Moderation & Balance --A Key To Good Health
Good health is not just "the absence of disease". It is the absence of dis-ease or discomfort. "Good Health is a state of complete physical, mental and social well being, and not merely the absence of disease or infirmity." - WHO ( World Health Organisation ).
We think we are healthy as long as we progress or decay at the same rate as others around us. Normally unhealthy condition does not develop overnight. Pathological development is always accompanied by warnings.
Our body is a wonderful machine. When something goes wrong it warns us beforehand. We need to pick up the signals.
Each one has a unique biochemistry as well as a unique metabolism. Therefore each individual has different nutritional needs which depend upon his medical history & lifestyle.
Fortunately there are generic ways to keep ourselves healthy. There are many common ways which if followed, can help us remain healthy.
To remain healthy, we need to nourish our body by eating right foods and by avoiding the wrong ones. Deprivation, elimination & counting of calories alone can not nourish our body.
A state of good health means all or body organs are functioning in harmony. Exercise has a number of health benefits but over exercising can cause stress and exhaustion.
Fibre rich food is good to have but too much of fibre prevents absorption of minerals like zinc, calcium & iron causing multiple deficiencies.
Food can heal and restore health in a sick person. Food is an important healing force. One can regard food as a complementary medicine in many circumstances.
There is a difference between hunger and appetite. Hunger is the need for food. But we have an appetite for certain foods only, without being actually hungry.
Hunger is a physical need and an appetite is only psychological and is triggered by temptation.
Role of exercise in our life is also important. With age our bodies become inflexible. It is more out of dis-use than wear and tear. The human body requires a certain minimum level of activity. Lack of activity or exercise affects muscle movements. As you brush your teeth everyday you have to take time to do exercise.
You can not say that you do not have time to brush your teeth. Exercise could be just brisk walking or some aerobics or going to gymnasium. Do whatever suits you. Either in the morning or in the evening.
Simple walking for 30 minutes a day can work wonders for you to remain healthy.
Our ultimate goal in life is to be happy. We need to watch our emotions and thoughts. Our physical health is influenced by our state of mind.
A negative frame of mind due to anxieties, stress, tensions, deadlines etc reflects on a physical level.
We need to review our ever increasing needs and desires and become more aware of our inner space and practice solitude / silence in order to get inner peace.
Is it really essential to take prenatal vitamins before really being pregnant? The answer is a resounding yes. With in the present day's quick-paced diets, most women don't derive all the nutrition their bodies need - particularly when creating a baby.
It's a good concept to begin taking a very good prenatal vitamin while you are in the planning phases of pregnancy. The principle cause, and doubtless the most important cause, is the ingredient folic acid. Folic acid is extraordinarily essential to assist prevent birth defects - particularly neuro tube defects within the baby. If taken proper before and most positively throughout pregnancy, it should go a long way within the prevention of these birth defects.
It is true that folic acid is in certain foods, similar to orange juice, green leafy vegetables, beans and also is added to a number of today's favorite cereals and enriched grain products. But truly, you still want a supplement to obtain all the folic acid that may benefit the baby.
Ask your care provider about which brand of prenatal vitamin to take. Some will prescribe an excellent prenatal - others will say an over-the-counter brand works just as well. The necessary thing is to make sure it has at the least 400mcg of folic acid in each dose. Most multi-vitamins have at least this much. Most over-the-counter prenatal vitamins have 800mcg of folic acid and the prescribed prenatal has a whopping 1000mcg of folic acid. 1000mcg of folic acid is the highest "safe" amount of folic acid to take per day.
Folic acid is not the one benefit of prenatal vitamins. A superb prenatal vitamin can have a well-rounded quantity of all the essential vitamins and iron wanted to keep up a healthy pregnancy. A number of the prenatal vitamins that can be bought at a health food store will have herbs in them as well. I strongly suggest asking your doctor first earlier than taking any supplement particularly those with added herbs. Other than the nutritional benefit, prenatal vitamins normally help women to have strong healthy nails and hair as well.
