Take up a healthy lifestyle. How to start leading a healthy lifestyle

We assume that it is unlikely that you will meet someone who would not dream of always being beautiful, full of strength and happy. Sometimes many try different sports, gyms, diets, walks in the parks. However, what do we know about a healthy lifestyle? It is rare to find someone who fully adheres to it. Why is this happening? What prevents people from taking care of their health? What will you have to do to look and feel great? And how to live long and successfully? We will try to answer all these questions below.

Healthy lifestyle – what is it?

Today, everyone's life is full of events, technologies and temptations. In our developed times, people are accustomed to running somewhere and rushing, to make the most of it. Work quickly, learn new things, eat fast food, take medications with immediate effect. There is no extra minute for relaxation and basic attention to yourself. However, sooner or later your health will fail. It never happens on time and always brings bad results.

It's easy to avoid this outcome. Just know and follow the rules of a healthy lifestyle. What kind of “beast” is this? A healthy lifestyle is a set of useful habits that have a positive effect on a person’s life. With its help you can improve your health, increase your life expectancy and be happy. A healthy lifestyle has become especially relevant lately. Technological progress, poor ecology and lack of mobility have a detrimental effect on people. Various types of stress appear, leading to diseases, often chronic. In this regard, a healthy lifestyle is extremely important for our society.

What does a healthy lifestyle consist of?

Maintaining a healthy lifestyle helps everyone take care of and care for their body. It contributes to its strengthening, stability and strength. This is true only under one condition. You need to use all its components. There are many classifications of them. We chose a simple and meaningful one. So, a healthy lifestyle consists of:

1. proper nutrition;
2. sports;
3. personal hygiene;
4. different types of hardening;
5. giving up or minimizing bad habits.

Proper nutrition

Eating right, first of all, means eating only healthy foods. They provide the body with various substances that help it grow and function. Proper nutrition should be extremely balanced.

A person, especially with the problem of excess weight, should adhere to several principles of proper nutrition:

1. Food should be varied. This means that the diet must include products of both animal and plant origin;
2. The calorie content of the diet should not exceed the daily requirement. Everyone has their own. Many lifestyle aspects are taken into account when calculating your caloric intake. For example, the presence of physical activity, excess weight, illness, etc.
3. At least 5 meals per day. They include three mains and two snacks. You can’t go hungry – that’s an axiom. To always feel good, learn to eat 5 times a day at the same time;
4. Eat slowly. This way, you will feel full in time, not overeat and enjoy the taste;
5. Chew your food well. This is a salvation for the stomach and the entire digestive system. Experts recommend chewing food at least twenty times;
6. Eat liquid. Be sure to consume soups daily. They promote the secretion of gastric juice. In this way, soups simplify the process of digesting other dishes;
7. We eat vegetables and fruits rich in vitamins. This is a great option for a snack. Fresh vegetables and fruits will not only satisfy hunger, but also replenish the lack of nutrients;
8. Drink, drink and drink again. The amount of water per day is 1.5-2 liters. Tea, coffee and soups do not count. In the morning, drink a glass of water on an empty stomach. You can add lemon for taste;
9. We consume fermented milk products. Low fat content is best, but not low fat. They contain healthy protein and promote speedy digestion;
10. Don't be lazy, eat only freshly prepared food. Over time, food loses its beneficial properties.

The rules of healthy eating are quite simple and do not require special skills. Today, there are a lot of services available where everyone will find recipes to suit their taste and will be able to control the calorie content of dishes and the amount of water consumed.

Sports and physical activity

Our body is our main tool. With its help we can perform all our functions. Therefore, it is very important that the body is always in order. First of all, you need to use it. Movement is life. Couldn't have said it better. Let's take a car for example. If it sits idle for many years, it becomes covered with rust and becomes unusable. So is our body. The less we move, the greater the risk of disease. It's good if you have a lot of free time. You can attend group classes, exercise at the gym or dance. There are a lot of options. But what to do if you are a busy person and have almost no free time? The ideal option for you is morning exercises. Dedicate 10-15 minutes a day to it, and your body will always be in excellent condition.

On the Internet you can find a huge amount of information about exercises and morning exercise techniques. In addition to the above, running has a great effect on the human body. A morning or evening run lifts your spirits. By choosing picturesque places for running, you can clear your mind of unnecessary thoughts and relax. It doesn't matter what type of physical activity you choose. It is important that they give you pleasure.

