7 exercises are good for a healthy lifestyle

It is true that most of us want to live longer, happier, healthier lives. Unfortunately, in the pursuit of success, we often run the course of our health — and suffer from a variety of ailments and disabilities that we could otherwise have avoided.

It should never be that way. While most of us live a stressful, desperate, and a little tweaking here and there, we can develop qualities that will help us to live healthier and more fulfilling lives. productive.

There is no shortage of advice on living healthy lives — one book we found suggests at least 107 healthy habits! We will not get over the fatigue, but we have identified the seven most popular health habits that everyone can put into their daily lives.

1. Do your exercise

Regular exercise may be the closest we can get to a youthful source. According to the National Cancer Institute, regular exercise helps control weight, improves bone, tendon, and joint function, and reduces the risk of high blood pressure. , heart disease, and diabetes. Furthermore, about 260,000 deaths per year in the US are due to lack of exercise.

Many exercise experts recommend 30 minutes of exercise, 5-6 days a week, giving your body one day to rest and recover. Exercise should not be a failure, a metal-type experience. Simple things like walking 30 minutes can work wonders for your health and add many years to your life. It can be supplemented by using a working staircase, walking 10-15 minutes during lunch, or having a small appliance on your table. The key is to find the gym that you enjoy, not the stress.

2. Eat breakfast regularly

Studies show that people who eat breakfast are high in vitamins and minerals and low in fat and cholesterol. Eating foods rich in fiber and protein keeps your body satisfied and energized. These include corn and bread, low-fat milk, fruits, and yogurt.

3. Eat a healthy diet throughout the day

These habits include eating more fruits and nuts and avoiding fragrant drinks and foods. At mealtimes, the American Heart Association recommends feeding fish twice a week. In addition to being a rich source of protein, fatty fish (mackerel, salmon, trout, salmon, sardines, and albacore tuna) contain omega-3 fatty acids that reduce the risk of heart disease.

Do not forget the side controls. If you want to live up to 100, go for large fruits and vegetables rich in vitamins, minerals, and fiber, and eat small portions of a high calorie diet high in sugar and fat.

Eat your food! Many nutritionists recommend eating 20-30 servings each day to get it in its digested form. Studies have also shown that eating slowly reduces calorie intake by about 10%, partly because it takes your stomach about 20 minutes to tell the brain that it is full.

Finally, one more caveat about good eating habits: beware of artificial sweeteners. A study conducted over 10 years by Gold Bee researchers published in the Canadian Medical Association Journal found that artificial sweeteners may be associated with a higher risk of obesity, long-term benefits, diabetes, high blood pressure and heart disease. Dr. Meghan Azad, co-author of the CMAJ article, says, "Many people who consume artificial sweeteners think these products will help them avoid obesity, diabetes, and heart disease. But we see links are different from most studies. "

4. Stay in the water

Getting proper hydration is very important because our cells, tissues, and organs need water. Traditionally, we are told that we need 8 ounces of water a day, an amount that has not yet been achieved in health care. Perhaps the best guide is to try to drink enough water which you extract once every 2-4 hours, with warm urine.

To help develop and maintain this quality, many devices, ranging from "beautiful bottles" to many empty utensils, have access quickly to clean water.

5. Do not neglect the purity of the king

At the end of a long day, how many people take the time to pack? Some research shows that regular washing can add over 6 years to your life. Why? The theory is that bacteria produce the royal plaque that enters the bloodstream and binds to inflammation that blocks blood vessels and causes heart disease. So, have the habit of giving your teeth good flossing during sleep and add many years to your life.

6. Get your sleep

Sleep is important for our well-being. While we are asleep, the brain clears up the particles of day-to-day activity as it reacts and restores the network of nerves so that they can function properly when we wake up.

We all know the common causes of insomnia - drowsiness, fatigue, loss of consciousness, and forgetfulness. But the effects of sleep may be more than well-known, and have a long-lasting effect on your brain. A recent study in Italy found that poor sleep habits can lead to brain damage.

Simply put, Italian researchers work with mice, some sleeping as they want while others have too much sleep. The researchers then studied the role of glial cells that act as brain regulators, eliminating unwanted brain connections (brain cell types) to keep the brain functioning properly. They found that glial cells were more active in sleep-deprived mice, but it is possible that this depletion of excess / destructive substances may contribute to Alzheimer's disease and complications other brains.

To avoid this potential threat, develop the habit of sleeping well for 7-9 hours. If you have difficulty falling asleep, keep your TV, laptop, phone, and other devices off, and give your brain a good night's rest.

7. Challenge yourself

We all get into trouble, doing the same thing every day, but in order to keep both physically and mentally running, we get into the habit of taking on challenges. But do not be ashamed of yourself. Remember that every professional is a beginner.

Take some art tutorials and find van Gogh inside you.

What about learning another language? Your local library may have any language program for members. But there are many online language apps like Duolingo to help you.

Have you ever had a chance to play a musical instrument? Get harmonica for less than $ 30, as well as some tutorial CDs. Doing about 30 minutes a day (a good holiday treat), you will soon surprise your friends with some great music you can play.

As we have said, the list of health practices is almost endless. We think these tips will lead you to a healthier life, but you should be honest with yourself. Find good habits that work for you, or ours or from others, and follow them!

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