Are you feeling a little run down, not quite 100%?
We know everyone will feel a little run down from time to time, whether that's due to a cough or cold, longer-term health issues, or lack of sleep. This can make you feel groggy, tired, and unprepared for the day.
If you feel deflated that you're once again feeling a little unhealthy, this blog can help you to create healthy habits and keep them!
We give you 5 really easy-to-follow tips that you can use to keep you feeling energized, develop a healthy routine and help you to stay healthy.
5 Easy Tips To Stay Healthy
8 Hours Of Sleep
For you to stay healthy, sleep is a vital component, and getting enough of it is even more important.
Sleep is our body’s time to repair and detoxify itself. During sleep, your body releases proteins to improve your immune system and reduce inflammation which is important, especially if you're sick or recovering from an illness.
As you will probably already know, 8 hours is the ideal amount of sleep you should be getting in order to stay healthy. This is enough time for your body to fully recuperate, rest and recharge after you've been busy and active all day.
Getting enough sleep can also help your mind stay healthy. A good night's sleep can enable you to manage stress more effectively, makes you more alert during the day, and be able to use your brain to its full potential!
Get Active
We're all told from a young age that exercise helps you stay healthy. But of course, it's true!
It is obvious that exercise helps you to strengthen bones and muscles while managing to maintain a healthy weight.
But, exercise also releases endorphins and serotonin which are your happy hormones. It's been proven that just 10 minutes of exercise every day can help people feel happier and stay healthy.
And the best part about exercise is that it can be done anywhere and in any form you enjoy!
You can get outside to go for a brisk walk, or you can stay inside and choose from various body movements, including jumping jacks, body weight squats, push-ups, lunges, or climbing stairs to name a few things.
And, every activity can always be modified to meet your current fitness level and even made harder once you find your previous exercises too easy!
Eat (At Least Some) Healthy Foods
We know no one is perfect at this and it's okay to have some cheat days!
If you really want to make a conscious effort to eat healthily, planning is the key to achieving success.
Simple things you can plan to do to make healthy changes to your diet include:
- Preparing healthy snacks like fruit, vegetables, or protein bars to name a few
- Plan healthy options into your meals like adding vegetables
- Limit how much sugary foods you buy to limit the temptation you have to eat it
- Meal plan and prep ahead of time so they're ready to go when you get hungry
If you combine the above healthy eating tips together, you will be on your way to improving your diet.
Even using one step like consuming less sugary food can actually make you feel less lethargic and sleepy and give you a more positive outlook.
Drink Plenty Of Water
For most people, it is recommended that you drink half your body weight in oz of water PER DAY to stay healthy!
You should consume even more if you are someone who drinks caffeinated drinks, as it dehydrates your body more.
Water is so important to the body as it helps your organs to work properly, improves brain performance and improves digestion, not to mention our bodies consist of over 60% water!
Reduce Stress
Stress is one of the biggest factors that can make someone feel unwell. There are several physical symptoms associated with feeling stressed like tension headaches and your stomach feeling like it's in knots.
A technique that can help you control your stress is belly breathing. The technical term for this is diaphragmatic breathing.
When engaging the diaphragm during breathing, you stimulate a system in your body that promotes relaxation. Try to do this while lying or sitting comfortably for at least 5 minutes per day!
Reducing stress can also come from the environment you're in.
Getting out in nature has been proven to reduce stress and even lower the risk of depression. A study published in Proceedings of the National Academy of Science found evidence that walking in nature demonstrated decreased activity in the area of the brain associated with depression.
So it really is good for you to get out into nature and go for a walk!
How Can We Help You To Stay Healthy And Independent?
Feeling overwhelmed at making all of these changes to your lifestyle? Are you worried that you may not be able to fulfill your goals because of a busy schedule or very poor health?
If you're struggling to implement strategies to help you stay healthy and independent, or you need some extra support to manage your fitness and well-being, arrange a free discovery visit at our Waukesha clinic by filling in our simple web form or calling us on (262) 349-9297 where you can speak to one of our team, ask any questions you may have, and find out the best options to suit you.
More Free Resources To Help You Stay Healthy
Read Our Blog - Balance Training To Overcome A Fear Of Falling
Read Our Blog - Do You Need To Improve Balance For Healthy Aging?
Follow Us On Social Media - Fyzical Therapy & Balance Centers- Waukesha