Exercise is a magic drug for many people with depression and anxiety disorders, and it should be more widely prescribed by mental health care providers, according to American research published in late 2010.
“Exercise has been shown to have tremendous benefits for mental health,” says Jasper Smits, director of the Anxiety Research and Treatment Program at Southern Methodist University in Dallas. “The more therapists who are trained in exercise therapy, the better off patients will be.”
“Individuals who exercise report fewer symptoms of anxiety and depression, and lower levels of stress and anger,” Smits says. “Exercise appears to affect, like an antidepressant, particular neurotransmitter systems in the brain, and it helps patients with depression re-establish positive behaviors. For patients with anxiety disorders, exercise reduces their fears and related bodily sensations such as a racing heart and rapid breathing.”
“Rather than emphasize the long-term health benefits of an exercise program — which can be difficult to sustain — we urge providers to focus with their patients on the immediate benefits,” he says. “After just 25 minutes, your mood improves, you are less stressed, you have more energy — and you’ll be motivated to exercise again tomorrow. A bad mood is no longer a barrier to exercise; it is the very reason to exercise.”
Smits says health care providers who prescribe exercise also must give their patients the tools they need to succeed, such as daily schedules, problem-solving strategies and goal-setting.
“Therapists can help their patients take specific, achievable steps,” he says. “This isn’t about working out five times a week for the next year. It’s about exercising for 20 or 30 minutes and feeling better today.”
We just want to repeat that last bit again, so it really sinks in… “This isn’t about working out five times a week for the next year. It’s about exercising for 20 or 30 minutes and feeling better today.”
If you’ve got someone in your house that is feeling low, talk to their doctor about what exercise they can do.
Choosing these best foods to eat for great health will help you look younger, feel better, have more energy and stay well. But that's not all.
The great health benefits get even better.
When you eat for health, you strengthen your immunity, stamina and endurance, lose weight, reduce stress and prevent painful diseases like cancer, heart disease, diabetes, arthritis and Alzheimer's disease.
And, what's more, choosing the best foods to eat for great health can even lower your bad (LDL) cholesterol better than taking stains drugs.
The Best Foods to Eat for Great Health Benefits
You don’t need a degree in nutrition to learn the best foods to eat for health. You can get the nutrients you need every day and achieve great health by just choosing from this list of the best foods to eat and seeing that you eat for health from these nutritious foods on a daily basis.
Vegetables: When picking from the vegetable, go for the bright colors with the most vitamins, minerals and phytonutrients. Choose dark green, orange and red vegetables, like broccoli, kale, carrots, squash, red peppers and tomatoes. And garlic and onions are powerful natural antibiotics that strengthen immunity and help prevent disease.
Fruit: From the fruits, choose whole fresh, frozen or, in limited amounts, naturally dried fruits. Pick berries, oranges, red grapefruit, cantaloupe, apples, apricots, plums and other brightly colored fruit that's low on the index, rather than canned fruit or fruit juices.
Whole Grains: Choose 100% whole wheat or rye breads, crackers and pastas, sprouted grains, brown rice, oatmeal and other whole grain high fiber foods instead of refined grains, like white bread and white rice.
Beans, Nuts and Seeds: Beans (legumes), such as lentils, soy beans, garbanzo, and kidney beans are good sources of both protein and fiber. They can be added to salads, home made burritos and soups. Good choices of nuts and seeds are raw, unsalted almonds, walnuts and sunflower seeds. If you’re watching caloried keep portions small.
Fats and Oils: Good quality food fat from olive oil, fish oil, beans, whole grains, raw nuts and seeds provide important, healthy fatty acids. Use extra virgin olive oil for salads, stir-frying and baking. Remember, fats are high in calories, so eat sparingly for good weight management.
