Simple Steps to Healthy Living

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Steps to Healthy LivingBeing healthier in body and mind is not an option but is a necessity. Not only the cost of medical care is exorbitant with high cost of medicines and huge hospital bills but you have responsibility towards yourself and your loved ones. Keeping your body and mind fit   doesn’t mean revamping your entire lifestyle. Most of the times all it takes are a few simple changes or additions or deletions. From eating more vegetables to laughing out loudly (yes laugh it out to stay healthy) to getting a good night’s sleep, these simple-and-easy tweaks to your daily health regimen can make a huge difference in the way you feel.

So why not start these healthful ideas today.

Here are some simple steps to healthy living

 A short  video, if you are in a hurry

 

Brisk Walk

Health Benefits Brisk WalkMany scientific studies have shown that brisk walking is a great exercise and is even more beneficial than running. So if you are not the type who likes to workout for whatever reason or circumstances – such as age, injury, lack of gym facility or just not having enough motivation then 30 to 40 minutes of brisk walk. Perhaps you did not realise that brisk walk is also an aerobic activity and it is not difficult to do.

The experts recommend a minimum of 150 minutes of moderate-intensity aerobic exercise a week. This means about 30 minutes for five days a week. This is the minimum period of time for which you should brisk walk if your goal is to stay healthy and maintain your weight. Further, it is recommended to take this activity to minimum 250 minutes a week if you want to lose extra weight. You should walk for 40 to 50 minutes for five days a week a day for maximum benefits. As is the case with every kind of exercise, your body will adapt. Therefore, you will eventually need to increase the distance or intensity to achieve the same or better results. 

Exercise daily

Health Benefits of daily exercisesDid you know that regular exercise can slow down the process of aging? If you want to feel better, have more energy and perhaps extend your healthy life span? Then make exercises as part of your of your daily routine. The welcome benefits of include better eyesight, improving blood pressure variation, improving lean muscle, lowering cholesterol and improving bone density. The numerous benefits of exercise are yours for grabbing, regardless of your present age, sex or level of physical ability.

If you want to live healthy and live longer, you must exercise! Different studies show that even 10 to 15 minutes of exercise makes a difference. For example, exercise can improve your sex life, elevate your mood and energy, help combat disease, lets you sleep better etc.

All that is required is to move your body. Go for a brisk walk or dance to swing your arms and waist to the tunes of a fast music inside the convenience of your living room or do yoga in your lawn. You may choose to bike to office; jump on a trampoline or run with your dog. Just do something!

Get a good night’s sleep

Get at good night’s sleepIt is a proven fact that proper and adequate sleep is essential for a person’s health and well-being.

Getting up fresh after a good night’s sleep makes you feel better. Sufficient sleep has a key role in the healthy lifestyle regimen and can benefit your heart, weight, mind, and much more. Sleep is also important in boosting your mood and preventing under-eye circles.

Yet there are millions of people who do not get enough sleep. This leads them to suffer from sleep disorders and various kinds of sleep problems. Most of the adults who have trouble sleeping go un-diagnosed and untreated.

If you have trouble sleeping, try relaxation techniques such as meditation. Also following tips may be helpful to get you a good sleep:

  • Get regular exercise
  • Try these yoga poses
  • Put your phone on quiet mode at night.
  • Don’t let your loved ones disturb you after sleep time.
  • Do Sleep Affirmations
  • Have a regular sleep / wake schedule – same time each night
  • Don’t drink or eat caffeine before bed time and minimize daytime use
  • Don’t smoke, especially near bedtime or if you awake in the night
  • Avoid alcohol and heavy meals before sleep
  • Minimize noise, light and excessive hot and cold temperatures where you sleep

Don’t lose sleep under normal circumstances and don’t count on weekend catch-up sleep.

