“Don’t eat this”, “stay away from that” – I’m not big fan of diets and food restrictions. I do not like counting calories… I do not like following healthy menu for the whole day or week… It just doesn’t work for me. It is simply too depressing and I want to enjoy my life.
So what do I do? I choose Healthy Lifestyle. Sure, it is a long-term commitment, but it is effective way to keep your body and mind healthy and happy 🙂 You can start today by creating habits and making choices that will improve your physical and emotional well-being. Good nutrition, daily exercise and adequate sleep will leave you fit, energetic and at reduced risk for disease.
Healthy living means both physical and mental health are in balance
Who do you want to be?
The decision is yours!
Rule number 1: Be more active
Many adults in the UK spend more than seven hours a day sitting or lying, and this typically increases with age to 10 hours or more. We sit at work, in the car, bus, train, on sofa watching TV or using computer. Sitting for long periods slows the metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat. I sit for 8 h at work in tiny box and my only activity is when I go to toilet or on my lunch break. This summer I decided to cycle (20-25 min one way) or walk (45 min one way) to/from work… and I feel much better.
So Get Up, Stand Up
To stay healthy, adults should try to be active daily and should do:
at least 150 min of moderate aerobic activities every week and at least two days of strength exercises
75 minutes of vigorous aerobic activities every week and at least two days of strength exercises
a mix of moderate and vigorous aerobic activity every week at least two days of strength exercises
What is moderate aerobic activity?
- walking fast
- water aerobics
- riding a bike on level ground or with few hills
- doubles tennis
- pushing a lawn mower
What is vigorous activity?
- jogging or running
- swimming fast
- riding a bike fast or on hills
- singles tennis
- skipping rope
- martial arts
What are muscle-strengthening activities?
- lifting weights
- working with resistance bands
- doing exercises that use your own body weight, such as push-ups and sit-ups
- heavy gardening, such as digging and shovelling
- yoga ❤
Some vigorous activities count as both an aerobic activity and a muscle-strengthening activity:
- circuit training
People are never too old to start exercising. Find activities you enjoy and exercise with a friend. Start slowly and progress gradually to avoid injury or excessive soreness or fatigue.
GOOD LUCK and remember small steps lead to big changes 🙂
Source: NHS.uk & Shaw Academy