Dairy and Eggs: Choose only healthy fat-free or low-fat dairy products, such as low-fat yogurt, cottage cheese and sour cream. If you drink milk, make sure it's fat-free. And limit your use of butter, cheese and eggs.
Fish, Poultry and Meats: Healthy high protin foods are important. Have omega 3 fish, such as salmon, trout or sardines at least twice a week. Also include poultry (without the skin), beans, low-fat dairy, nuts and seeds. If you eat meat, pick lean cuts and limit portion sizes.
Water and Other Liquids: Since your body's mostly water and you use and lose about 9 cups of it a day, fluids are essential. And here's the bottom line. Pure water is the healthiest thing to drink. So stick with water, mild herbal teas without caffeine and plain lemon water.
Knowing all the best foods to eat for health is really important.
But to look and feel great and have great health, it's also important to know which unhealthy foods to avoid. To best use this "eat for health" guide, replace the foods Not to eat with the above foods to eat for great health.
There are many ways to boost your chances of living a happy, healthy life. More can be added to this list, but, for simplicity's sake, we'll stick with this typically unlucky number.
Instead of bringing misfortune, however, the 13 habits promise a life of vigor and vivacity. There are, of course, no guarantees, but many of the practices mentioned here have been published in scientific journals. Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.
Healthy Habit No. 1: Eat Breakfast Every Morning
Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.
"That one act [of eating breakfast] seems to make a difference in people's overall weight," says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.
Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.
Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.
For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.
To get the full benefits of breakfast, recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.
Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.
"When I'm getting ready in the morning, I don't really want to take the time to eat breakfast because that would mean sacrificing sleep," says Johnson. "
Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet
The AHA recommends a serving of fish two times per week.
Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease.
Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.
In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, says Johnson. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.
Healthy Habit No. 3: Get Enough Sleep
"Your body has to have enough time to rest," says Michael Fleming, MD, president of the American Academy of Family Physicians (AAFP). Otherwise, he says you may find yourself feeling cranky and tired.
This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don't get the minimum amount of shuteye needed to stay alert.
Sleep is vital to good health and to mental and emotional well-being. The NSF reports that people who don't get enough slumber are more likely than others to develop psychiatric problems and to use health care services. Plus, sleep deprivation can negatively affect memory, learning, and logical reasoning.
Not enough ZZZs can also be hazardous. More than one-half of adult drivers -- some 100 million people -- say they have driven drowsy in the past year, according to NSF polls. About one out of five of these drivers -- 32 million people -- say they've fallen asleep while driving.
Each year drowsy driving causes more than 100,000 car crashes, 1,500 deaths, and tens of thousands of injuries, reports the National Highway Safety Administration. The NSF recommends taking a 15 to 20 minute nap. Because it takes about 30 minutes for the caffeine to work, taking a nap while you wait for the caffeine to kick in can help restore alertness.
To avoid the pitfalls of insufficient sleep, make sure to get at least seven to 10 hours of slumber each night. Kids need more sleep, depending on their age.
Healthy Habit No. 4: Make Social Connections
Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behavior.
Providing information. You may think for instance your frequent nosebleeds, coughing, and sneezing episodes are trivial, but when a close friend or relative hears of it, he or she may encourage you to go to a doctor. If the symptoms turn out to be a serious condition, the social tie could have saved your life.
Instrumental help. Friends and family can provide physical support in time of need. They may help with cooking, cleaning, running errands, doing grocery shopping, and driving to the doctor's office.
Emotional support. Sharing a problem with a trusted person can help alleviate an internal burden. "It's a load off your chest," says Jenkins.
Offering a sense of belonging. This feeling not only helps reinforce a person's identity, it also assists in preventing and overcoming depression and anxiety.
Community ties also help improve mental functioning, says Fleming. Group activities can help keep the mind active and maintain desirable levels of serotonin -- the brain chemical associated with mood. "Lack of social interaction will [decrease] serotonin levels," says Fleming.