Personal hygiene and healthy sleep

Hardening

To reduce the risk of disease to a minimum, it is worth hardening. It helps the body fight unfavorable external factors. There are many ways to increase resistance and immunity:

1. Taking air baths. This is the most accessible and easiest way. Try to take frequent walks in the fresh air and ventilate the premises. In the summer, go out into the countryside. Clean forest air is the best disease prevention;
2. Sunbathing. No less effective for a person is exposure to the sun. However, you should be careful with it and avoid direct rays at midday. Burns and heat strokes should also not be allowed to occur;
3. Walking barefoot. Our feet have many sensitive points. Their massage leads to normalization of the functioning of important organs;
4. Rubdowns– a soft and gentle method of hardening. It is suitable even for small children. The process involves rubbing the body with a massage mitten, washcloth or wet towel;
5. Pouring cold water- the most famous method. You can douse yourself completely or partially. It is important to wipe yourself with a dry towel after the procedure;
6. Cold and hot shower. Alternating cold and hot water gives skin tone, rejuvenates and strengthens the body.
7. Winter swimming. This type of hardening requires a responsible and careful attitude. Before starting procedures, you should consult your doctor.

Rejection of bad habits

We will not go deep and talk for a long time about the dangers of smoking, alcohol and drugs. This is a well-known fact. We really hope that each of you, our readers, values ​​​​your health and has long given up these destructive habits or is now on the way to this.

A healthy lifestyle is the basis of both a person’s physical and spiritual health. Many have heard and read about this, because now it is a trend, but not all people fully understand what a healthy lifestyle is.

Most people who start to lead a healthy lifestyle give up within a few weeks, and some within a day. Their desire to become healthier and change their lives quickly fades and disappears through a lack of motivation and the wrong approach.

How often have you promised yourself to start leading a healthy lifestyle starting tomorrow?

You started to adhere to some kind of regime, eat right, play sports, but you were not enough for a long time.

Or you have long had a desire to lead a healthy lifestyle, but you don’t know where to start, you don’t have complete guidance and idea what it is healthy lifestyle?

When I first decided to lead a healthy lifestyle, I thought it was simple. Then it seemed to me that a healthy lifestyle meant the absence of bad habits, not eating after six and playing sports 1-2 times a week. But that's not all!

A healthy lifestyle is a conscious choice for everyone, as you begin to think and analyze what you eat, what you do, and understand what is harmful to your health.

A healthy body is a product of a sound mind!

So, where to start leading a healthy lifestyle?

1. Change your thinking.

I think this is the most important thing! After all, all sources of problems in our lives begin in our head. You have to change your thinking. Many now write that the main thing here is motivation, but as statistics show, it is not enough for a long time.

Healthy lifestyle– this is not only some kind of diet, physical exercise, hygiene, first of all, it is the creation of oneself as an individual, the ability to be responsible for one’s life.

Developing healthy thinking means having a positive attitude towards the surrounding reality, eliminating the appearance of destructive states and emotions, such as anger, resentment, envy, irritation, everything that harms your health, both physical and spiritual.

You can find out more about this in my articles:

2. Develop willpower

To begin with, it is better to start with small and simple actions to improve and strengthen your body. Gradually give up unhealthy foods, start doing a little exercise in the morning, drink more water, walk more. Taking gradual, daily steps will help you stay on track with a healthy lifestyle.

How to lead a healthy lifestyle?

I suggest you follow some basics of a healthy lifestyle that will ensure excellent well-being and healthy functioning of your body.

1. Adjust your water balance.

We consist of 80-90% water and every day 1.5 liters of water come out of our body in different ways. Our minerals come out with it. Therefore, it is very important to replenish them.

Tea, coffee, borscht - does not count as water! In the morning we got up - a glass of water, washed our face, brushed our teeth - a glass of water. We had breakfast, an hour passed - a glass of water. Water all day! A glass of water at night.

You need to reach your physiological water norm (30 ml/kg body weight). That is, if my weight is 50 kg, multiply by 30 mg. = 1.5 liters of water per day, this is my norm. But don't forget about water quality. It is very important!

1. Proper nutrition.

I don’t mean diets that only harm the body, but a complete, healthy diet.

Friends, well, sausage and cookies cannot contain everything you need for full development!

The first thing to do is to remove harmful and eternal food from your diet.

