April 7 is World Health Day, so why not take the opportunity to give your body and mind a once-over with the fitness wand? Just five basic changes to your life will enable you to live healthier!
Michael Cunico, Fitness First Health and Fitness Advisor, says our busy lifestyles are preventing many of us from doing the fundamental things our bodies need to be healthy.
“On World Health Day, commit to integrating five of the most important healthy habits into your life,” said Cunico.
“Refuel in the morning, make sure you drink enough water, give yourself time to recover with sleep, vigorously move your body with exercise every day and relieve stress at least once a week. With just these five changes to your lifestyle you will feel better and live healthier.”
Sound easy enough? You bet! Here’s the lowdown:
Lots of people say they don't feel like eating much at breakfast. However, failure to do so can take you on a rollercoaster ride for the rest of the day. Eating breakfast is a must and the ideal breakfast is one which is low in processed carbohydrates and has a decent portion of protein.
Free range or organic eggs are a great breakfast meal. For people short on time, some fruit with raw nuts and a touch of yoghurt might be a good option.
Inadequate water intake causes dehydration and can lead to a number of issues, most commonly - poor concentration, headaches, impaired sleep, dry skin, joint problems and some digestive disorders.
Aim to drink approximately two litres of water per day, add an extra litre for every hour of exercise or if the weather is particularly hot. Attempt to have water available everywhere - at home, in your car, at your workstation and in your workout bag.
Sleeping gives your body an opportunity to recover. If you don't get enough sleep, you may not be allowing your body time to recover and tackle whatever the next day has to offer. Aim to be in bed by 10.30pm and aim for a minimum of seven hours of sleep per night.
To give yourself the best opportunity to get a good night’s sleep, make sure you avoid caffeine late in the day, don’t take in too much fluid in the evening and don't sleep near your phone or laptop as some research has suggested that radiation can disrupt your sleep.
A mixture of aerobic and resistance training is vitally important for a healthy lifestyle. Healthy and active people are more productive and generally happier than those who are inactive and not as healthy.
Not only will exercise fight off numerous diseases and help you maintain a healthy bodyweight, it will allow you to get through your day and still have energy when you get home. The benefits of regularly activity are endless!
Give yourself some time every single week to do things that you enjoy - something as simple as reading a book in the park or relaxing under a tree and enjoying the outdoors.
Most people won't spend time meditating or clearing their head, so find your own form of meditation. Whether it’s taking your dog to the park or playing with your kids, give yourself time to stop thinking about work or your ex-boyfriend and focus your energy on something else for a change!
For fitness tips from the My Workout team click HERE