How to have ahealthy lifestyle!
Improving your fitness makes you more effective in your daily life. If you don’t have time to attend a gym, then think adopting a few healthy habits. Regular exercise prevents or delays the appearance of certain problems such as cardiovascular disease, diabetes or osteoporosis. If you already have one of these diseases, the good news is exercise will be an important management tool. Take the stairs at work, and walk for at least 15 minutes during your lunch break. Walk to the shops with a pull-along trolley and you will get some exercise while you stock up on pantry supplies at the same time. Get off the bus or the train one stop early and walk to where you work. It’s a quick and easy way to get a short burst of exercise. Include physical activity in your leisure time: play a sport, do some heavy gardening or sign up for a dance class.
Finding time to exercise can be a real problem, so here’s how you can make most of the time you do have or factor it into your work day. To make most of your free time and boost your performance set equipment in your home to improve your cardiovascular function. If you work impossible hours and don’t want extra travelling time, think about having structured exercise classes during lunch break with a gym instructor
The second major part of your health is your diet. You are what you eat. Pay attention to the size of meals and steer clear food that is too rich in fats. Include more and more fibre in your diet. An easy way to reach your daily quota of dietary fibre – two servings of fruit and five vegetables – is to have fruit with your breakfast, fruit or vegetable sticks at morning tea, mixed vegetable soup or a salad sandwich for lunch, fruit or vegetable sticks for afternoon, and stir-fried vegetables for dinner. With all the fibre you need to consume each day for optimum health, it’s easy to become constipated if you don’t drink enough water to help the bulk move through your large bowl. Your everyday water needs will vary greatly depending on your level of activity and the climate you live in, but try to drink at least 2 litres per day to maintain a good physiological balance.
Aim to adapt the number of kilojoules you take into your age, your sex and your level of physical activity. Adult men require between 8900-16,000 kilojoules per day, whereas women require in the range of 7000-12,5000 kilojoules per day. Stay healthy by burning up a percentage of the energy you eat, to avoid it being stored as excess fat. It’s a simple equation: burn the same number of kilojoules you take in to maintain a healthy weight. Here’s a list of how many kilojoules you burn after 1 hour specific physical activity.
Activity Calories you burn (in KJ)
Aim to eat well. For a healthy balanced diet, 15-20 percent of energy from should come from proteins, 50-55 percent from carbohydrates and 30 per cent from fats. Aim to have a balanced diet of them in each meal.
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