Get your dose of Sunlight and Fresh Air

Get your dose of Sunlight and Fresh AirDon’t just cramp in your work cubicle! You spend hours there. So go outside! Fill your lungs with some fresh air and let the warm glow of the sun on your rejuvenate your body, mood and mind.

Everyday remind yourself that the exposure to sunlight and inhaling fresh air offers the body health benefits that can last a lifetime. Fresh air is full of feel-good negative ions, which may boost oxygen flow to the brain. Similarly getting about 30 minutes of Sun can provide you with nearly a day’s supply of vitamin D through skin absorption.

Vitamin D in your body helps your bones form properly and it reduces the risk of developing bone diseases such as osteoporosis. Getting enough vitamin D per day may help reduce the risk of other diseases such as multiple sclerosis, type 1 diabetes, metabolic syndrome and heart disease.

Sunlight is also thought to help ward off depression and stress because the “happy” chemical serotonin is higher in the brain during the time of year when days are longer.

Deep Breathing

Breath is Life and all our life we breathe. If the connection between life and breath is that deep then we must also know how to breathe properly and get full health benefits. Any yoga or tai chi class will make you realize the importance of proper deep breathing. According to ancient sciences the tempo and the depth of breath directly influences the state of mind and the health of the body. According to ancient philosophies, breath is a carrier of Prana, the Life Force Energy. No breath, no life and no energy!

Deep Breathing should be a part of everyday life.

For a few minutes every day, consciously do the exercise of breathing slow and rhythmically. Inhale fresh air down deeper into your lungs and then exhale. This simple exercise can get you energized and focused. Shallow breathing only fills a small portion of our lungs but it is much healthier and beneficial for all of our body’s processes, systems and organs, to fill the lungs and bring air deep down into them. This sends more oxygen into the body which cleanses blood, and in turn cleanses and gives other well-known benefits such as relief from stress.

Say NO to Sugar

Say NO to Sugar for Good HealthRecently I read an article on health, which said “sugar has become public enemy No. 1 when it comes to the health of America”.

Sugar provides us necessary carbohydrate that human body needs to function. In its natural state it’s found in fruits, vegetables, and dairy as a compound known as fructose or lactose. However, we have created a problem for ourselves by adding sugar to foods.

Eating too much of these empty calories has many harmful effects on health. One of the most obvious disadvantages is major weight gain. In fact we are surrounded by added sugar. Extra sugar drives the insulin levels up, messes with the metabolism rate and causes those extra calories consumed to get stored by converting them into belly fat.

If you control your sugar intake, you shall invite numerous benefits such as better weight management, less tooth problems, healthier heart, less risk of diabetes, lesser chances of obesity, better skin and many more such as saving of money on account of less spending on cakes, pastries, chocolates, candies etc.

Drink Enough Water

Drink Enough Water for Good HealthOur bodies are composed of between 55 and 80 percent of water. Hence it would not be exaggeration to say that water is the main component of the human body.

Hence it is natural that drinking adequate and regular water has numerous health benefits. In addition, it has no calories or fat. It is recommended by experts that one should drink 8 to 10 glasses of water each day to get the benefits of maintaining good health.

Water helps keep the body well hydrated, which is essential because almost every cell in the body needs water to function properly. There are numerous benefits of adequate water consumption, for example:

Relieves Fatigue

Not drinking enough water can cause dehydration, which in turn makes the body function less efficiently. Not enough water in the body, causes a drop of blood volume which makes the heart to work harder and accordingly other major organs also work less efficiently. Thus, drinking adequate water can help your body function better and reduce fatigue.

Water Helps Keep Skin Looking Good

Human skin has plenty of water and dehydration makes the skin look more dry and wrinkled. Hence, drinking water can be improve the skin by giving  proper hydration. 

Better digestion

Drinking water helps in digestion and prevents constipation as it improves the functioning of the gastrointestinal tract. Adequate water in the body relieves in constipation as the colon pulls water from the stools to maintain hydration, thereby making it easier to pass.

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