Healthy Living HOW TO

Easiest Ways To Keep Yourself Fit And Healthy, Including Diet

How to be fit and healthy

Health is a largely underrated concern and is not given enough importance in this day and age. Health often gets compromised with tight schedules and busy lifestyles. It is safe to say that generations before us were more cautious than us as well as fitter. Below are certain ways which help our body stay fit.

healthy n fit

Exercises To Remain Fit:

While most people let work, family, social engagements and other priorities get in the way of exercise, really fit people make exercise a priority no matter what. You may also have to get up 15 minutes earlier and sacrifice sleeping, working out on vacation, or fitting in a workout even when your life seems busier than you can handle. If you get into that routine once then it actually becomes harder to not exercise because you become so used to prioritizing it in your life.

Below are some exercises that will serve to improve the strength you need to function in life:

 

Walk-Out Push-Up:

Stand on your feet with about hip-width distance apart. Fold them forward at the hips, reaching your hands to the floor. When your hands touch the floor, slowly being to walk them forward until your spine is neutral and you’re in the push-up starting position. Do a whole push-up without cheating. Later walk your hands back towards your feet and slowly roll your spine up, one vertebra at a time, to return to the standing position.

How To Be fit and healthy

Standard Squat:

 Squats help the brain to participate actively.It is important to get the foot placement correct and to focus on even weight distribution between the left and right leg. Chest should be kept high and back straight. One must pause at the change of direction in order to prevent momentum from building.

fit and healthy

 Jumping Jacks

A hint of plyometrics is so apt when it comes to functional fitness. Neuro-transmitters that reside in the feet are rendered so sleepy as a result of shoe-filled, sedentary lives. The light impact is great to wake those crazy critters up. Like the walk-outs, the jacks, when performed with control, also work for multiple muscle groups and get the heart rate up.

squats

Hip Bridge

Keeping the toes on the floor is another element of this controlled proprioception. Your lower back absorbs more pressure once your heels absorb all of your body weight. When the toes stay down, however, the hamstrings and glutes engage and help elongate the hips as the body changes direction.

hip bridge

Food to eat for fitness:

For about 45 minutes after exercise, your muscles are ‘open’ like gates. So the one’s training must consider drinking a protein shake and having eaten a small number of carbohydrates after they work out. Below is the precise time when particular food items must be consumed in order to enhance the smooth functioning of the body.

8am-10am

Eating carbohydrates earlier in the day will give your body more time to convert them into energy.

1pm-2pm

You should have eaten 55 percent of your carbohydrates by now. Eat more protein by adding chicken or eggs to a salad or drinking a shot of whey protein.

45 minutes after exercise

Drink a protein shake and eat a small number of carbohydrates. Your muscles will be more “open” during this window to consuming fuel and absorbing nutrients.

7pm-9pm

Eating turkey, salmon, cottage cheese, nut butter, almonds, bananas and Montmorency cherries will help you sleep. Avoid starchy carbohydrates such as potatoes and rice, if you are trying to lose weight.

Healthy heart:

If we look around practically, everyone is at risk for heart disease. There are larger chances of heart disease if:

healthy heart

  1. Have high cholesterol or high blood pressure: Cholesterol is a fatty substance carried in your blood. Cholesterol is needed by the body to be healthy. An imbalance of the same in your blood can cause a heart attack or stroke. Salt intake must be reduced to maintain blood pressure.

2. Smoke: Being smoke-free is one of the best things you can do to protect your heart

3. Are overweight or obese: Keeping a track of healthy weight can reduce the risk of heart disease and other health problems. You can easily calculate body mass index and waist measurements.

4. Don’t get enough physical activity: Regular, moderate physical activity is great for your heart health. Better late than never to start doing exercises. One should always sit less and stay on their feet.

5. Don’t eat a healthy diet: One must limit alcohol to a certain extent. Unsaturated fats can be replaced saturated and trans fats to reduce your risk of heart disease.

Your inheritance has a lot to do with your risk for heart disease. Your risk is higher if: 

You are a woman over age 55.

You are a man over age 45.

Anybody in your family had a heart history.

The better part is that once you know or get into this, there are a lot of means by which it can be controlled and, in some cases, eliminated.

