Increase lifestyle activities to improve your health
Physical activity should be an important part of our lives to keep our muscles and heart strong.
It is beneficial in many ways, including improving your overall well-being and mood, especially after the holidays and winter, reducing stress and improving sleep.
What happens to our body when we don't exercise?
Do we sit at a desk to work or do we watch hours of our favorite TV shows?
Or maybe we work on a sedentary project like patchwork or painting?
We all have times of the day when we are sedentary and some of those times are well deserved, but too much inactivity can be very unhealthy.
According to research that has linked sitting for long periods of time to a number of health problems, including obesity and metabolic syndrome, a cluster of conditions that includes increased blood pressure, high blood sugar, excess fat around the waist and abnormal cholesterol levels.
This new research is concerning considering that many of us spend long periods of time each day sitting at a desk, in a vehicle or looking at various screens.
In addition to making sure you get the recommended 150 minutes of physical activity each week, you can also incorporate lifestyle activity into your day to avoid long periods of sitting.
Physical activity is about making active choices over inactive choices throughout the day. For example, taking the stairs instead of the elevator or parking your car farther away from your destination instead of getting as close as possible are considered lifestyle activities.
It only takes an extra minute or two, but those minutes add up and make a difference. These choices allow you to be more active.
They are usually too brief to count towards your physical activity, but they can make a difference in your overall activity.
Other ideas include walking to a nearby store instead of driving, using a rake instead of a leaf blower, standing while talking on the phone, and washing your car instead of going to the car wash.
When you watch TV, try cutting it in half and turning it into walking time. Walk during commercials, ride an exercise bike, or lift weights.
No matter what lifestyle activity you decide to incorporate into each day, always keep safety in mind.
Don't do more than you can handle, start with small steps and slowly increase the amount of activity over time.
Be sure to drink plenty of water throughout the day to stay hydrated. Know when to stop any activity, especially if it causes chest pain. It is important for your well-being to stay safe while staying healthy.
What is a healthy lifestyle?
The Benefits of a Healthy Lifestyle: 5 Tips to Live Your Strongest, Healthiest Life Possible
When you're not at your best, you can probably tell. You may just feel like you're "somewhere else."
You may feel tired, your digestive system isn't working as well as usual, and you seem to catch colds.
Mentally, you may have difficulty concentrating and feel anxious or depressed.
The good news: Living a healthy lifestyle can help you feel better.
Better yet, you don't need to turn your life upside down overnight. It's easy enough to make a few small changes that can put you on the path to greater well-being.
And once you make a change, that success can motivate you to continue making other positive changes.
What is a “healthy lifestyle”?
Ask 50 people to define what a “healthy lifestyle” is, and you’ll probably get 50 different answers.
That’s because there’s no one way to be healthy. A healthy lifestyle is simply about doing things that make you happy and make you feel good.
For one person, that might mean walking a mile five times a week, eating fast food once a week, and spending time virtually or in person with loved ones every other day.
For another person, a healthy lifestyle might include training for and running two marathons a year, following a keto diet, and never having a single sip of alcohol.
Neither way of life is better than the other.
Both are perfect for this person. It's up to you to decide what your healthy lifestyle looks like.
How is it beneficial?
Making changes to improve your health can have beneficial effects on your body, your mind, your wallet, and even the environment.
1. Disease prevention
Healthy habits can reduce the risk of various diseases, including those that may run in your family.
For example, in a recent study, adults who followed a standard American diet (rich in fruits and vegetables) for 8 weeks had a reduced risk of cardiovascular disease.
In another 2020 study, researchers found that every 66-gram increase in daily fruit and vegetable consumption was associated with a 25% reduction in the risk of developing type 2 diabetes.
Replacing some refined grains with whole grains also reduces the risk of disease.
In an observational study of nearly 200,000 adults, people who ate the most whole grains had a 29% lower rate of type 2 diabetes than people who ate the least.
And an analysis of 45 studies concluded that eating 90 grams (or three 30-gram servings) of whole grains daily reduced the risk of cardiovascular disease by 22%, coronary heart disease by 19% and cancer by 15%.
When it comes to exercise, just 11 minutes a day can add years to your life. In a 2020 study, researchers followed more than 44,000 adults.
Those who did 11 minutes of moderate-to-vigorous physical activity each day had a lower risk of death than those who did only 2 minutes of exercise at that intensity.
This comparison held true even if people sat for 8.5 hours each day.
2. Save money
It's always a good idea to see your doctor for an annual physical exam. This is especially true since some health conditions, like high blood pressure, are "silent." That means they don't have any symptoms and, unless you're examined, you usually don't know you have them.
However, the healthier you are, the less likely you are to need to see a doctor. This can save money by reducing co-payments, the need for prescriptions and other treatments.