Healthy Habit No. 5: Exercise for Better Health
We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don't do it. According to the CDC, more than 60% of Americans do not get regular exercise.
In case you needed an incentive, here is a review of the advantages of exercise, per the National Cancer Institute:
Helps control weight
Maintains healthy bones, muscles, and joints
Reduces risk of developing high blood pressure and diabetes
Promotes psychological well-being
Reduces risk of death from heart disease
Reduces risk of premature death
Studies have also shown a link between exercise and a reduced risk of certain cancers.
Besides its long-term effects, moving your body has immediate benefits, says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. The short-term results of exercise include helping people to think and move better, manage stress, improve mood, and get an energy boost.
The excuses that people often give to not exercise are the precise reasons to exercise, says Bryant. People who say they are too tired or don't have time to workout don't realize that exercise gives people more energy and allows them to be more productive with the rest of their time.
Healthy Habit No. 6: Practice Good Dental Hygiene
Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities -- along with exercise and quitting smoking -- that could extend life span.
Roizen's calculation may raise some eyebrows, but the idea that oral health is connected to overall health isn't far-fetched.
The mouth, after all, is an integral part of the body. "Teeth have a blood supply, and that blood supply comes from the heart," says Richard Price, DMD, consumer advisor for the American Dental Association (ADA).
Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease.
Other researchers have found links between oral bacteria and stroke, diabetes, and the birth of preterm babies and those that have low birth weight.
In addition to preventing disease, flossing and brushing can help keep your pearly whites intact for more than just reasons. Teeth help you chew food, speak properly, and smile -- which, according to Price, can help you keep your dignity.
Healthy Habit No. 7: Take Up a Hobby
Look up the word "hobby" in the Merriam-Webster's Collegiate Dictionary, and you will find the definition as "a pursuit outside one's regular occupation engaged in especially for relaxation."
Since they are relaxing activities, hobbies are usually enjoyable. Some people find joy in craftwork, bird watching, sports, going to flea markets, walking in the park, or playing cards.
The joy may help people live healthier and recover better from illness. For one thing, taking part in hobbies can burn calories, more so than just sitting in front of the TV.
In a study of people who had undergone surgery, Jenkins found that people who were involved in hobbies before their operation had better recovery six months later, compared with people who did not have hobbies.
The participants with hobbies tended to have more drive and interest in things and other people, says Jenkins. "It was a more active orientation to life."
Healthy Habit No. 8: Protect Your Skin
Our skin starts to age as soon as we are born and, according to the American Academy of Dermatology (AAD), the best way to protect it and look younger is to stay out of the sun.
The sun has harmful ultraviolet (UV) rays that can cause wrinkles, dryness, and age spots. Overexposure can cause sunburn, skin texture changes, dilated blood vessels, and skin cancers.
Avoiding the sun, however, is not always ideal or practical. To reduce the risk of skin damage, the AAD offers the following tips:
Always wear sunscreen with SPF 15 or higher.
Don a hat with a brim and wear other protective clothing.
Don't deliberately sunbathe.
Try to avoid sun exposure between 10 a.m. and 3 p.m.
Healthy Habit No. 9: Snack the Healthy Way
The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health, including:
Reduce the risk of some cancers
Beat the signs of aging
Improve memory
Promote heart health
Enhance the immune system
One way to incorporate fruits and veggies into your diet is to have them as snacks. "If you can do one thing [to improve your health], concentrate on getting fruits and veggies," says Johnson. "They are low in calories and high in nutrients."
She says baby carrots and cut-up produce make tasty, convenient munchies. Other healthful snacks include low-fat yogurt and nuts (in moderation).
The best time to snack is when you are hungry between meals, says Johnson. But beware: Cravings could easily be mistaken for hunger cues, especially for people who are dieting.
Healthy Habit No. 10: Drink Water and Eat Dairy
Water and milk are essential fluids for good health, but they can also help with shedding pounds.
The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.
