Most people want to bring healthier habits into their lives but sometimes it can be a challenge. There so many benefits to your health if you change bad habits for good habits. Good habits can be difficult to incorporate but if you take one step at a time, you can actually add more than another 10 years to your life.
The upside, you do not have to make huge changes in your life or drastically alter your normal routines to accomplish a healthier lifestyle. If you consistently change a few habits at a time, you will create a good impact on your life. Please adopt some of these simple habits and start seeing a big change in your overall health that will be with you from now on.
7. Get Up And Move Around:
The human body is designed to be active so if you sit all day at work, you are not doing your body any favors. Sitting all day long will lead to many negative results including back pain and discomfort in your legs and knees. On top of that, your good cholesterol levels will drop drastically leading to inflammation in your body which could easily cause a future heart attack. Getting your muscles active by moving around will help your body digest fats and sugars much more quickly.
Dr. James Levine, author and endocrinologist and is associated with the Mayo Clinic. He believes that if you stand up from time to time, within 90 seconds you will discover your muscular and cellular systems will improve the processing of triglycerides, sugar, and cholesterol much more quickly.
What you might not know, when you stop moving around for any length of time, you are telling your body it’s time to shut down. You will live a much healthier lifestyle if you do less sitting during the course of the day. You will feel more energized, relieve your body of aches and pains by stretching for a few minutes, and your mood will greatly improve!
6. Sleep Is Your Friend:
You should get between 7 to 8 hours of sleep which is not only extremely important but beneficial to the health of your brain and body. Unfortunately, most adults do not realize that sleep is the greatest healing drug that your body needs but few take advantage of it.
If you suffer from too little sleep, tossing and turning from issues that happened during the day, your brain and body will not be recharged to carry on the next day. Getting up every 2 to 4 times a night is not healthy and not good for your brain and body. According to WebMD, the average adult will need approximately 7.5 to 8 hours of sleep each night. There are those who can function really well with only 6 hours of sleep while others require 9 hours of sleep.
Your goal should be to get at least 7 hours of sleep each night and try a go to bed at the same time each night. When you practice consistent good sleep, you will have plenty of energy for your next day at work. Adding to that, a good amount of sleep will improve your memory and quality of life! You will have a sharper attention span, will help you maintain your weight while lowering stress.
According to Healthline, mental health issues such as depression are linked to poor sleep and sleeping disorders.
You must start building a healthier lifestyle by incorporating healthier sleep. The National Sleep Foundation highly recommends you should perform a personal assessment of your individual habits and your needs. You can do this by paying close attention to any mood swings, your level of energy, and how you feel after a poor night’s sleep and after a good night’s sleep. You need to determine what really helps you and what should be changed.
5. Get In the Habit Of Moving Around For At Least 30 Minutes Each Day:
Being physically active is one of the most important decisions you can make for improving your health. Incorporating exercise into your life will give you great levels of energy, fight off stress, and you will be a much calmer person.
Try to include push-ups, stretches, squats, and other movements for approximately 5 minutes each morning. During the course of your day, such as lunchtime, go outside and take a long walk or a fast walk. Walking is easy to do and will clear your mind of stress and issues that are clouding your thoughts at work. When you return to the office, your thoughts and overall attitude will be much clearer.
On the weekend, if you have a gym membership, go there and workout for only 10 minutes. Don’t go overboard until you are exhausted. If that isn’t possible, commit to physical activities for a minimal of 5 minutes a week. Look around your place of work and see where you can incorporate some physical activities. If you have stairs that lead to your office, use the stairs vs taking the elevator or if you have a parking area park a little further away and walk. The idea is to get some exercise without committing to hours.
Don’t bite off more than you can chew, start off with just a few activities then build from there. The best way to improve your exercise habits, sit down and schedule the time that works best for your day and have a way to set reminders so you won’t forget. When scheduling your time to exercise, try to keep your routine at the same time each day. Above and beyond all else, make sure your form of exercise is something that is fun and you enjoy doing. It doesn’t make any sense to take up jogging if you hate jogging, you won’t stick to it.
