Taking care of your health is not an imitation of trends, but the formation of certain habits. They are aimed at improving the functioning of the body and general well-being. Such results can be achieved only by abandoning bad habits, regular training and a balanced diet . These principles are universal and guarantee a long and healthy life with the right approach.
In order to make the necessary changes in your daily routine, start by abandoning your old habits. Follow the new rules every day. The two main factors are regularity and constancy. You can achieve efficiency when working as follows: take small steps every day to get big positive changes. Soon you will see that your life will sparkle with new colors.
However, you should not add all habits to the schedule at once. Be careful with this process. Start with one or more, and then gradually add the rest.
Habit number 1. Physical activity.
You should observe 2 important rules – to be active for at least 30 minutes every day and do not forget about regularity. This is not about sports.
How can activity be maintained throughout the day? We share with you several options:
- cross out the elevator from your life, climb the stairs;
- refuse public transport in favor of a bicycle or walking to work;
- during a lunch break, allocate 10-15 minutes for a walk;
- after each hour spent in the office, do a warm-up lasting 5-10 minutes;
- monitor activity closely to improve your performance day by day. For example, using a pedometer that will show the number of steps you have taken, or a fitness bracelet that measures the level of physical activity and motivates you to conquer new heights;
- find for yourself not one type of load, but several so that you do not suffer from monotony and monotony;
- connect friends or family members to physical activity. It will become more fun to do.
Habit number 2. Serving Size Control.
The problem of excess weight depends on the type and amount of food consumed and the level of physical activity.
If you confidently decided to cook your own diet yourself, we recommend that you carefully read the product labels and learn how to correctly use the information received. Do not forget to eat healthy and natural foods and do not neglect the volume of servings. If you don’t want to follow this at all, and you don’t have the strength to cook, then order performance programs from Performance food. Save a ton of time!
Habit number 3. Taking care of regular preventive medical examinations.
This rule must be turned into a habit. We understand that undergoing medical examinations is boring, but extremely important. The fact is that high blood pressure, diabetes, or high cholesterol lead to cardiovascular disease or stroke. Examinations under the supervision of professional doctors allow you to stay updated on current health information and identify problems in the initial stages. This will help prevent the risk of disease or start treatment on time.
Habit number 4. More time for a full sleep.
With insufficient sleep, people begin to experience irritation and lose concentration. Try to get enough sleep to enhance your mood and to feel healthy and alert. In addition, people sleeping less than 7-8 hours a day have an increased risk of exacerbation of chronic diseases. We have prepared some effective tips for you:
- observe the daily routine: fall asleep and wake up at the same time daily;
- daylight or lamp light causes sleep disturbance. Try to use blackout curtains, and also leave doors and windows closed to avoid extraneous sounds;
- try not to experience strong emotional upheavals 2-3 hours before you go to sleep. Calmness favorably affects the production of melatonin – the hormone responsible for regulating sleep;
- Pay particular attention to drinks. Refuse coffee and alcohol before going to bed, otherwise your night will be restless;
- remove the phone away, turn off the TV and computer 1-2 hours before bedtime.
Habit number 5. Discovering something new for yourself.
Sooner or later, working days you will begin to bother, and you want to somehow diversify them. This will positively affect the emotional state, and life will sparkle with new colors. You will also get new experience and knowledge that contribute to increasing self-esteem and confidence, and, therefore, personal growth is just around the corner.
We will share with you recommendations on how to diversify your life:
- overcome the feeling of fear. Learn the activity that you had dreamed about before. Do not be afraid to be unsuccessful, because at first not everyone succeeds due to insufficient experience and knowledge;
- give in to curiosity. Learn and master the unknown for interesting emotions and unforgettable impressions;
- start enjoying life changes.
Habit number 6. Exercising develops flexibility and strength.
If you want to be always healthy, then fitness should be made a basic habit. Strength and flexibility help keep fit and increase productivity. At the initial level of physical fitness, 2 lessons per week will be enough.
Let’s take a closer look at the advantages of excellent physical fitness:
- weight control. If you exercise regularly, you will not lose muscle mass. Training helps maintain muscle tone and keep weight normal;
- extra protection. The fact is that thanks to strong and pumped up muscles, the pain threshold decreases;
- reduced risk of injury. The flexibility of the muscles ensures their more efficient movement and protects against sprains and other injuries during training.
Habit number 7. Old habits banned.
Alcohol, smoking and other addictions should be a thing of the past if you are seriously thinking about the changes in your life. In addition to the above actions, you should put an end to food addiction, abuse of caffeine and energy, and also minimize the waste of time on the Internet and the game of gadgets. Why? Because this is how you get distracted from sleep and set yourself and your body awake. Did you achieve such a result?
Habit number 8. More mindfulness and brain training.
To maintain health, one cannot do without the connection of the mind with the body. Remove negative thoughts, as they destroy the human nervous system and psyche – he becomes depressed and begins to experience stress more often. To train the brain and improve mindfulness is necessary to erase negative thoughts from the head. This can be compared to a form of meditation. It is important to focus on the feelings experienced here and now.
The most important thing you should do is breathe properly. To do this, you should sit directly without any tension. Try to feel every inhale and exhale. This way will teach you how to manage your thoughts and transform them from negative to positive. The result will pleasantly surprise you: you will become more focused, concentrated, organized and successful.
Habit number 9. Strengthening family and friendships.
Human health and well-being also depends on the support of relatives and friends, the connection with which must be strong. This is a key factor in controlling stress. Through communication with family and friends, you will cope with loneliness and will feel even more necessary and important. We introduce you to 3 ways to get even closer to your family:
- Have dinner together or other meals. Let it become your good habit.
- Expand your boundaries of communication. Introduce your family to your friends and have fun.
- Do not waste time on the negative, direct energy in a positive direction.
Habit number 10. Laughter is the best medicine.
According to research, laughter is a remedy in the physical, intellectual, emotional and spiritual senses:
- as for the physical component, the heart rate increases and blood pressure rises, which relaxes muscles, lowers blood pressure and strengthens the immune system;
- “intellectual” means creating a favorable attitude to improve mindfulness, concentration and creativity;
- laughter helps fight negative emotions and makes you look at the world in a positive way;
- spiritual meaning means that laughter brings people together and smooths corners.
We are sure that this article will seem useful to you, and you will apply the knowledge you have acquired so that your life becomes even more eventful, your mood is positive, and your health is good.