You know that healthy habits, such as eating well,
exercising, and avoiding harmful substances, make sense, but did you ever stop
to think about why you practice them? A healthy habit is any behavior that
benefits your physical, mental, and emotional health. These habits improve your
overall well-being and make you feel good.
Eating right and exercising regularly can help you
avoid excess weight gain and maintain a healthy weight. According to the Mayo Clinic, being physically active is essential to
reaching your weight-loss goals. Even if you’re not trying to lose weight,
regular exercise can improve cardiovascular health, boost your immune system,
and increase your energy level.
Plan for at least 150 minutes of moderate physical
activity every week. If you can’t devote this amount of time to exercise, look
for simple ways to increase activity throughout the day. For example, try
walking instead of driving, take the stairs instead of the elevator, or pace
while you’re talking on the phone.
Eating a balanced, calorie-managed diet can also
help control weight. When you start the day with a healthy breakfast, you avoid
becoming overly hungry later, which could send you running to get fast food
before lunch.
Additionally, skipping breakfast can raise your
blood sugar, which increases fat storage. Incorporate at least five servings of
fruits and vegetables into your diet per day. These foods, which are low in
calories and high in nutrients, help with weight control. Limit consumption of
sugary beverages, such as sodas and fruit juices, and choose lean meats like
fish and turkey.
Doing right by your body pays off for your mind as
well. The Mayo
Clinic notes that physical activity stimulates the production of
endorphins. Endorphins are brain chemicals that leave you feeling happier and
more relaxed. Eating a healthy diet as well as exercising can lead to a better
physique. You’ll feel better about your appearance, which can boost your
confidence and self-esteem. Short-term benefits of exercise include decreased
stress and improved cognitive function.
It’s not just diet and exercise that lead to
improved mood. Another healthy habit that leads to better mental health is
making social connections. Whether it’s volunteering, joining a club, or
attending a movie, communal activities help improve mood and mental functioning
by keeping the mind active and serotonin levels balanced. Don’t isolate
yourself. Spend time with family or friends on a regular basis, if not every
day. If there’s physical distance between you and loved ones, use technology to
stay connected. Pick up the phone or start a video chat.
Healthy habits help prevent certain health
conditions, such as heart disease, stroke, and high blood pressure. If you take
care of yourself, you can keep your cholesterol and blood pressure within a
safe range. This keeps your blood flowing smoothly, decreasing your risk of
cardiovascular diseases. Regular physical activity and proper diet can also
prevent or help you manage a wide range of health problems, including:
metabolic syndrome
diabetes
depression
certain types of cancer
arthritis
Make sure you schedule a physical exam every year.
Your doctor will check your weight, heartbeat, and blood pressure, as well as
take a urine and blood sample. This appointment can reveal a lot about your
health. It’s important to follow up with your doctor and listen to any
recommendations to improve your health.
Boosts
energy
We’ve all experienced a lethargic feeling after
eating too much unhealthy food. When you eat a balanced diet your body receives
the fuel it needs to manage your energy level. A healthy diet includes:
whole grains
lean meats
low-fat dairy products
fruit
vegetables
Regular physical exercise also improves muscle
strength and boosts endurance, giving you more energy, says the Mayo Clinic. Exercise helps deliver oxygen and nutrients to
your tissues and gets your cardiovascular system working more efficiently so
that you have more energy to go about your daily activities. It also helps
boost energy by promoting better sleep. This helps you fall asleep faster and
get deeper sleep.
Insufficient sleep can trigger a variety of
problems. Aside from feeling tired and sluggish, you may also feel irritable
and moody if you don’t get enough sleep. What’s more, poor sleep quality may be
responsible for high blood pressure, diabetes, and heart disease, and it can
also lower your life expectancy. To improve sleep quality, stick to a schedule where
you wake up and go to bed at the same time every night. Reduce your caffeine
intake, limit napping, and create a comfortable sleep environment. Turn off
lights and the television, and maintain a cool room temperature.
When you practice healthy habits, you boost your
chances of a longer life. The American Council on Exercise reported on an
eight-year study of 13,000 people. The study showed that those who walked just
30 minutes each day significantly reduced their chances of dying prematurely,
compared with those who exercised infrequently. Looking forward to more time
with loved ones is reason enough to keep walking. Start with short five-minute
walks and gradually increase the time until you’re up to 30 minutes.
Bad habits are hard to break, but once you adopt a
healthier lifestyle, you won’t regret this decision. Healthy habits reduce the
risk of certain diseases, improve your physical appearance and mental health,
and give your energy level a much needed boost. You won’t change your mindset
and behavior overnight, so be patient and take it one day at a time.
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