Many of us wish to improve our bodies and our overall health, but we don’t always follow through because we believe that losing weight and getting stronger is a major project, but that simply is not the case. By making small adjustments to your everyday routine, you can see an improvement in your health, both physically and mentally.
Below we will talk about healthy tips for improving your diet, spending your free time, and planning your evenings that you can implement during your daily life. Once you get these simple tips down, you can continue to improve from there, and soon, you will have the healthy body and mind that you desire.
Of course, one of the best ways to burn calories and strengthen your body is through exercise. You don’t have to run marathons or invest in a high-end treadmill to stay fit, as experts recommend as little as 150 minutes of moderate exercise every week, and that could include anything from power walking to a swim in the pool. To get exercise during your workday, ask your company for a standing desk that will keep you literally on your toes while improving your blood flow.
During your lunch or on weekends, try to take your exercise routine outdoors. There are many activities that you can do that will help you lose weight and enjoy the beauty of nature, from hiking and backpacking to kayaking or practicing outdoor yoga. One change you could make today is ditching the car to instead walk or ride your bike to school, work, to run your errands, and to any other places you would typically drive.
In addition to helping you physically, the outdoors can also be healthy for your mental state. Experts have found that just by doing activities outdoors, you can lower your stress levels and even help your body combat chronic illnesses.
As a final perk, outdoor activity will also provide your required dose of vitamin D that helps you to fight diseases, reduce your chance for depression, and provide an appetite-suppressing effect that can help you to lose weight.
When It Gets Close to Bedtime
When it comes to your health, sleep is possibly the most important component for your brain and body health. When you don’t get your recommended 7 to 8 hours of sleep, you can wake up groggy and that feeling can continue throughout your day. Anxiety and elevated stress levels are not uncommon when you don’t get enough sleep, as is gaining weight because you aren’t burning any calories as you lay in bed. Plus, if you have trouble waking up in the morning, you are less likely to exercise.
As it gets later in the evening, you will want to consider small changes to your routine which could improve your overall health. For instance, if you are used to a late dinner, you may want to consider sitting down earlier because when you go to sleep right after eating, you don’t give your body a chance to burn off the calories. Also, you increase your chance of acid reflux because your body cannot properly metabolize the food. In general, it is smart to eat dinner at least two hours before going to bed.
When it comes time for bed, remember to always brush your teeth to clear out all the gunk and reduce your risk of oral issues, including cavities and gum disease. While you are doing so, keep your cell phone and the television off as the blue light these devices emit can be harmful to your eyes and disrupt your sleep cycle.
When it comes to your sleeping position, avoid sleeping on your stomach as studies have found that you will not only get lower-quality sleep, but you could also wake up with stiffness, pressure on your back and neck, and potentially, feelings of anxiety. In general, sleeping on your side can lead to the best sleep and help you to wake up feeling great.
Small changes to your diet can also make a big difference in your overall health. You’ve heard it before and science backs up the claim that breakfast is the best meal of the day. To set yourself up for success, breakfast should include yogurt to help with weight control, oatmeal which gives you the protein you need for a productive day, and blueberries or strawberries to fill your fiber quotient for the morning.
If you are like many people, then you aren’t drinking anywhere near the amount of water that you should. Water is essential for a healthy body because most of the components within your body, including major percentages of your heart and brain, are composed of water. By drinking, you can have more energy, appease your appetite, and think clearer throughout the day. Quench your thirst by bringing a water bottle around with you wherever you go and keep one at your desk at work as well.
Snacking is a major Achilles heel for many people and they often blame their weight gain on their addiction to little treats throughout the day. Luckily, you don’t have to quit snacking to be healthy. Instead, you can just change the foods you have for your snack. Instead of chips, substitute nuts, fruit, and vegetables. Almonds can be a real lifesaver because they provide a heap of nutrients and they lower your cholesterol which is great for your heart.
As you can see, you don’t have to change your whole life just to feel better and live healthier. It just takes a few tweaks. Try incorporating a few of the changes listed above and you’ll notice a world of difference both with your weight and your frame of mind.