Health and fitness have never been of much importance in today’s times where both men and women are indulging in several ways to harm their bodies; drinking, smoking, junk food with no physical exercise, sleeping late at night, and so on.
What Are Healthy and Fitness?
Health and fitness go hand in hand. Health is a state of complete physical, mental, and social well-being and not merely the absence of a disease or infirmity.
Fitness, on the other hand, is a general state of physical health. Being physically weak means a lack of workout routines, physical exercise, and a fitness diet.
These are some easy and effective health and fitness tips, which you should implement in your life to lead a healthy lifestyle.
1. Create a List
One effective way of staying focused on being healthy and fit is to create a list of everything you would want to do in your free time, be it watching a movie or skipping. Start creating a list of numbered items or things to do in terms of the highest priority. Start from the top working your way to the bottom.
Once you finish this activity, you will find yourself with a list of activities you actually value and care about performing. Choose to complete at least three of the items on the list per day, even if it is just for 10-15 minutes. It will help you be more focused and persistent towards accomplishing your daily goals of staying healthy and fit.
2. Drink Water
Drinking enough water is one of the important fitness tips. It is recommended that one should drink at least 3 to 4 liters of water every day. Water maintains the level of our bodily fluids, hydrates our skin, and cleanses our system.
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3. Learning Quick Nutritional Recipes
Oven-heated food is only good when you are having an awful day or you have arrived home late at night. But on other days of the week, make sure you do not reach out for unhealthy conventional food items, instead, learn some super quick recipes full of nutritional value to give you instant energy with good taste.
A healthy beetroot & chicken salad with feta cheese will only take you 10 minutes to prepare but it is worth it. It is important to maintain a balanced diet consisting of fruits, vegetables, complex carbs, proteins, and healthy fats such as fish oil and flaxseeds.
4. Sleep Well
One of the easiest things to do is sleep properly. While 8 hours might be a luxury for people with busy schedules, 6-7 hours of sleep is vital. After a productive day at home post-cooking and cleaning or at work, or even at the gym, you need to give rest to your body for its physical and mental well-being.
According to a 2016 survey, people who do not sleep for limited hours tend to eat an extra 400 calories per day on average. So, clock in those hours and enjoy your deep sleep to the fullest!
5. Get a Daily Dose of Vitamin D
According to a study, Vitamin D is important for weight loss, controlling appetite, and metabolically activating fat cells. The sun's rays help the body absorb calcium while improving immunity, reducing inflammation, and preventing the chances of cancer.
Apart from the UV rays, other sources of Vitamin D are salmon, tuna, cheese, egg yolks, mackerel, and beef liver.
6. Eat More Often
Instead of 3 huge meals and greater intervals, it is scientifically proven that 5 smaller meals at 4-hour intervals would be healthier for us and is the trick to keep you away from binge eating. It is also very vital to eat less in these meals as the day progresses.
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7. Consider The Mental Benefits Of Exercise
The physical benefits of being active are obvious, but it’s only once you start exercising regularly that it also becomes clear how much of a boost it can provide to your mental health. Try to disconnect from the stresses you might have in your work and home life, and pay attention to your workout rather than let your mind flit to the past or future. If you’re not sure how to get started with this, Headspace has partnered with the Nike+ Run Club app to offer free guided running and mindfulness sessions, which are certainly worth a try.
8. Celebrate the small victories
Change doesn’t happen overnight. Recognizing even the smallest changes—like making it to a workout class one day this week or scheduling 30 minutes in your day for a walk—will keep your momentum going to reach your goals.
9. Value Your Rest Days
When you start on a fitness kick, it’s tempting to exercise every day while motivation is high. This is a bad movie and one that will see your enthusiasm burn out within weeks because you’re always knackered and won’t see the massive improvements you expect for your Herculean efforts. Why? You’re not giving your muscles the time they need to recover and grow.
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10. Stay motivated
An important key to getting in shape is to keep a positive mindset. Seeing the benefits of regular exercise or writing your goals down on paper may help you stay motivated. Always remember why you started!
Make 2021 a year of good health and happiness. If you’re ready to take the next steps in achieving your fitness goals, Dakotah! Sport and Fitness are here to help!
Fitness Tips For Women
Even though there are scientific reasons that men are stronger than women, it doesn’t mean that fitness exercises and workouts are only meant for men.
Below are the fitness tips for women that prepare them well for physical exercises and workouts.
We can’t change that fact, but what we can do is simply be the healthiest versions of ourselves possible by exercising through these tips
- Women’s bones are prone to become weaker and more fragile as soon as they step into their thirties. It is crucial that they take special care of their bones, and try to include more calcium in their diet.
- Pay attention to your diet, and never skip meals in the hope of losing weight quickly. IT DOES NOT WORK.
- Include iron and folic acids in your diet for better blood circulation, by consuming more green leafy vegetables, beans, juices, chicken, etc.
- Hook on to cardio, either by joining a gym or simply jogging or climbing stairs. Any kind of cardio is good for you.
- Get some ‘me time, to replenish your energy and recharge your mind and body. Read a book, go out for a stroll, or listen to soothing music. Whatever makes you feel relaxed.
- Cut down on the booze, as it has never done well to either of the sexes. Women are recommended not to consume more than 14 units of alcohol a week (depending on the strength of the liquor).