What do we want more than a better health and happiness, this all can comes with healthy habits, We all heard about the benefits for a healthy lifestyle, and we all got the idea of how hard this is and we try our best to commit to a healthy lifestyle, but we can change this, one habit each time.
And the Good thing is that you don’t need that much commitment to achieve a healthy lifestyle
Small changes can affect in the long-term
1- Stand more
Setting behind a desk for a really long time is bad for your health, it will affect your work and your life, your body designed for usual number of moves,
When sitting for along time, cholesterol drops, your body inflamed and that increases the chances for having a heart attack
Moving helps your body to take in the fats and sugars
Dr. James Levine, author of ‘get up! why your chair is killing you and what you can do about it’.
has done a pretty good researches and notes that within 90 seconds of standing up, the muscular and cellular systems that process blood sugar, triglycerides, and cholesterol get activated.
When you set for a long time, you body take it as a sign of shutting down, try to sit less for a better and healthy life, youll feel better, youll get in the mood, with just some stretching
2- Sleep is not a luxury
A range seven to nine-hour sleep will affect your body and brain in a good way
“Sleep is perhaps the greatest legal performance-enhancing ‘drug’ that few people are taking advantage of,” writes Matthew Walker of The Guardian.
There’s a huge amount of people who suffers from sleeping difficulties, they get up at night many times.
WebMD explains that as an adult we need from 7.5 to 8 hours of sleep, but also you can survive with 3 hours and focus with 6 hours, while other needs 9 hours.
Good sleeps provide with a pretty good energy during the day, enough amount of sleep can help you to be more productive, sharpen your energy, keep in shape and lower the stress, Lack of sleep can cause depression and anxiety.
Compare your mood, energy after a poor night sleep and a good one
3- Move for at least 30 minutes a day
“Take care of your body. It’s the only place you have to live.” ~ Jim Rohn
John F. Kennedy once said, “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”
Keep moving, your body needs this, exercise whenever you can, this will raise your energy and confidence levels
Every morning try to do some stretches, pushups, squats, general movement, and during the day try to walk for a few minutes.
Walking will help you with thinking clearly, and seeing things from different angle, especially if you’re working on some projects.
Exercise doesn’t have to be a big deal, and you don’t have to go to the gym, 5 minutes morning workout is enough.
Change some basic routines, instead of using the elevator take the stairs, instead of taking a cab for a few kilos take a walk, start small, get up and bring your own glass of water instead of asking your siblings.
Try scheduling exercise and keep it in your calendar, and try exercising at the same time.
Above all, make it a pleasure, try having fun while doing it, there’s nothing worse than forcing yourself for a thing you dislike.
We hear this all the time, joan koelemay, RD, dietitian for the Beverage Institute, an industry group said “Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day”.
Around 60% of our body is water, when waking up in the morning, we feel dehydrated so try to drink a glass of water before breakfast.
Our body function more when its hydrated, and process the food we eat better, giving you the energy that you need for your day.
As mentioned by dietitian Julie Upton, when you drink water about half your weight in milliliters you will stay hydrated, get energy, and burn calories.
Dehydrating cause low blood pressure, headache and dry skin.
Good morning, enough sleep, and let’s add drinking water to make our day better.
5- Open your windows
What’s better that some fresh air
“Open your home to the outside world as frequently as you can, since the inside of a home generally has three to four times the pollutants and particles that are most dangerous to us. If you don’t air it out, you increase the chance that these pollutants will build up,” says Dr. Mehmet Oz, MD.
You don’t know what kind of pollution your air has, the chemicals that comes from perfumes, hairsprays and flames can create an unhealthy mix, so its so important to open your window every day for at least 10 minutes.
6- Make nuts your to-go snacks
Having a healthy snack always make your body feels better, nuts are better than crackers and unhealthy stuffs.
Nuts are high in heart-healthy omega-3s, and that helps losing weight especially the waistline area, and also nuts helps reducing the chance of having a heart attack.
“People who ate one ounce of nuts a day (that’s about 25 almonds or 50 pistachios) were less likely to die over a 30-year period than people who didn’t eat them at all, found a study of 119,000 people published in the New England Journal of Medicine,” writes Lauren Gelman of Reader’s Digest.
7- Remove clutter from your life
“The first step in crafting the life you want is to get rid of everything you don’t.” ― Joshua Becker
Anything you don’t need or like is a clutter
We all have stuffs everywhere, in our room, desk or maybe our mind.
When there’s too many things to focus on, or things competing to get our attention, you have less time to focus on each.
So start small, declutter your life, unfollow media you don’t care about, focus on one task at a time, keep the most important things.