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Not many of us, leading busy and hectic lives, consider health and fitness to be our priority. Moreover, all of us have responsibilities that we have to fulfill. Whether it is helping a friend, looking after family needs, or handling the unpredicted, it's important to stay in top shape to be able to accomplish all these duties. Although it is very difficult to take time out and follow a structured exercise routine, but what you can still do is inculcate some healthy habits in your daily life and continue giving your best performance in all aspects of life.
Strengthen Your Back
The body part that receives the maximum wear and tear when you're working continuously for 6 to 8 hours is you back, even if you keep sitting on a chair. In order to stay in shape and prevent injury, ensure that your back is healthy, mobile and good enough to keep you going. Practicing proper lifting technique is vital. You can try bending your knees while keeping your back straight. You may further try lifting your legs in the same position.
Practice Stretching
It is very important to ensure physical stability in order to stay healthy, fit and injury-free. This is especially true for those who spend most of their time sitting behind desks as their muscles become contracted and stiff, increasing chances of injury. In order to guarantee that nobody always functions like a well-oiled machine, you must make it a habit to stretch twice every day, preferably every morning and night.
Breathe Right
Breathing in the correct manner is a requisite to healthy life. However, most men and women do not breathe properly from the diaphragm. Rather, most of us breathe through chest and take short and rapid breaths. Breathing from the diaphragm is an ideal way of breathing as it maximizes the intake of oxygen and helps in relaxing both the body as well as mind.
Kick-Start Your Day With A Healthy Breakfast
As a matter of fact, breakfast happens to be the most essential meal of the day. Eating a healthy breakfast not only kick-starts our metabolism, it also helps in improving both mental as well as physical well-being. Have a breakfast that includes proteins, carbohydrates and small amount of fat also.
Say Good bye to Three-Meal–A-Day Regime
Although most of us like sticking to three-meal-a-day regime, but experts suggest that having smaller meals five to six times a day is undoubtedly a better choice. Doing this will increase the metabolism of the body, which will further lead to burning of more calories. By following this method, you will also be able to keep a check on the amount of calories you are consuming the whole day.
Make Your Water Bottle Your True Partner
Although a water bottle may not be something that you would like to carry always, but it will help you in having the optimum amount of water that is required by the body. This is particularly important if you are into a job where you need to spend most of your time outdoors. Water is one of the most essential constituent of your body and even mild dehydration can heavily decreased your physical performance.
Get enough sleep
Because of heavy work schedule, you may not be getting enough time to sleep. But if you keep on sacrificing your sleep for work, your body will become prone to injuries, distractions and stress. A good night sleep is very important to have an energetic day ahead.
Exercise
Even if you follow all healthy habits, it won't help you much if you do not exercise at least 3 to 4 times a week. In order to stay active and healthy, you must workout for at least 30 minutes, 3 to 4 times in a week. You can do moderate-intensity physical activity or cardiovascular exercises to stay fit.
Regular Health checkup
It is very important to see your health-care provider at least once every month. Also when you see him, let him know about any symptoms or problems that might have experienced.
Take Breaks
Although it is almost impossible but if you manage to take at least three breaks a day you will be able to combat your stress and revitalize your health. All of us know that stress cause other health problems to pop up. When you're really stressed, the body releases adrenaline hormone that increases heart rate and causes heart problems. Taking small breaks will help you relieve stress and combat such problems.
Brush Twice
You will not be able to enjoy a body that has unhealthy gums and teeth. You must brush and floss at least two times a day. It is a simple procedure that will keep your guns and teeth in healthy condition whatever you eat or drink. Bacteria in your mouth may lead to several cardiovascular diseases. Keeping the bacteria at bay is a great way of staying healthy. Moreover with healthy gums and teeth, you'll also enjoy smiling brightly.
Balance Your Sun Exposure
People everywhere are talking about harmful effects of ultraviolet rays from the sun. Experts suggest that you must avoid sunrays as much as possible when it is at its peak. Nevertheless, mild exposure to sun is also beneficial for body as it helps in production of vitamin D. The vitamin D. produced underneath the surface of skin is very important for healthy bones. However, whenever you go, do not forget to apply a generous amount of sunscreen with good SPF. Always remember, sunburns are never healthy.
Stay Positive
Focusing on positivity around you is very important for maintaining a healthy body. By staying positive, you'll not only be able to defeat failures; you will also be able to navigate through difficult situations without breaking down. There have been several instances when people who remain positive have been able to cure deadly diseases, which a pessimist person in same condition would not be able to. It is positive mental energy that leads to overall well being and happiness. By staying happy, you may also make your surroundings happy.
The above written healthy habits may seem bothersome tasks, but in reality these habits have the capability of adding years to your life.
Image by kelleynsavage via Flickr
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