If you don't get enough water, the body goes into emergency mode, and clings to every single water molecule it can find, reports the University of Minnesota Water Resources Center. The stored molecules appear as extra weight. The weight is only released once the body gets enough water.
The calcium in dairy, on the other hand, is known to be important for strong bones and teeth. Studies have also shown it can help prevent high blood pressure, kidney stones, heart disease, and colon cancer.
In the weight loss arena, three 8-ounce glasses of low-fat or fat-free milk appear to encourage body fat loss while maintaining muscle mass, according to the ADA. The dairy consumption must be part of a balanced reduced-calorie meal plan.
Healthy Habit No. 11: Drink Tea
"Decaffeinated tea is better," says Fleming, noting that the caffeinated variety can be dehydrating, and sugary drinks can lead to weight gain.
There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Fleming says, though, that the overall research is still inconclusive.
"There may well be some beneficial effects of tea, particularly the potential antioxidant effect, but we don't have great data on that right now that is that specific."
However, there's no doubt that a cool iced tea can be a refreshing treat during hot days. Try flavoring your tea with juices, fruits, cinnamon sticks, ginger, and other condiments.
Healthy Habit No. 12: Take a Daily Walk
We already mentioned the merits of exercise in habit No. 5. Now, here's a tip on how to incorporate physical activity into your daily life: WALK.
We're not talking about taking the time out of your busy schedule to work out -- that's important, too -- but infusing life- and limb-saving movement into your waking hours.
"Just move. Pace during phone calls, while you're brushing your teeth, while watching your son's soccer game," says Bryant, noting that every 20 steps a person takes is 1 calorie burned.
An eight-year study of 13,000 people also showed that people who walked 30 minutes daily had a significantly reduced chance of premature death compared with those who rarely exercised, reports the American Council on Exercise.
And there are plenty of opportunities to move those legs:
Take the stairs instead of the elevator.
Walk to the store.
Window shop at the mall.
Leave your desk and visit your co-worker instead of sending him an email.
Walk and talk with friends instead of meeting for a meal.
Healthy Habit No. 13: Plan
There is, perhaps, no better word in the English language to better illustrate how you can incorporate healthy habits into your everyday life.
"A little planning goes a long way," says Johnson. "Eating healthy never happens by accident."
For the most part, neither do good fitness, skin protection, healthy teeth, weight loss, and social ties. Many of these habits take effort that need to be scheduled into busy lives.
To eat healthy, for example, it would help to set aside time to draft a menu, make a grocery list, go to the store, prepare meals, and pack breakfast and lunch.
This is a guest post.
The quality of our lives is determined by the quality of our health. You can have all the money in the world but if you go through your day feeling tired, fatigued or weak, you can’t be living your life to the fullest. Here are 25 quick tips to increase your health and fitness:
1. Diets are evil
Because of their temporary nature, diets don’t work. The people who do lose weight end up gaining it back again once they come off the diet. Instead of dieting, try to change your lifestyle. The changes you make to the way you eat should be sustainable for the rest of your life.
2. Get rid of the junk food
The easiest way to ensure that you don’t eat the food you shouldn’t is to make sure it isn’t available. Go through your fridge and toss out all the junk food. Next time you go grocery shopping, make sure that you don’t buy more.
3. Make use of healthy snacks
Having a snack between your meals is a good idea – as long as they’re healthy. Stock up on fruits, veggies, nuts and seeds. Have them readily available for whenever you might feel hungry. This means both at home..
4. All carbs are not created equal
While carbohydrates are a necessary part of your diet, there are some that do more damage than good. Avoid white carbs wherever possible and switch to the whole-grain alternatives.
5. Kill the caffeine addiction
Whether it’s coffee or soft drinks, caffeine is a drug. It’s a legal drug but a drug nonetheless. If you feel the need for a warm drink, choose an herbal tea instead.
