Whether you’re trying to lose weight, build muscle, or simply feel better, your health goes hand in hand with your fitness goals. A healthy body is one that not only functions at its best, but also looks and feels great, too! Here are ten simple tips to help you achieve good health and a healthy body.
1)Drink plenty of water.
Proper hydration is an essential component of overall health. It has been proven that people who drink more water are leaner than those who don’t, and drinking plenty of water is also one of the best ways to reduce bloating. In addition to being crucial for overall health, hydration may even help you burn fat faster: research shows that staying properly hydrated can boost exercise performance by as much as 15 percent!
2) Eat plenty of protein.
Protein is an important nutrient for maintaining a healthy body, as it helps with muscle maintenance and tissue repair. As with any good diet, it’s important to strike a balance between protein and other macronutrients (fat and carbohydrates). Just make sure you eat enough protein throughout your day—and that your total calorie intake doesn’t dip too low. (In case you were wondering, there’s nothing wrong with taking in more calories than you burn—as long as you’re fueling them by making healthy food choices.) Aim to get at least 15 percent of your daily calories from protein..
3) Choose whole foods.
It’s impossible to maintain good health without including whole foods in your diet. But what does whole food actually mean? Simply put, it’s any food that has been minimally processed; whole foods include fruits, vegetables, and grains, among others. The reason why these particular foods are considered whole is because they haven’t been stripped of their most valuable nutrients: vitamins, minerals, proteins, fats and more. These vital nutrients are usually lost during industrial processing—meaning you have to choose wisely when it comes to selecting packaged goods..
4) Exercise regularly.
Regular exercise is one of the simplest ways to maintain good health and avoid chronic diseases. According to expert recommendations, adults should engage in 150 minutes per week of moderate intensity aerobic physical activity, or 75 minutes per week of vigorous aerobic physical activity (or an equivalent combination), in addition to muscle-strengthening activities on 2 or more days per week. Although these activities can be performed at any time during a person’s day, it is recommended that at least 10 minutes of each be done before 3 p.m., when your energy levels naturally start to drop off. Even though 10 minutes doesn’t sound like much, research shows that it has a positive impact on weight control and reducing body fat percentage.
5) Build sleep into your schedule.
Sleep is as important to your health as diet and exercise. Make sure you get seven to nine hours of sleep each night. If you are running short on time, consider taking naps during the day, or find time for an early-morning workout if that works better with your schedule. Just make sure you do something to ensure you’re getting enough sleep each night so that your body can recover from exercise and grow stronger.
6) Manage stress levels.
Stress is responsible for all kinds of medical conditions, from colds to heart disease. Managing stress levels doesn’t have to mean ditching your job or taking up meditation; there are plenty of simple things you can do that require no more than five minutes of your time each day. Try writing down three things that didn’t go well during your day and how you plan to fix them tomorrow, do an easy workout routine, or drink herbal tea in front of your favorite TV show—whatever works for you! In general, it’s not bad to have stressful days as long as you give yourself time to relax afterwards.
7) Cultivate positive relationships.
Having good friends and family around you is great for your mental health, and can actually aid in recovery from illness. One study found that people with larger social networks took better care of themselves—they ate more healthy foods, went to doctors more often, exercised more regularly, and even got fewer colds than those who had smaller social networks. To cultivate positive relationships , try to join organizations or groups related to your interests or hobbies—and make sure you’re there when they meet! Make an effort to stay in touch with old friends and family as well. Studies show that people with strong relationships are happier than those without.
8) Get enough sunlight.
Studies have shown that people who get an appropriate amount of sunlight are in better moods and are more active. In fact, one study found that students with higher levels of vitamin D were less depressed than those without. Find time each day to step outside or sit near a window to soak up some natural sunlight. If your office doesn’t have windows, try taking a walk around lunchtime and make sure you’re getting at least 15 minutes of daily sun exposure.
9) Limit sugar consumption.
Refined sugar isn’t exactly good for your health, and it doesn’t help that we eat so much of it. It adds empty calories to our diets and makes us feel hungry soon after eating. The body is trying to get rid of excess sugar as quickly as possible, leading to blood-sugar crashes that leave us tired or grumpy. If you want to keep your energy levels high, cut back on sugary snacks like cookies and cakes—or limit them altogether. Instead, substitute healthy snacks such as fruit with nuts or veggies with hummus. Not only will you stay energized longer but you’ll also feel less hungry during meal times. In other words: Fewer calories at each meal time means more weight loss.
10) Spend time in nature.
Studies show that our body reacts positively to spending time in nature. We feel happier, more relaxed and even more energetic. If you’re feeling stressed or simply want to recharge your batteries, try walking through a park or just sitting in a green area. You’ll be amazed by how fresh you feel afterwards! Of course, it’s not easy to combine work with exercise sessions in natural surroundings, but don’t let that discourage you from making time for yourself. After all, even short breaks can have powerful effects on your health and well-being. Researchers have found that even three minutes of breathing exercises combined with meditation can dramatically reduce stress levels.