There are many ways to improve your health. The author of our novelty “Better every day” offers several more options (with comments from scientists!). We chose six of them. Incorporate these habits into your life – and the result will not be long in coming.
Gym membership is expensive, and home gym equipment is expensive. And the pedometer does not require extra spending and will help you find a fit figure, reduce weight and blood pressure. This conclusion was made by scientists from the University of Arizona: it turns out that health improves simply by wearing a pedometer. This is probably no coincidence. You can objectively measure your level of physical activity and set measurable goals for yourself by increasing the number of steps taken and maintaining the indicator at a high level.
Another study by British scientists found that people who wear a pedometer have 15% lower blood sugar levels – enough to lower their risk of type 2 diabetes.
Counting steps is fun. – A source
Take your pedometer for a test drive: wear it all week and record your steps at the end of each day. For the next week, set a goal to do 500 more steps per day. Continue until you reach 10,000 steps per day – that’s about 8 kilometers, which is how much it is recommended to walk every day to stay healthy and lose weight. And to motivate yourself, set yourself new goals for the number of steps or set up a challenge with friends and family.
Even if you exercise regularly and spend the rest of your time in a sitting position – in the workplace, in the car, on the couch – this can negate the positive effects of sports. What’s more, a study by the American Cancer Society found that women who spend more than six hours sitting a day – which is even less than the length of the working day in the office – are more likely to die from various causes by 37%. Even though they regularly work out in the gym. Long-term sitting increases body mass index, blood pressure and cholesterol levels – hence the increased health risk.
To spend less time sitting, try to increase your daily physical activity. Get to work on foot or by bike – or at least park your car a few blocks from the office for a little walk.
Cycling is also an aerobic exercise. This means the ability to strengthen the immune system. – A source
If you sit at your desk most of the time, set up alerts on your computer that remind you every 20-60 minutes to get up and walk. To spend more time on your feet, try to get up every time the phone rings, get a smaller cup to go to the cooler more often, communicate with colleagues in person, rather than by email.
Eat less salt
Shaking the salt shaker a couple of times can increase your sodium chloride intake and increase your risk of hypertension and heart disease. German scientists say that consuming more than 6 grams of salt a day is harmful – and most of us consume more than twice as much.
Even if you do not salt your food at all, the risk will still remain: most ready-made foods, even sweets, contain a huge amount of salt. To reduce your consumption, read labels carefully and try to cook more at home.
Be in nature more often
Dr. Richard Ryan, professor of psychology, psychiatry and education at the University of Rochester, and his colleagues recently conducted a study that showed that just being in nature boosts mood and boosts energy.
You don’t need so much to recharge: have lunch in the park, go to the embankment in the evening, go out to the balcony and look at the nearby forest. It’s okay if you can’t go out of town for the whole day: scientists have found that a short stay in nature is enough to increase vitality.
Go in for sports. Even at work
Research shows that sports programs in the workplace improve the health and performance of employees. Even if your company doesn’t have a gym, there are many options to add sport to workdays.
Dr. Rodney Dishman, professor of physical education at the University of Georgia, suggests considering cost-effective programs, such as hiring a yoga or Pilates instructor who comes into the office several times a week. If the bosses are not going to pay for it, invite interested colleagues to fold: when fitness is delivered directly to the office, it is easier to start exercising. Alternatively, put together a corporate sports team. Dishman notes that such group activities provide all participants with the social support they need to stay on track.
Make your serving perfect
You may be dizzy with counting grams of fat, carbs, calories, and vitamins. If so, use one simple rule of thumb to balance your diet. Amanda Mizrak, holistic medicine consultant and founder of Living Light Wellness in New York, says ideally all the colors of the rainbow should be on the plate.
“To begin with, I fill half the plate with green leafy vegetables with added red, orange and yellow – colorful vegetables and fruits,” says Mizrak. Divide the remaining half of the plate in half and fill one quarter with whole grains or starchy vegetables such as baked sweet potatoes, and the remaining quarter, about 100 grams of lean protein, is a piece of meat the size of a deck of cards.
The perfect portion will also be beautiful. – A source
To balance your meal, add some healthy omega-3 fats to your plate, such as seasoning a salad with olive oil or adding a few slices of avocado.
Sleep 7 hours
You’ve probably heard more than once that people who sleep for five hours or less are more at risk of a number of serious diseases. However, new research shows that those who sleep nine or more hours at a time are at the same risk.
According to the West Virginia University School of Medicine, seven hours is a magic number when it comes to sleep and health: resting six or eight hours a night also slightly increases your risk of heart disease. To smoothly tune your body to a healthy sleep duration, gradually increase or decrease it by a few minutes.
Based on the book “Better every day”
Post cover – unsplash.com