When you research what it takes to maintain good health and fitness,the information can be overwhelming. Trying to do everything at once just leads to confusion and makes it impossible to keep up.
For success over the long term, you’ll need to build health-preserving habits into your day to day routine. How can you go about that and what should you prioritize?
Eat and drink well
A balanced diet with healthy quantities of protein and carbohydrates and a good balance of nutrients lies right at the heart of good health. Start each morning with bread or cereals to help keep your blood sugar steady through the day, and drink at least a liter and a half of water daily to stay well hydrated. Try to get at least five – ideally ten – different kinds of fruits and vegetables (which can include dried fruit, nuts or juice) into your daily diet. Cut down on saturated fat and especially on sugar – soda is a major cause of obesity.
Exercise
The World Health Organization recommends that all adults get at least 150 minutes of aerobic exercise per week, which is best split into at least two sessions. You should also do strength-building exercise – anything from weightlifting to squats – at least twice a week, and build in some flexibility exercise, such as stretches in the morning when you first get out of bed.
To stay safe when exercising, always warm up first, seek professional advice if you can, wear good shoes and consider something from the Tommie Copper compression clothing range – you can find out more about Tommie Copper on the website.
Get plenty of sleep
Not everything you can do to take care of yourself requires energy. The average person requires seven to nine hours of sleep every 24 hours, in one or two sessions. Sadly, most working people don’t get this, and that can have a damaging impact on health over the long term.
If it’s simply impossible for you to get as much sleep as you need, try to improve the quality of your sleep. Make sure your bedroom is well ventilated and is at as comfortable a temperature as possible. Dim the lights in the evenings or use rose-colored light to induce sleepiness. Consider using a sleep mask or earplugs.
Avoid stress
Most people can’t avoid encountering stressful situations from time to time, but keeping them to a minimum can do a lot to help you preserve good mental and physical health.
So set realistic goals, learn to say no and don’t take responsibility for too much. You can also reduce the impact of stress by exercising after confrontations to get stress hormones out of your system, or by practicing meditation. Spending quiet time in nature or in a religious building can help, as can relaxing with pets or a loved one.
Care for your skin
To take care of most of your major organs, you might need a doctor’s assistance, but your skin is the largest organ you have and looking after it is something you can do yourself. That means not just keeping it clean but moisturizing dry patches and using a gentle astringent on oily ones to keep it in good condition.
This reduces your overall risk of infection and enhances your day to day sense of comfort, reducing stress. Protecting your skin from the sun, even on cold days, reduces your cancer risk and helps it stay healthy as you age.
Ditch the bad habits
The main things Americans do that can damage their health are overeating, drinking too much alcohol or caffeine, and smoking. They can be difficult habits to break, but even small reductions in what you consume can have big health benefits. Although this may make you feel uncomfortable in the short term, it will soon start making you feel fitter, and that will make it much easier for you to take up good habits. You’ll have more energy for exercise, sleep will come more easily and the food you eat will taste better and be more nutritious.
Getting into a routine that incorporates these elements is easier than you might think. Work on one area at a time and you’ll gradually get into a position where you’re on top of everything. As each change turns into a habit, you’ll be able to move on to the next one. Soon you’ll be feeling much better, you’ll get ill less often, and you’ll find that you actually have more time – not less – in which to enjoy life.
