Health and fitness

Are you physically fit? If so, your joints are flexible, your muscles are strong, and your body is lean with enough, but not too much, fat.

Today’s world encourages inactivity, and people who exert minimal physical effort become weak and unhealthy.

In fact, a sedentary lifestyle fosters the development of several chronic diseases.

Here are some of the ways that support you to have a healthy lifestyle :

Planning a healthy diet:

While planning your diet you must consider the basic principles; Adequacy, Balance,Calories(energy) control,Nutrient density , Moderation and Variety. In general the healthy diet emphasizes;

• Variety of fruits, vegetables , whole grains , and fat free and low fat milk products.
• Includes lean meats, poultry, seafood , legumes, eggs , seeds and sugars.
• Stays within your daily energy needs for your recommended body weight.

Exercise daily:

The more often you exercise the more likely it is to become a habit. This doesn’t mean doing super intense workouts every day. Ideally, you should devote 3 days to cardio, 2 to strength training and 2 to light exercise like walking or yoga. Anything that makes you sweat will help you lose weight, even walking daily works.

Adequate sleep:

Resting well each night is incredibly important part of staying healthy and fit. Sleep is an integral part of your health. Studies have shown that those people who do not get recommended 7–9 hours of sleep are more at risk of heart diseases, high blood pressure, obesity and diabetes. Sleep is essential for good health because;

• Strengths your heart
• Reduces stress level
• Increases your alertness
• Boost your executive functioning
• Repair your body

Quality sleep allows you to be energetic and alert. It allows you to exercise, work, learn, socialize, and do all the things you enjoy.

Don’t compare yourself with others:

It is not fascinating to judge yourself based on how other people look. But experts say that comparing yourself with others can be damaging it could lead to destroy your self esteem and self confidence. Constantly measuring yourself against others can create a sense of competition and pressure, which may lead to anxiety and stress.

It’s important to focus on your own journey and celebrate your individuality. You’re awesome just the way you are!

Drinking Adequate water:

Drinking water is supper important for a healthy life.

• Staying hydrated helps maintain the balance of bodily fluids, supports digestion, regulates body temperature, and promotes healthy skin.
• It also helps with energy levels and concentration. So remember to drink water throughout the day to keep yourself feeling refreshed and healthy!

• The amount of water you should drink in a day can vary depending on your activity level,climate and overall health
• As a general guideline, it’s often recommended to drink about 8 cups (64 ounces) of water per day.

Reduce sitting and screen time:

Reducing sitting and screen time can have several benefits for your overall health;

• Contributes to weight gain, muscle weakness, and poor posture.
• Excessive screen time can strain your eyes, disrupt your sleep patterns, and affect your mental well-being.

By reducing sitting and screen time, you can promote a more active lifestyle and improve your overall health. You can try incorporating regular physical activity into your routine, such as taking short walks, stretching breaks, or engaging in active hobbies. Limiting screen time can also give you more time for other activities, like reading, spending time outdoors, or connecting with friends and family.

Find ways to manage your emotions:

Managing emotions is an important aspect of maintaining health and well-being. Here are a few strategies that can help:

• Recognize and acknowledge your emotions
• Practice self-care
• Seek support
• Develop healthy coping mechanisms
• Prioritize self-compassion

Remember, managing emotions is an ongoing process, and it’s okay to seek professional help if needed. Taking care of your emotional well-being is an essential part of maintaining overall health.

Cleanse your body:

One of the best ways to stay fit and healthy is to purify your body. In order to cleanse your body, you must follow a healthy diet enriched with fruits, veggies and juices devoid of spices. This food habit helps purify bloodstreams and flush out toxins that make the body healthier, lighter, and healed.

Avoid smoking and drinking :

The habit that effects health severely are smoking and drinking. Peer pressure, stress and other situations often lead to these types of bad habits which affect the lungs.

• Cigarettes contain over 4000 toxic compounds
• Causes lung cancer, heart attack, and stroke. Coronary artery disease also can lead to cancers of the mouth, throat, pancreas, uterus etc.

The effects of drinking are as hazardously as smoking.

• Heavy drinking can cause high blood pressure, liver cirrhosis, liver cancer, memory impairment and other psychological conditions.
• Drinking 15 or more drinks in a week is considered excessive for men, while drinking 7 or more drinks in a week is excessive for women.

Health and fitness are related and it’s impossible to achieve one without paying heed to the other. Staying healthy is essential to work correctly and live productively.