3. Extend lifespan
Basic healthy habits are linked to a longer life. If, by age 50, you have never smoked, maintain a healthy weight, exercise regularly, eat a healthy diet, and limit your alcohol consumption to a moderate amount, you could live up to 14 years longer.
By making just a few of these changes, you could extend your lifespan.
4. It can be good for the environment
Ultra-processed foods are those that contain refined grains and additives to change their texture, taste or color.
These foods include cheese pastries, packaged dessert cakes, chicken nuggets and sugary breakfast cereals.
More than 70% of foods sold in American supermarkets are ultra-processed.
The production of ultra-processed foods contributes to greenhouse gas emissions, water scarcity, reduced biodiversity, plastic waste and deforestation.
Then there are animal products. According to a 2013 study by the Food and Agriculture Organization of the United Nations (a UN agency focused on reducing hunger and food inequality worldwide), raising livestock for meat and dairy accounts for 14.5% of man-made greenhouse gases.
However, there are easy solutions to this problem.
For example, if every American reduced their weekly beef consumption by a quarter pound, the reduction in greenhouse gas emissions would be equivalent to taking four to six million cars off the road, according to the National Resources Defense Council.
But it's not just about eating more or less.
Replacing short car trips with cycling can also reduce the amount of carbon dioxide released into the atmosphere.
What is a balanced lifestyle?
Lifestyle balance
Lifestyle balance, also known as work-life balance, is a term that refers to a lifestyle in which there is a healthy balance between the time and effort devoted to work, and the time devoted to home, family, and personal activities.
A balanced lifestyle is considered essential for optimal physical and mental health.
Why is an active lifestyle important?
6 Ways to Live a More Active Life
It is important to lead an active lifestyle to stay healthy. Staying active helps reduce the risk of conditions such as heart disease, diabetes and stroke.
Exercise has also been associated with improved mental health and cognitive function.
You don't have to be a long-distance runner to improve your health. The most important thing is to stay active. This helps to:
- work your heart
- stay strong
- maintain a healthy weight
The trick to staying active is finding something you enjoy doing. For some, that means having a friend to exercise with.
It doesn't matter whether you're going to the gym, walking around the block, dancing to an aerobics DVD in private, or going for a quick bike ride, just get moving.
It can be difficult to find your training style. It can be helpful to vary it from time to time.
You may find that you enjoy trying something new. Here are some simple strategies you can use to get and stay active.
Get Started: 5 Perfect Yoga Poses for Beginners »
1. Take it slow
If you haven't been active for several years, start slowly. Always consult your doctor before starting an exercise program, as there may be precautions to take.
Typically, you should start with sessions of just five or ten minutes. You can gradually increase the length of your sessions over time.
2. Get your 30
Your physical activity goal should be 30 minutes per day. According to the Harvard School of Public Health, three 10-minute sessions are just as effective as one longer session. For example, in one day, you could do:
A 10 minute walk to the parking lot at lunchtime
A 10 minute walk around the neighborhood as soon as you get home.
Of course, exercising more is good!
However, take precautions to avoid injuries, such as strains. It's best to exercise a little less one day if it helps you do it again the next day.
3. Work your muscles
Aerobic exercise is not the only thing needed. Resistance training or weight lifting is also important.
This type of exercise helps strengthen your muscles and bones and improve your balance and coordination. This reduces your risk of osteoporosis. It also helps prevent injuries or falls.
4. Mix them together
Many gyms and community centers offer free classes with a monthly membership. Take advantage of these opportunities.
You may have the opportunity to experiment with some of the latest fitness trends.
You never know what you might fall in love with next. Don't feel like hitting the gym?
Check local sporting goods stores for outdoor group activities.
5. Be careful with your money
You can exercise at home for just pennies. Fitness DVDs are a great way to get in a workout, and many local libraries have copies you can borrow.
Trying out different DVDs can be a great way to discover new types of exercises that you enjoy.
Another option is to watch a fitness show on television. Exercise classes of all types are available on the Internet for people of all fitness levels.
6. Stretch
Stretching after a workout should always be part of your routine. Stretching improves flexibility and range of motion.
They can also reduce the risk of injury or muscle cramps. Finally, stretching improves circulation throughout the body.
To remember
Staying active is one of the most important ingredients of a healthy life. It becomes especially important as you age.
You can get creative with how you fit in your 30 minutes of activity a day. You could dance while listening to the news, walk to the grocery store, or take a short walk after dinner.
That's all it takes!
If you can't walk, you can still exercise.
Try a chair exercise video, have someone help you do water aerobics in a pool, or wrestle someone from your chair.
Add in some strength training exercises to strengthen your bones and improve your balance, and you'll be well on your way to a healthy lifestyle.
Remember to consult your doctor before starting a new exercise program to ensure it is appropriate for your current physical condition.
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