Boosting your physical health through exercise, a balanced diet and prioritizing sleep will improve your wellbeing. Exercise brings in oxygen to your heart and brain, strengthens bones, muscles and joints and helps move toxins out.
Wellness models vary, but most include the domains of emotional, social, financial, occupational, environmental and physical well-being.
Exercise
Exercise is one of the most important things you can do to improve your physical health and wellness. It helps keep your bones and muscles strong, boosts mood and memory, and reduces risk of chronic diseases. You can get the benefits of exercise by playing sports with friends, dancing in your living room, taking a yoga class, or simply walking around the block a few times a day.
The Centers for Disease Control recommends 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous activity each week. Moderate-intensity activities include walking, swimming, cycling, dancing, and doing yard work. Vigorous-intensity activities include running, playing a sport, or working out at a fitness facility. You can also do strength training with weights or resistance bands, or use your own body weight to perform muscle-strengthening exercises.
Even small bouts of exercise can help you meet the recommended weekly activity levels, and you can gradually increase your intensity over time. Some people may be nervous about starting a new exercise program or find it difficult to stick with a new habit. However, research shows that getting support and attending a supportive group can be helpful. It may also be helpful to make exercise a regular routine, like going to the gym at the same time each day or making it a part of your daily morning routine.
Eat Right
Eating well can help prevent a number of health issues. A diet that includes lots of fresh fruits, vegetables, healthy sources of carbohydrates (such as whole grains and sweet potatoes), lean proteins and healthy fats like avocado, olive oil and fatty fish can help reduce your risk for heart disease, high blood pressure, diabetes, stroke and some cancers.
Try to cook your own meals rather than dining out - restaurant food can be filled with salt, sugar and unhealthy fats. It also helps to choose foods and beverages that are low in added sugars, saturated fat and sodium. Look for these choices in your grocery store.
Aim for more protein in your diet - this nutrient can help build and repair muscles, make hormones and other important functions. You can get more protein from eating lean meat, such as chicken or turkey, soy products, nuts and seeds. You can also get protein from plants, such as pinto, kidney, black and white beans; peas; tofu and tempeh; and leafy greens.
Start small - it can be hard to change habits, so focus on one or two changes at a time. For example, eat more meals at the table instead of in front of the TV and make sure your bedroom is dark and quiet for better sleep. In addition, reach out to friends and family for support and encouragement - studies have shown that social interaction can boost happiness.
Sleep Well
Sleep is a crucial part of a healthy lifestyle. It provides a variety of health benefits, including reducing stress, strengthening the immune system and lowering blood pressure. It also helps to manage weight and maintain a healthy blood sugar level. Getting enough quality sleep is as important as eating well and exercising regularly.
A bad night’s sleep doesn’t have the same impact as a poor diet or lack of physical activity, but when you go without adequate rest on a regular basis it can be a serious risk factor for some diseases and disorders – like heart disease, diabetes and obesity, as well as mood disorders such as anxiety and depression. The good news is that if you’re not getting enough quality sleep, it’s usually something you can change by making some simple adjustments to your daily routine.
Some tips for sleeping well include avoiding caffeine and alcohol late in the day, setting a regular bedtime schedule and keeping the bedroom dark, quiet and comfortable. It’s also helpful to have a relaxing bedtime ritual, such as reading or listening to soothing music, and to turn off all electronic devices at least 20 minutes before you head to bed. If you find that you’re struggling to fall asleep or wake up often throughout the night, it’s a good idea to talk with your doctor, as it may be a sign of underlying medical issues such as thyroid problems or sleep apnea.
Manage Stress
Stress is a normal part of life, and some level of stress is even beneficial because it can give you the energy you need to get things done. However, it's important to find healthy ways to manage your stress. Excessive or prolonged stress can lead to many health problems, including high blood pressure, heart disease, depression, stomach ulcers, irritable bowel syndrome and obesity.
When you're feeling stressed, try to identify what triggers your stress. Then, try to change those habits or behaviors that contribute to your stress. For example, if the evening news makes you anxious, turn it off, or if traffic stresses you out, take a different route to Fitness. Practicing mindfulness and meditation, getting enough sleep, exercising regularly and spending time with friends and family are all effective ways to reduce stress.
Conclusion
Laughing is another great way to relieve stress, so try reading or telling jokes, hanging out with funny people or doing laughter yoga. Having a strong support network is also key to stress management, so don't be afraid to ask for help from others when you need it. Keeping in touch with friends and family, making time for social activities and volunteering are great ways to build a supportive community. Plus, helping other people can be a wonderful source of joy and satisfaction.
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