Living a healthy lifestyle can lead to an astonishing transformation in the way you look, feel, and act. Studies have shown that people who are active for at least an hour a day, or seven hours a week have a 40 percent less chance of dying young. Staying active is one of the best ways to improve health and wellness. Keep reading this guide to discover how to improve physical health and feel your best.
Human bodies are made up of up to 60% water, so it’s vital to keep an adequate water supply. Staying hydrated is one of the most essential functions of staying healthy and improving physical health.
Your body uses water in every single cell of the body to function correctly. Water is also used to:
- Protect tissues and joints
- Assist in waste removal
- Digest food
- Stabilize blood sugar
- Regulate body temperature
- Maintain electrolytes
- And to avoid dehydration
Water is naturally lost when you sweat, during digestion, and even by just breathing. The more active you are, the more water you will be required to intake throughout the day.
It is recommended to drink four to six cups a day of water, but some people may require more depending on the physical activity level of the individual. Certain medications may also require more water intake throughout the day and should be consulted with a doctor.
Stay Active and Fresh
Many people wonder how can you optimize your physical health without having to exercise. The answer is simple. You can still get physically active without technically exercising.
Some everyday activities burn just as many calories and keep you in shape as exercising would. The secret is finding something you enjoy doing that burns calories, things like Gardening, Cleaning, Playing with kids, Biking, Swimming, Taking the dog for a walk, Washing the car, Shopping and Mowing.
According to the University of Virginia Health System, People who don’t exercise regularly can potentially lose up to 80 percent of their muscle by the age of 65.
The benefits of exercising go way beyond looking and feeling good. Exercise can also:
- Reduce your risk of heart disease
- Maintain blood sugar
- Assist in quitting smoking
- Improve mood and mental health
- Keep your Brain Sharp
- Strengthen Bones and Muscles
- Reduce the risk of Cancer
- Improve Sexual Health
According to the Center for Disease Control and Prevention (CDC), the amount of exercise required per week varies depending on the type of activity. The recommended levels are:
Moderate-intensity Aerobic Activity – At least 150 minutes each week. Examples include brisk walking and gardening.
Vigorous-intensity Aerobic Activity – At least 75 minutes a week. Examples include jogging and running.
With both types of activity, they also recommend two or more days a week, including muscle-strengthening activities that involve all muscle groups.
Follow a Balanced Diet plan
The common phrase “you are what you eat” has some truth to it. You won’t literally become what you eat, but what you ingest has a significant impact on physical health.
When talking about eating a balanced diet, it is implying getting all of the necessary vitamins, minerals, fluids, and other nutrients required to sustain a healthy lifestyle.
A balanced diet consists of consuming high-quality sources of lean meat, healthy fats, and complex carbohydrates. Calories should be coming from sources like Fresh Fruit and Vegetables, Whole Grains, Nuts, Fish, Hormone Free Chicken, Grass-Fed Beef and legumes.
Eating a balanced diet is not only crucial for just physical health, but it can also help prevent disease. According to the Center for Science in the Public Interest, 4 of the top 10 leading causes of death in the United States can be directly linked to the diet, they include Heart Disease, Cancer, Stroke and Diabetes.
This stresses the importance of eating a balanced diet in order to enhance health and prevent disease.
An example of a healthy balanced diet would be:
Breakfast – One orange or Grapefruit, Two eggs, Two slices of whole-grain toast and One cup of black Coffee or Tea.
Snack – Celery sticks, One tablespoon peanut butter and A glass of water.
Lunch – One 6-ounce chicken breast (baked), Large salad (preferably with added nuts/seeds and light or no dressing) and A large glass of water.
Snack – A banana, A cup of greek yogurt (Add honey for a delicious combo) and A large glass of water.
Dinner – One cup of rice (brown rice preferably), Steamed carrots, Salmon, Small spinach salad and A glass of water or red wine.
You get the idea, this is just an example of what a balanced diet looks like. You can go through and switch out lean proteins for other lean proteins and complex carbs for other complex carbs.
Many people believe that you cannot “cheat” or have a bad meal once in a while. This is simply not true, just don’t make a habit of it.
Additional Tips for following a Balanced Diet plan
It is easiest to make things simple and don't try to over-complicate the healthy eating process. Some important tips to keep in mind:
Fill in the gaps – It is hard to get all the vitamins and minerals needed through your diet alone. To fill in the gaps, consider using vegan multivitamin gummies.
Prepare your meals – Preparing your meals can make it much easier to control what you eat and is a simple way to cut back on unnecessary additions like salt and sugar.
Read labels – Make sure when reading labels, the food doesn't have any fillers, binders, added preservatives, hormones, added sugar, or artificial sweeteners.
Feel it out – Some people react differently with certain foods. It's essential to find what works for you by judging how you feel after eating certain food groups like dairy and gluten.
Portion control – One method to control the amount of food you ingest is to use smaller plates or bowl to "trick" your mind into believing you are actually eating more.
Slow down – Many people rush through eating, and unfortunately, some of us have been conditioned this way from over-packed schedules and little downtime. For most people, slowing down when eating can help give your brain time to realize that its full and send signals from the stomach to the brain.
Limit snacks – Another common method that works well is limiting the number of snacks you have at home, so when you have a craving, you can reach for an apple or banana instead of the bag of chips.
Get Adequate Sleep
Sleep is more important than many people realize. It gives our bodies and brains a chance to recover from the long, tiring day. Without proper sleep you are putting your physical health at risk and susceptible to diseases like Heart Disease, Kidney Disease, High Blood Pressure, Diabetes and Stroke.
Studies have also shown that sleep is directly linked to the hormones that control the feeling of hunger (Leptin and Ghrelin). Another hormone that gets disturbed without proper rest is insulin, leading to an increased risk or diabetes.
The National Sleep Foundation recommends sleeping between 7 to 9 hours per night, but that could vary depending on the age of the individual.
When it comes to improving physical health and wellness, it is just as important to take care of the mind. If you fail to practice self-care, it can lead to excessive amounts of stress that can be detrimental for your health.
Excessive stress levels can lead to physical symptoms, including Acne, Headaches, Pain, Susceptible immune system, Low energy, Trouble sleeping, Low sex drive, Digestive issues, Rapid heartbeat and depression.
Luckily, taking time for yourself to practice self-care is easy and can be done in a matter of a few minutes. Taking care of yourself is essential to enhance health. Here are some excellent self-care ideas to try Read a book, Meditate, Take a bath, Take a walk outside, Try a nap, Order your favorite dinner, Stare at the stars, Dance to your favorite music, Burn essential oils, Try a new hobby, Practice yoga, Stretch, Bake, Treat yourself, Get a massage, Do some gardening, Cook a fancy meal and sing a song.
There are so many things you could do to practice self-care and finally get those stress levels back down to a healthy level.
Spending time in nature and being outside attributes to more than just “getting fresh air.” Getting outside can improve your physical health and give you a better sense of well being.
In a study consisting of 20,000 individuals, researchers determined that people who spend at least two hours a week outdoors were significantly more likely to be in good health than those who didn’t meet the criteria.
If you have a hard time getting outside after work, try to go for a walk outside on your lunch break to get some fresh air and reap the benefits of nature.
For More Ideas on How to Improve Physical Health
You now have all the necessary information on how to improve physical health and feel your best. Even though there is no “cookie-cutter” approach because everybody is different, these are some of the most studied and scientifically backed ways to improve health and wellness.
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