People having sedentary lifestyle are those who are not fully aware of it. Not enough physical activity is the main cause which leads to poor health since muscles are not stimulated enough causing poor blood circulation.
BY DHRUMIL SHAH
Making just a few changes in your lifestyle can help you live a healthier and happier life.
A recent study found that four bad habits – smoking, alcohol consumption, not exercising, and not eating enough fruits and veggies – can rush you to an early grave, and in effect, age you by as many as 12 years.
Eat a balanced diet combining the right amount of fats, proteins, carbohydrates, vitamins, minerals and fibre in order to obtain all of the nutrients you need for good health.
By eating the correct combination, and not too much or too little of anything, you will give your body the right fuel to grow, replenish, repair and strengthen. Avoid excessive oil and deep-fried foods.
TIPS FOR ALL:
EAT HEALTHY AND ON TIME
Avoid large meals, especially in the later phase of the day. Try to make mid-day meal your main one
Eat fruits and vegetables to maintain level of minerals and sugar in body
To summarise: Focus on fitness and diet.
When it comes to one’s diet, it should contain 40% protein, 30% carbohydrates and 30% fats.
The protein containing foods are eggs, almonds, broccoli, oats, milk, yogurt, quinoa, sprouts and peanuts.
Carbohydrates can be obtained from brown rice, sweet potatoes, apples, bananas, wheat bread, wheat pasta, beans, blueberries, pineapples and lentils.
Healthy fatty foods are avocado, walnuts, olives, clarified butter. Oranges and carrots are very good for maintaining fibres in the body. Last but not the least, minimum of 4-6 litres of water level should be maintained in the body.
Stress is the main culprit in the modern generation. You might not realise but it is like a slow poison. Stress can gradually affect the body, thoughts, feelings and behaviour along with affecting the mental stability and metabolism of the body. You can, however, avoid such a situation by practicing meditation few minutes every day, preferably in the morning. It includes deep breathing which counters the effect of stress by slowing the heart rate and lowering blood pressure.
Meditation allows you to focus on your senses, release tension and calm down. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress.
About 20 minutes of minimum workout is required for healthy living. Nowadays people are doing exercise for many purposes like weight reduction, weight gain, muscle building and so on. All this leads to a better future if done correctly and within a certain limit.
Exercise boosts oxygen level in the body leading to increased energy level. It balances your mood, combats adverse health conditions and even promotes good sleep.
For an overweight condition: cardio, abdomen and some cross-fit exercises are recommended. For an underweight condition: lifting heavy weights and floor training is recommended. For maintaining the weight: cardio and weight training both are recommended.
Excess weight and obesity have been found to aggravate a number of problems including heart diseases. Many health issues like high cholesterol and high blood pressure can be caused due to overweight.
Weight of the body can be decided based on the Body Mass Index (BMI). Waist size of 36 inch for men and 32 for women is the ideal size for all aged people. Many people have the perfect weight but the problem lies with their stomach/tummy.
The best way to get rid of tummy fat is by doing squats and crunches along with consumption of lots of water with restricted or no oily and junk food at all.
GET ENOUGH SLEEP
A good sleep enhances immunity and prevents illness. An average person requires at least seven hours of sleep. After supper (one eaten before calling it a day) avoid going to bed immediately. Keep a gap of two hours. If convenient go for a walk as the adage goes “After dinner rest a while, after supper walk a mile.” Dinner during day is a heavy meal and some rest needed soon after, while supper a light meal and a walk would do soul of good to improve digestion.
Dhrumil Shah is a fitness coach.
He can be contacted at
(+91) 84603 05084