4. Ramp Up Your Water Intake:
Your body needs a good amount of water every day. If you don’t know, 60% of your body is made up of water so keep your body replenished! Do not choose a soft drink over water, it just won’t cut it. Water flushes out impurities and is good for every part of your body including your kidneys. Water is a nutrient that can be found in many of the foods you eat. It’s critical that you replace the water you lose on a daily basis and it’s a great source for improving the condition of your skin.
Each morning you should drink at least one glass of water or more to replace the water you lost while you were sleeping. Yes, when you are sleeping, your body will become dehydrated. Once the water in your body has been replaced, you will notice your body functioning better and more efficiently.
When your body is working properly, it will process nutrients better and distribute the much-needed energy you need during the day. Experts have shown when you are properly hydrated, you will have more energy and will also burn off unwanted calories. In many cases, you will know when you are dehydrated because your mouth will be extremely dry, you will suffer from headaches, dry skin, dizziness, and even low blood pressure. On top of that, you will suffer from fatigue.
Your brain will know when you are low on fluids by triggering your body to tell you it’s thirsty. You should listen to your body and drink plenty of water during the course of the day. Incorporate water into your bedtime routine as well, your body will thank you!
3. Open Windows & Let In Fresh Air:
Providing yourself with enough fresh air is essential to your overall good health. You should open your windows as often as you can to let in the fresh air. If you don’t realize it, your home is loaded with pollutants and other elements that are dangerous to you. If you don’t release this nasty air outside, you will build up pollutants overtime that will harm you and your family.
Even if you live in an area that is considered poor air quality, the air inside is twice as bad. Pollutants come in many forms including candles, fumes from cooking, coatings of paint on your walls, and the list goes on and one. Even if these pollutants are low, over time they will build up causing inflammation, increase your blood pressure, and have been known to harden your arteries. Make sure you open your windows when you can and bring in fresh air!
If you live in a region that offers clean fresh air during a certain time of year, get your windows open for at least 10 minutes a day and at least once a week during the winter months. If it’s difficult to open your windows too often, try opening them for 5 minutes each day.
We realize that keeping your windows closed during the winter will definitely save on your energy and high costs. Butt never assume that your air inside is fine because it’s not. It’s stale, loaded with pollutants, and will lead to a number of health issues.
2. Bring Nuts Into Your Diet – You Will Live Longer:
There are snacks that are really bad for us while others are actually beneficial. Candy and potato chips are not good choices, on the other hand, nuts are the perfect snacking food! Nuts are loaded with heart-healthy omega-3 which has also shown to help you lose weight!
Research has shown that people who consume nuts are less likely to die over the next 30 years than those who never eat nuts. This study was published by the New England Journal with approximately 119,000 participants. Other studies have shown that people have better health if they consume unsaturated fats that are found in nuts which will lower cholesterol and inflammation. People who consume nuts will reduce their risk of heart disease and cancer, to name a few.
1. It’s Time To Unload Clutter:
Clutter is literally anything you don’t use, want, or have any desire to keep around. Over the course of our lives we accumulate way too much stuff and there comes a time to go through it and get rid of unwanted items. We are pack rats accumulating stuff on our computers, in our desks, on bookshelves, closets, and the list goes on. Research has shown that visual items are constantly vying for attention which means you are losing focus on things that matter.
Getting rid of stuff in your life that you don’t need or want will keep your home and your office clean so nothing is lying around that’s distracting.
You should keep a list of things that are important to you and what is just a bother. This also includes online stuff like a newsletter that you keep getting but haven’t read in a long time or too much information going on in the media sources. Unload this stuff so you can remain sane!
When you finally put your foot down and declutter stuff from your life, everything will improve. Not only will your home, office, and your computer desktop looks so much better, it will have a positive impact on your health, emotional outlook, and will make you happier.
In A Nutshell:
People who work on improving their healthy habits will add more than 10 years to their lives, according to recent studies.
If you are geared up to make better health choices, start by picking some habits that you feel really good about and bring them into your life. Do Not chew off more than you can chew or you will inevitably fail. Just start with a few and then expand as time goes by.
Start with a few small ideas such as getting better sleep, and taking walks a few times a week to clear the cobwebs out of your brain.
Healthy living takes some time to create and get used to. In regard to your physical health, if you are willing to make some sacrifices, you will feel so much better and the impact on your life will be very positive and will change your life for the better. It doesn’t matter if you are really young or much older, make some changes, and see what happens!