Here are our 10 simple tips to help you to improve your fitness and general health.
1. Get Moving
Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.
In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. “It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time,” says Gaesser.
2. Prime the Pump
Resolve to participate in physical activities that involve the large muscle groups of the body.
Get rid of the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. Integrate some old and new fitness tools which allow you to move your body in a more functional setting. These include cable machines, fitness balls, medicine balls, balance disks, traditional dumbbells and don't forget about the power of using your own bodyweight.
More efficient movement creates more efficient power making this is a relevant inclusion in our list of healthy tips. Golfers maintain an athletic posture over long periods of time and require both trunk and core stabilization and endurance. By increasing your strength and endurance in the core region of your body, you provide both a solid base of support for rotation in addition to the proper transfer of power throughout the body.
3. Let Your Muscles do the Work
Resolve to lift weight or use resistant exercises to place demands and challenge your muscles.
Weight lifting is a unique and different kind of sport because of the dynamic movement by lifting the weight under a full squat and with the lightening speed, moving the weight overhead with a fast movement of legs and hips to generate a large amount of force upon a loaded barbell. Weight lifters are not only strong but sometimes it boosts your energy as well.
It is better to start with a weight that you can easily handle at least ten to twelve repetitions. And for the first set, it is better to do the routine wih minimal weight, before starting the proper workout. If you were to start with heavy weights, it may tear the muscle easily and result in injury.
4. Loosen Up
Resolve to stretch regularly before and after or during exercise. Remember to move your muscles through their full range of motion on a regular basis.
Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging. Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion.
Stretching also increases blood flow to the muscle. You may learn to enjoy the ritual of stretching before or after hitting the trail, ballet floor or soccer field. But, before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere, proper technique is key. Stretching incorrectly can actually do more harm than good.
5. Win the Losing Game
Resolve to maintain your weight at an appropriate level. If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation).
Now that you have reached your weight loss goal, we are sure you wouldn't want to slip down the slippery slope of weight gain again. The real task of managing your weight lies ahead. So, what will be your plan of action? The most pivotal point to note here is that you have to make your weight loss a permanent one or we will have failed in helping you in this list of healthy tips.
6. Watch What You Eat
Resolve to eat a healthy diet. Good nutrition equates to good health. Good nutrition involves providing your body with the required nutrients in appropriate amounts.
An eating plan that helps manage your weight includes a variety of healthy foods. Add an array of colors to your plate and think of it as eating the rainbow. Dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients.
7. Chill Out
Resolve to keep matters of your life in proper perspective. Know what factors you can and cannot control in your life. Don't stress out over those things beyond your control. See change as an opportunity, not a threat.
Place one hand on your stomach and the other on your chest, right over the breastbone Open your mouth and gently sigh, and as you let your shoulders and the muscles of your upper body relax down with the exhale. It's all about relaxing the muscles of your upper body. Close your mouth and inhale slowly through your nose by pushing your stomach out. Inhale as much air as you comfortably can.
Exhale through your mouth by pulling your belly in. Repeat.
8. Get Plenty of Rest
A resolve to get enough sleep must be included in any list of healthy tips. The basic guideline concerning how much sleep you need is whatever enables you to feel refreshed, alert and in relative good spirits the next day. Sleep helps to rest and restore your body both physically and mentally.
Not getting enough sleep may be the reason you're sick in the first place. Proper rest is important for boosting the body's immune system and allowing it to fight damage. If you're sick, take things down a notch and rest — the last thing you want to do is overwork an already weakened immune system! Consider cutting back on exercise, calling in sick to work, or skipping a day from school.
9. Keep Your Focus on the Task at Hand
Resolve to make time to exercise on a regular basis. Consistency gets results. Focus on the muscle you are exercising. Don't just go through the motions.
If there's one thing we could all probably use a lot more of, it's the ability to focus. But telling yourself to stay focused on a task, especially a mundane one, is often a lot easier said than done.
There are several techniques that can help you zone in on the task in front of you. A few strategies you might want to try to minimize or eliminate such internal distractions are to make sure you are well-rested prior to the task and to use positive thoughts and imagery to fight off anxiety and worry. If you find your mind wandering toward distracting thoughts, consciously bring your focus back to the task at hand.
10. Keep in Mind that There is No Free Lunch
Resolve to commit to sound lifestyle choices. For example, don't smoke. Maintain an appropriate level of body fat. Avoid the latest fitness and diet fads, magic potions and exercise gadgets that seem too good to be true (they always are).
Following a diet plan rich in vitamins and nutrients will help your body function fully. Eat from each group on the USDA food pyramid to ensure you aren't missing out on anything. If you aren't getting the proper nutrition you may experience weight gain and become prone to illnesses such as diabetes and heart disease. If you have certain dietary requirements, consult your physician before starting nutritional supplements.
Concluding Our List of Healthy Tips for Fitness Success
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We hope you found our list of healthy tips useful. Come back and let us know by commenting on how you improved your fitness recently.