Positive mind:

Mental health plays a very important role. There is a greater risk of heart disease for the people who face depression. The ones that are socially isolated or do not have good social support. Being surrounded by a good social life and family and friends can help.

Diseases

Depression is more than feeling sad or low. If you feel depressed for more than two weeks, one must talk to their doctor if the person is depressed for more than 15 days. A family member or someone you know well must always be with the patient.

Exercises outside of the gym:

It will be very difficult for you if you are one of those who sulk while even watching the treadmills. It is going to be even harder once you hit the gym. Take this as a sign and change the routine.

While fit people always make it a priority to get in planned exercise on a regular basis, they don’t limit exercise solely to the gym (or home gym)—they do all they can do stay active outside of their workouts as well.

Below are few ideas you can incorporate to get started:

Walk wherever and whenever possible.

Pick weekend excursion activities. Go for bike rides, mountain hikes, or play tennis or squash.

Take the stairs. Always.

Choose active vacations. Hiking, kayaking, skiing, swimming, biking… there are so many possibilities!

Get up and move whenever you can. Sitting is bad for you. Move often.

 

Tests to find out if you are fit:

Below are some fitness tests that can help you monitor your body and track the progress.

  1. Heart rate test:

Heartbeat is a measure of fitness. A healthy heart rate is 60 to 100 beats a minute is standard for all adults. To calculate your pulse, time your watch and count the number of beats in 10 seconds. The number you got, multiply it by 6. This will give you heart rate per minute. For instance, you get to 15 beats in 10 seconds. You have to multiply that by 6 for a total of 90 beats a minute.

  1. Flexibility: Sit-and-reach test

The test is a simple way to measure the flexibility. It not only takes care of the back of your legs but also hips and lower back. Here’s how:

Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark. Place the soles of your feet even with the 15-inch (38-centimeter) mark on the yardstick. Try and reach forward as far as you can. Gradually exhale as you reach and holding the position for at least 1 second. Note the distance you reached. Repeat the test two more times.

3.  Muscular strength and endurance: Setup test

This test focuses on the strength and endurance of your abdominal muscles. Here’s how to do the test:

Lie on the floor with knees bent at a 90-degree angle and feet flat on the floor. A partner holds your feet firmly to the floor. Another option is to place your feet on the wall so your knees and hips are bent at a 90-degree angle. Cross your arms across your chest. This is the down position.

Raise your head and shoulders off the floor, to move up into the position. Don’t lift your buttocks off the floor. Return to the down position. Each time you move to the up position is counted as one sit up. Try and do as many setups as you can in one minute. You’ll notice the count increasing each time you do them.

4. Running or jogging test:

To boost aerobic fitness, you must to time yourself on a 1.5-mile (2.4-kilometer) run or jog. The times are generally considered indicators of a good fitness level based on age and sex. A lower time generally indicates better aerobic fitness, and a higher time suggests a need for improvement.

5. Muscular strength and endurance: Pushup test

Pushups help you deal with muscular strength and endurance. If you are a beginner, do modified pushups on your knees. If you’re generally fit, do classic pushups. For both types:

Lie with a face down on the floor and keep your elbows bent. Your palms should be next to your shoulders. Keep your back straight and now gradually push up with your arms until your arms are extended completely. Lower your body completely. Keep going until your chin touches the floor. Go ahead with as many pushups possible until you reach your threshold.

6. Body composition: Waist circumference

In case circumference of your waist is greater than your hips, that means you carry more weight above the hips. It hints that you have an increased risk of heart disease and type 2 diabetes. The risk in case of women is high if waist circumference is 35 inches (89 centimeters) or more and for men if waist circumference is 40 inches (102 centimeters) or more.

With a cloth measuring tape, measure your waist circumference just above the hipbones.

7. Body composition: Body mass index

Your body mass index (BMI) gives you precise information whether you have a healthy amount of body fat. There are plenty of BMI calculators online for your use.

Monitor your progress:

Take the same measurements about six weeks after you begin an exercise program and periodically afterward.

Celebrate your progress and adjust your fitness goals accordingly as you start getting positive result.

The Summary

So, every aspect of fitness is equally important. And neglecting any one of it may act negatively on our health. Only by achieving a healthy body, can we carry out other bodily functions smoothly.

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