How do I age Healthy & Strong
Getting older is inevitable (and certainly better than the alternative). Aging is a biological process which we cannot stop but we can delay the decline of aging with smart choices along the way. From the foods you eat and how you exercise to your friendship. It all has an effect on how fast or slow your body ages.
The main reason for non-biological aging is bad habits, so if we want to start living in a healthier way we must pay full attention to these, to lead us to the stage of the end of our days.
WHO recommends 150 minutes of physical activity that raises your heart rate like walking, cycling and HIIT. For this reason, We invite you to carry out the following activities, which will help you improve your lifestyle and help you reach that age with strength and health.
Sleep well and try to make it an uninterrupted sleep.
Everybody needs a different amount of sleep. Make a note of how you feel each day to get a better understanding of how much sleep you need.
If you feel relaxed and energized, you've likely had a good night's rest. If not you might feel tired and irritable. Studies show that most adults feel their best after getting seven or more hours of sleep on a regular basis. However some feel fine after getting less sleep, while others need more especially when you are young.
Your age, genetics, environment and medical conditions all play a part in how much sleep your body needs. Try sleeping 7 hours of sleep for few days and if you still wake up feeling tired and sleepy during day then you may need more than seven hours of nightly sleep
Avoid ultra-processed foods
Processed meats like hot dogs and sausages have been salted, cured or smoked to enhance flavor and improve preservation. A number of studies have found associations between eating a lot of processed meats and poor health A Harvard review found that eating one serving a day of processed meats like bacon, sausage and deli meats was associated with a 42 percent higher risk of heart disease and 19 percent increased risk of diabetes. Processed meats had about four times more sodium and 50 percent more nitrate preservatives than unprocessed meats. Other research has implicated processed meats in a higher risk for colon cancer. Skip packaged foods.
Drink enough water
About 15.5 cups (3.7 liters) of fluids a day for men
About 11.5 cups (2.7 liters) of fluids a day for women
Avoid smoking and drugs, do not drink alcohol in excess
They contribute to poor mental health and are among the top causes of preventable deaths. Enough said.
Eat fruits and vegetables
Add darkly colored fruits and vegetables — blueberries, cherries, spinach and kale to your diet. They are loaded with nutrients, fiber and carotenoids. Have fruits and vegetables to lead a fruitful life.
Take care of your posture, stretch your muscles and relax from time to time
Good posture, positions the body correctly and makes sure your weight is evenly balanced. This means that the skeleton, muscles and ligaments aren’t overstretched or strained.
Good posture makes sure your spine has three curves. It also keeps the muscles on each side of the spine strong and well balanced. It will help prevent pain in your back, and may make you more mobile and less tired. You can use good posture while you are sitting and standing. Make sure you relax and breathe normally.
Be mindful of your posture during everyday activities, like watching television, preparing / eating a meal, sitting in front of computer , while using hand held devices or walking etc.
Avoid stressing about work
Being available around the clock will easily burn you out. It’s important to create clear boundaries between your work and home life to help you avoid potential stress. Setting aside time for self-care is a must if you regularly find yourself feeling overwhelmed by work. This means prioritizing sleep, setting aside time for fun, and making sure you’re eating throughout the day. While perfectionism has some positive benefits, it can also be highly stressful and lead to burnout. Nothing in life is worth if you don't enjoy it.
Exercise at least 4 times a week
Badminton fits perfectly to the High Intensity Interval Training activity. Two hours of a doubles game will give you around 7500 steps and cost you between 800 - 1500 calories.
Surround yourself with good Company
Learn to distinguish the people who Support you vs Stretch you. Having a blend of the right Stretchers and Supporters will elevate you to your Greatness and do wonders for your health and quality of life!
