own body weight, resistance tubing, or activities such as rock climbing.
It’s important that you reduce the amount time you are sitting as well. The more hours you sit each day, the higher your risk of metabolic problems, even if you achieve the recommended daily amount of physical activity. On average it is great to aim for a minimum of 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more.
2. Hydrate, Hydrate, Hydrate!: Did you know that your body depends on water to survive? Yes, water is your body’s fundamental chemical component and makes up about 60 percent of your body weight. Each and every cell, tissue and organ in your body must get proper water to be able work accurately. Water removes wastes from your body, protects sensitive tissues, lubricates and cushions joints, and keeps your temperature normal.
The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake for the average, healthy adult living in a moderate climate is about 15.5 cups (3.7 liters) of fluids for men and about 11.5 cups (2.7 liters) of fluids a day for women. No single formula will fit everyone, so it’s important for you to know the signs of dehydration. It’s important that you become aware of how your body is feeling.
3. Eat Healthy Food: The food choices your are making each day will make a dramatic difference in your overall health and in how you look and feel. When you practice a balanced, healthy diet you are able to provide your body the nutrients it needs to keep your bones, organs and muscles in prime condition.
By eating the right foods and making healthy choices the average person is able to manage their weight better, experience improved heart health, protect themselves from diabetes, and improving their day to day mental health and overall well-being.
4. Get Your Sleep: Sleep is essential when it comes to refreshing and reviving the mind and body. Quality sleep helps you feel refreshed, repairs tissues and helps them grow and relaxes your muscles. Sleep also affects a person’s memory and their ability to learn. No two people will require the same amount as each person is different on the hours their body needs. The National Sleep Foundation recommendations below represent guidelines for healthy individuals and those not suffering from a sleep disorder.
Their panel agreed that, for healthy individuals with normal sleep, the appropriate sleep duration for newborns is between 14 and 17 hours, infants between 12 and 15 hours, toddlers between 11 and 14 hours, preschoolers between 10 and 13 hours, and school-aged children between 9 and 11 hours. For teenagers, 8 to 10 hours was considered appropriate, 7 to 9 hours for young adults and adults, and 7 to 8 hours of sleep for older adults.
5. Meditate to Calm Your Mind: Meditation is about relaxing your mind; it’s about de-concentration and becoming thoughtless. There are numerous health benefits to meditation like decreased tension, stress and anxiety, increased serotonin production that improves your mood and behavior, improved clarity and decision making, better concentration, as well as improving your immune system.
When you meditate it puts your brain into an alpha state that promotes healing. Meditation refreshes your mind, and cleanses and nourishes you from within. And, it calms you when you feel overwhelmed. With regular practice of meditation a persons overall happiness and sense of well being increases. There are thousands of different forms of mediation out there. Test out a few to find which form suits you best. Try out JB’s personal Quiet The Mind meditation by clicking here.
These five healthy habits will give your energy levels a much needed boost, reduce the risk of certain diseases, and improve your mental health and physical appearance. I totally understand that bad habits are hard to break, but once you adopt a healthier lifestyle, you will not regret this decision. Don’t overwhelm yourself and try applying all 5 of these habits at the same time. Your behavior and mindset will not change overnight, so be kind to yourself and implement these changes at your own pace and take it one day at a time. Let us know how you do!