21/4/2022 0 Comments
Three keys to a healthier life
It is fair to say that we all want to live longer, healthier and happier lives. Though many of us live stressful, demanding lives, with just a little change here and there, we can develop key habits that will help us achieve that goal. There are things that we can do every day to tip the scales in our favour. Here's three habits that you can start to implement today that your future self will thank you for!
1. Get regular exercise
It goes without saying that those who exercise regularly have an increased quality of life over those who don't. According to a recent study, regular exercise helps control weight, maintain healthy bones, muscles, and joints, and reduces our risk of high blood pressure, heart disease, and diabetes. In the US, roughly 260,000 deaths per year are attributable to the lack of physical activity. Scary, right? The exercise itself doesn’t have to be 100 pull ups or something akin to an iron-man type workout. Something as simple as a brisk 30 minute walk can work wonders for your health and literally add years to your life. Try to take the stairs to your office or park your car a mile or two away from work. The main thing is to find exercise that you enjoy, not something that’s an ordeal!
2. Prioritise sleep
Sleep is absolutely crucial to our overall health and wellbeing. As we sleep, the brain processes the days events while resetting and restoring so that it can function fully when we wake in the morning. The most common effects caused by lack of sleep are drowsiness, fatigue and lack of focus. In contrast, getting quality sleep will help you function better and improve your health greatly. If you’re having trouble dozing off, make sure your bedtime routine is free of too much screen time and devices - your brain will thank you for it!
3. Practice eating healthier
This is an obvious one, but how many of us actually do it? It all comes down to making the right choices. Try eating more fruit and nuts and avoiding sugary drinks and snacks. At meal time, try adding a serving of fish as your protein source. Besides being a rich source of protein, fatty fish (mackerel, salmon, trout, sardines, and tuna) have omega-3 fatty acids which greatly reduce the risk of heart disease.
Also, don’t forget portion control. If you want to live a long and healthy life, go for larger portions of fruits and vegetables rich in vitamins, minerals, and fiber, and make it your business to consume smaller portions of higher calorie foods containing large amounts of sugar and fats. Last but not least, chew your food! Many nutritionists recommend chewing each mouthful fifteen times to allow the body to digest it better. Studies have also shown that chewing slowly reduces calorie intake by about 10%, partly because it takes your stomach about 20 minutes to tell the brain that it’s full!
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