Being healthy is presumed differently by different people. what it actually means is not necessarily strict diet or exhaustive exercise regimen, but in contrast, it means making the right choices that keep one energized, fit, strong and confident at all times. Listed below are my twelve favorites in this direction.
- Drinking lots of water – helps brain to think properly, helps transport nutrients to all parts of body, remove toxins out of body and also aids good digestion. Drink atleast 8 glasses of water every day. After a good night sleep, first thing to do in the morning is to drink about 1-2 tall glasses of water with a spoon of lemon juice and a spoon of honey with it as it aids in detoxifying, add antioxidants and aids kick starting the brain as well. Avoid soft drinks, caffeine and juices as much as possible.
- Breakfast – Having a healthy breakfast jump starts our metabolism and also lessens urges of overeating later. If you can plan have a heavy breakfast, medium lunch and light dinner that would be an ideal way of eating. Prefer having a combination of proteins (egg, pulses, fruits, salads, oats etc.) Avoid sugary, greasy and fatty breakfasts.
- Take a
walk – Taking a walk of about 30 minutes every day
has tremendous impact on your heart, endurance but also changes your
thoughts. Walking during the sun rise very beneficial as it aids body in
production of vitamin D which is essential for our bones, our heart, and our
mood. Fix walking as a routine while going to work, park your bike or car
atleast 20 minutes away and walk from that spot to your office.
- Incorporate Stretching multiple times during the day. Stretching is a good way to release stress and improve mobility. Try to stretch your neck, arms, legs whenever you get a chance during working hours, try to take a break once per hour and walk atleast 100 meters like going to fill up your water or going to relieve your nature’s call. Also try focusing your vision to greater than 20 feet once every 5 minutes to keep your eye muscles active.
- High-Intensity Interval Training (HIIT) – HIIT is more of a latest way of doing exercise for time crunched people. They do high intensity exercise for 30 seconds and take a 10 sec light exercise and then go to another sprint of high intensity exercise followed by a light one. You can have a plan for HIIT for each areas of your body like cardio, shoulders, abdomen, thighs, joints and feet. Incorporate HIIT atleast 5 days a week for atleast 10 minutes each.
- Focus on your body excess and strategize – You can pick up area’s like body fat, bad posture, disturbed sleep, unhealthy eating etc. and create plan to tackle them. Identifying this areas is half the work done. The other half put it into your calendar on how you will address the tackle them. Most of these areas can be easily tackled by incorporating a routine for avoiding sugar for a drink during the day or letting go of a fatty food once per week or being conscious on you posture and correcting them.
- Eat healthy food – Avoid processed food, incorporate healthy food like eating lot of greens and vegetables which are not only fibrous but all provide an array of vitamins, minerals, nutrients and antioxidants. If you are in mid-thirties, also get into a healthy habit of taking vitamins and health supplements every day.
- Sleep – Sleep is very important as it rejuvenates and rebuilds our body. It also helps with better mood, sharpens memory and focus. In the long term, it lowers the risk of heart disease and mental ailments. Get atleast 6-8 hours of undisturbed and consistent sleep every day, read a good novel or go over and visualize your affirmations or remember the happiest experience in your life and finally pass on your gratitude to the almighty before falling asleep. Avoid caffeine, excess food and water and keep away from electronic distractions atleast 3 hours before bed.
- Laugher – Laughter has multi fold benefits for a good health, I don’t not only change your thoughts, it also help you feel relaxed, also exercise all the muscles involved in the laughing process. Watch jokes or standup comedy for about 10-15 minutes per day.
- Preventive health checkup – Invest in health checkup once every six months can help you catching something even before it manifests. At the end of the day the peace of mind you get seeing your reports saying you are absolutely normal is priceless.
- Mind exercise – Our Mind also needs some exercise to keep the brain muscle flexible and make our neurons build new connection and not idle away. Pick up a habit of solving puzzles, riddles, Sudoku or crossword. This will keep our brain active and think fast.
- Don’t care about what other people think – It’s not worth expending your energy on the opinions of others. Be true to yourself, and you’ll attract people who genuinely like and value you for who you are.