The health of the nation is in jeopardy. Obesity rates are at an all-time high, and it’s not getting any better. The obesity epidemic has been linked to a decrease in life expectancy, diabetes, heart disease and more. But it doesn’t have to be this way! There are many easy ways you can make a difference in your health – without even breaking a sweat! Read our blog post now to find out how you can get fit quickly!
Welcome to the health and fitness blog ! We are a group of passionate bloggers with diverse backgrounds, experience and expertise. Our mission is to provide you with the latest health fitness tips, workouts, nutrition advice, motivation and inspiration from our experts in order for you to live your best life.
1. Drink more water
We all know that water is essential for life. Drinking enough of it not only helps to keep you hydrated, but also improves your metabolism and reduces bloating. It’s important to drink water throughout the day, rather than drinking it all at once or fasting from liquids. You can measure out how much you need by using our handy chart: 8 cups in a day for women and 10 cups in a day for men.
2. Take the stairs instead of the elevator or escalator
It’s a hard habit to break, but one that can help you in the long run. Sure, it might be just a few floors of stairs and not much time wasted – but if you do this every day then these little things start adding up! It only takes about 10 minutes more each day to take the stairs instead of the elevator or escalator and burning those extra calories will make those jeans fit better. Plus there are all sorts of health benefits associated with taking the stairs like improved cardiovascular health and lower stress levels! So don’t forget that next time you’re at work; go ahead and take those staircases on your way up – they’ll thank you for it later.
3. Get plenty of sleep
We all know how important sleep is. It’s easy to get into the habit of staying up late and not getting enough sleep, but that doesn’t just affect your mood. Lack of sleep has been linked to weight gain, heart disease, and a whole host of other health-related issues. There are plenty of ways you can improve your sleep habits: go for a walk before bedtime or meditate in the evening; limit caffeine after 2 pm; avoid screens an hour before bedtime; consider installing blackout curtains so light doesn’t wake you up at night. Maybe it’s time for you to start getting more restful nights!
4. Eat healthy foods in moderation
Eating healthy foods in moderation is the best way to stay fit and maintain a long-term diet. However, you should be aware of what constitutes “healthy” before blindly following any guidelines. A balanced diet includes whole grains, fresh fruits and vegetables, lean proteins like chicken breast or salmon, low fat dairy products like skim milk or yogurt, plenty of water and some unsaturated fats from avocado or olive oil. The key to eating healthy is variety; make sure you are getting all the nutrients your body needs by including different types of food in your diet!
5. Exercise regularly – at least 30 minutes a day, 5 days a week
I know that it can be difficult to find the time, but if you want to avoid chronic health conditions and live a long life – exercise regularly. It’s one of the best things you can do for your body. You’ll feel better mentally and physically, have more energy throughout the day, and sleep better at night! The key is finding an activity you enjoy doing so that you’ll actually stick with it.
The health benefits of exercise are well known. It improves your heart, lowers your blood pressure and cholesterol levels, boosts your immune system, strengthens bones and muscles and helps fight depression.
6. Strength train two to three times per week for 10-15 minutes each time
What if you have a desk job, or work at home? You might not think this is important. But what about when you are driving in traffic for hours on end? What about when your kids need to be picked up from school, and they tell you that their teacher said they had a bad day? Your strength training routine needs to fit into your life. It can’t be an extra thing on top of everything else going on. That’s why I recommend short workouts – 10-15 minutes each time – two to three times per week. If you do those things, then it will make all the difference in how much energy and motivation you have throughout the rest of the day!
7. Get a massage or other therapeutic bodywork
Bodywork is a term that encompasses the many different disciplines of body-based practices, including massage therapy, yoga, and acupuncture. Bodywork can help alleviate pain or stress by releasing tension in the body and enhancing energy flow. There are countless benefits to getting regular body work such as improved circulation, lowered blood pressure, reduced anxiety and depression symptoms. I encourage you to try it out for yourself!
Bodyworks offers therapeutic Thai Massage Therapy at convenient locations around Houston. We offer many types of massages such as Swedish Massage Therapy which includes long strokes along with kneading and rubbing techniques; Shiatsu Massage Therapy where pressure is applied on points on the back like Japanese acupressure; Therapeutic Deep Tissue Massage.
8. Get acupuncture
The ancient Chinese practice of acupuncture has been around for over 3,000 years. It is used to relieve a wide variety of ailments such as chronic pain, headaches, migraines and more. The technique involves the use of needles that are inserted into the body at specific points in order to stimulate energy flow and promote healing. Acupuncture can be done on its own or with other treatments like massage therapy or herbal medicine. If you’re interested in trying this form of treatment out for yourself then find an acupuncturist near you today!
9. Find an exercise routine that resonates with your personal style and fitness abilities
It’s important to find the right fitness routine for you. What may work well for one person can be completely wrong or even harmful for another. If you are feeling frustrated with your current routine, it might be time to take a break and try something new that can help you reach your fitness goals! New routines don’t have to be expensive either; there are plenty of free or low-cost ways to stay active in our hectic world.
10. Get a health assessment from your physician
Many people don’t realize that they are not in the best shape physically and mentally. A health assessment can give you a better idea of what your needs are, but it also allows you to see if anything has changed since your last physical exam. Many times people go for years without seeing their doctor when they should be doing this every year or so. If you have an upcoming appointment with your physician, put it on the calendar now because there’s no time like the present!
11. Get off the couch and get moving!
You’re probably thinking, “I’m on the couch because I can’t move.” Well, you’re not alone. A recent study from the Journal of Physical Therapy Education has found that more than half of Americans are sedentary for at least 6 hours a day. There are many reasons why people choose to sit down and watch TV or play video games instead of getting off the couch and moving around. The most common reasons were lack of time (45%), followed by laziness (40%), feeling too tired (35%) and being physically able to do so but preferring not to (29%).
12. Laugh out loud every day for at least five minutes or longer if you can 😉
Laughter really is the best medicine. The Mayo Clinic notes that laughter stimulates your brain to release endorphins and serotonin, which can help you manage pain, reduce stress and anxiety, sleep better and enjoy life more. And when you laugh with others, it strengthens relationships!
It’s time to laugh out loud every day for at least five minutes. I’m not talking about a small chuckle or a smile, but an all-out belly laugh that makes you feel like your stomach is hurting and that you’re going to wet yourself. That’s right, if you can’t find something funny in the world each day then it’s up to YOU to create a little humor by watching videos on Youtube or reading some jokes online. And don’t forget those inside jokes with family and friends!