6. Don’t forget the fat
Although trans-fats and the like should be avoided, you need to consume sufficient essential fatty acids. Make sure you are getting your omega-3 and omega-6 fats. These can be found in flax oil, nuts, and seeds.
7. Water is your friend
Your body is made up mostly of water. The problem is most people walk around dehydrated. If you are feeling thirsty, it’s too late: you are already dehydrated.
8. Breathe deeply
Oxygen is more important than water for your health. You can survive days without water but only minutes without oxygen. Most people today have very shallow breathing and are not getting enough air. Breathe deeply from your diaphragm to ensure your cells are well oxygenated.
9. Eat your veggies
Vegetables are rich in micronutrients (vitamins and minerals) that are essential to your health. Plus they have a cleansing effect on your body because of their alkaline pH.
10. Buy organic
Much of the commercial produce available today is devoid of nutritional value due to the depleted soil used in the industrial farming process. Organic produce also has the benefit of tasting a lot better. It might be more expensive but the benefit is well worth it.
11. Get friends that live healthy
The ongoing interaction with people who have the health you desire will be a positive influence on you. It is far easier to make the transition to healthy living when you have the social support.
12. Find healthy foods you enjoy
Just because you are eating healthy does not mean you need to suffer eating foods you hate. Look for healthy foods you enjoy and eat them more often. Find recipes online that are both healthy and enjoyable.
13. Take your lunch to work
Not only will brown bagging your lunch save you some money, it will help you avoid eating unhealthy foods for lunch. Take the extra time to make your lunch in the morning or make extra for dinner and eat the leftovers.
14. Eat out intelligently
For the restaurants that you visit frequently, find out the menu choices that are healthy options. This way, you can enjoy going out without jeopardizing your health.
15. Give yourself a cheat meal
Every now and then, it’s okay to indulge in something you know that it is not good for you but you enjoy. You shouldn’t deprive yourself. Just make sure that this only happens from time to time.
16. Sleep deeply
Get a good night’s rest every evening. Sleep in a quiet room that is dark for the appropriate amount of time for you. Most people have heard that you need 8 hours of sleep for proper health. In my experience, the amount of sleep I need varies with my eating habits and exercise. When I am living in a healthy manner, I find I feel fully energized with about 6 hours of sleep. Find the amount of sleep that is right for you.
17. Schedule exercise
Make your workout an important appointment for yourself. Schedule it at a specific time and place. Make it as important to you as a business meeting or doctor’s appointment.
18. Get a workout buddy
Sometimes your motivation to exercise wanes. When you have a partner that pushes you, it is far easier to take action. Working out with a friend also tends to make it a lot more fun.
19. Exercise aerobically
Cardiovascular exercise helps to burn fat and raises your metabolism. It also strengthens your heart and lungs. Do at least 30 minutes of aerobic exercise at least 3 times a week.
20. Don’t forget to stretch
Stretching is important for your flexibility and the recovery of your muscles. Don’t stretch a cold muscle – it’s a good way to injure yourself. If you stretch before your workout, only do so after warming up. It’s always a good idea to stretch after a workout where your muscles are already warm.
21. Train for strength
Building muscle not only increasing your strength but also increases your metabolism. Strength training also stimulates the release human growth hormone in your body which slows the aging process. It’s important to engage in strength training 2-4 times a week.
22. Make exercise a habit
The easiest way to follow through and make sure that you exercise is to make it automatic. Exercise at the same time every day if possible.
23. Get a trainer
Although a personal trainer is not necessary, having one while you start out exercising can be very helpful. They can show the proper form for exercises and help motivate you to really push yourself.
24. Make changes gradually
If you’ve been living an unhealthy lifestyle for a long time, the challenge of healthy living can seem daunting. Instead of trying to change everything at once and getting overwhelmed, make sustainable changes gradually.
25. Don’t give up
If you fall back into unhealthy patterns, there is no reason to beat yourself up about it. Identify why the lapse occurred and learn from your mistakes. Move forward with this knowledge and continue to move towards health.
