We all know how important it is to lead a healthy lifestyle. But sometimes, with work and other commitments, it can be hard to find the time or motivation to stay on track. Here are some easy tips that you can implement into your daily routine, at work and at play, to help you live a healthier life!
Get enough sleep – at least 7 hours per night
Getting enough restful sleep is incredibly important and can help to ensure that your day is more productive and enjoyable. Getting at least 7 hours of restful sleep per night helps your body to repair itself and prepare for the next day. It also allows you to retain information better, increases energy levels throughout the day, and improves concentration, which in turn affects physical performance. Better rest also leads to improved moods, which can have a positive effect on those around you. Try setting a relaxing nightly routine and putting away screens at least an hour or two before bed in order to get the restful sleep your body needs for optimal performance.
Eat healthy foods – plenty of fruits, vegetables, and whole grains
Making food choices that are healthy and beneficial to our bodies is a wise decision. Eating plenty of fruits, vegetables, and whole grains gives the body essential nutrients that it needs. Fruits provide natural sugars, vitamins, and minerals while vegetables offer additional vitamins, minerals, and dietary fiber. Alternating between whole grain snacks such as oatmeal and quinoa can help keep our energy levels up during the day. Eating a diet rich in these food groups along with limiting processed food intake can help maintain a healthy weight and be an overall benefit to our health.
Exercise regularly – at least 30 minutes of moderate exercise most days
Exercise is an invaluable part of a healthy lifestyle and can lead to a more positive work-life balance. Engaging in regular workout activities for at least 30 minutes, every day if possible, provides many short-term as well as long-term benefits. Moderate exercise can improve your overall physical and mental health while helping you stay motivated and focused throughout the day. Regular workout sessions have been associated with increased energy levels, stronger muscles, improved healthy eating habits, greater mental alertness and decreased heart problems risk. So make sure to get moving each day and carve out at least 30 minutes to workout!
Take breaks during the day to move around and stretch
Taking time out of your day for brief periods of movement and stretching can be beneficial to both the body and mind. Stretching helps to relieve tension that has accumulated throughout the day, helping to improve posture and reduce fatigue. Even taking a five minute walk around the office or doing some chair exercises can break up a long workday, allowing you time to clear your head from everyday stresses. Taking time out of a busy schedule for regular breaks through the day can help one prioritize tasks, remain productive and focused in their activities, as well as ensure our energy levels don’t dip too low. Furthermore, moving around will also increase our blood circulation, providing us with more oxygen to keep us alert and energized!
Avoid sitting for long periods of time
Prolonged sitting can have a detrimental effect on your health; research shows that people who remain in a seated position for long periods of time are at higher risk for chronic diseases, such as diabetes and heart disease. For this reason, it is important to make sure to break up those extended stints of sitting, allowing yourself to stand throughout the day or incorporating light exercise into your routine. Even activities as simply as walking a few laps around your office or home, doing deep knee bends, or briefly standing while talking on phone can all make a difference. Additionally, stretching regularly throughout the day may help with postural muscles tightness and stiffness that can be caused by sitting.
Make time for relaxation and stress-reduction activities like yoga or meditation
In this hectic world filled with tight deadlines and never-ending to-do lists, relaxation and stress-reduction are essential for a healthy lifestyle. Incorporating activities like yoga or meditation into your day can go a long way towards restoring balance and reducing levels of stress. Even something as simple as taking 10 minutes every day to take deep breaths or enjoy some quiet time with mindful relaxation can help you regain control over stressful situations, avoid panic, and feel more confident about tackling difficult tasks and problems.