“Eternal food” is something that does not disappear at the appointed time. For example, you buy milk, but the expiration date is a year or, for example, sausage. There cannot be meat in it because meat costs more than sausage. This also includes all CO2 drinks, sweets, mayonnaise, white bread, instant coffee, canned food, products made from premium flour, packaged juices, etc.

Try to eat natural products, that is, natural cottage cheese, and not cottage cheese with fruit filling; drink natural yogurt and kefir, not fruit yogurt, etc.

More fruits and vegetables!

Choose lean meat - beef, lamb, chicken, rabbit.

An excellent alternative to products made from premium flour is whole grain bread and pasta made from durum flour, yeast-free bread, and brown rice.

Don't forget about legumes such as beans, peas, chickpeas.

Eat more non-instant cereals. And train yourself to start your morning with oatmeal, a very healthy porridge. I myself can’t imagine my morning without this porridge.

More details in this article ""

You must understand what you are eating! And remember, it is better to eat a little, but often, than to overload your stomach.

1. Cleansing and strengthening the body.

Give yourself fasting days and stick to fasting. After all, Christian fasts were invented for a reason. Fasting was invented so that people could cleanse themselves of internal toxins, cleanse their body and soul. Try to fast, and you will see that your body will thank you for it. Give him the opportunity to rest and regain his strength. Start simple. Set yourself fast days when you eat, for example, only vegetables and whole grain bread. Many people also practice one-day fasting. Believe me, this will not harm your body, but on the contrary, it will give you strength.

Also, the beginning of a healthy lifestyle life- This is a rejection of all bad habits. I will not write now about the dangers of smoking, drugs and alcohol. They talk and write about this a lot, but it’s of little use. Because it all starts with a mindset and a sense of where you are going. Remember, it is your choice: continue to kill your body with alcohol, drugs and smoking or become a conscious person and make conscious choices every day...

And another way to strengthen the body is. Now many people associate hardening with swimming in an ice hole or being doused with cold water. But remember, everything should be gradual! Personally, I practice contrast showers and towel drying. This is a great tonic in the morning, especially after a morning run.

And, of course, do not forget about normal sleep - at least 7-8 hours, so that the body is completely rested and restored.

1. Movement is life!

We all know about this, but we still continue to lead a passive lifestyle. But just half an hour of walking every day will save you from many health problems in the future. Understand that a sedentary lifestyle makes you sick and weak.

Start your day with a little exercise. I start the day with the usual swings of arms and legs, bending, stretching, squats. I spend 10-15 minutes on this. But after this you will feel that your body has woken up and energy will appear. At the same time, turn on the music and start your day with positive emotions.

Active pastime. On days when I don't run, I do yoga, dancing, meditation, or increase the time of morning exercise to 20-25 minutes, adding exercises for the abs, legs, buttocks and arms. I'm trying to walk more.

If you have a sedentary job, just sometimes get up, squat, walk and you will immediately feel much more energetic. I talk about this in more detail in the article “”

Try several options for physical exercise and choose what suits you and what you like. After all, we are all individual.

The main thing is not to lie on the sofa!)

And don't forget about relaxation. Start practicing meditation or simply find time to be alone and relax. Take relaxing baths, go for a massage, a sauna, etc. After all, positive emotions are the basis of your health and beauty.

Healthy lifestyle– this is not only adherence to some principles and rules, it is your every minute choice, your attitude to the world, your thinking, caring for your development, love for yourself and others. In general, starting to lead a healthy lifestyle is very simple, all you need to do is want it!

Friends, if you have any additions or recommendations, please share them in the comments! Let's practice a healthy lifestyle together!

I like it I don't like it

Healthy lifestyle - where to start and how to do it? This question arises for many people. However, not everyone is able to answer it. Expressions that claim that we will have everything if we have health have become banal. Not only does no one fight with them, but no one even tries to argue. Almost every person understands how many benefits will be received by those who lead a correct lifestyle. However, there are many excuses for not thinking about your health. Therefore, in order to lose weight or heal, many begin to go on diets and visit doctors. It is very difficult to meet a person for whom the pursuit of health has become a lifestyle.

You just need to get started

The media is already filled with various articles and reports, the purpose of which is to convey to people the idea of ​​a healthy lifestyle. However, readers perceive all these attempts as boring and well-known teachings. They don't believe in success. But experts continue to insist that a correct lifestyle is necessary. Thanks to it you can maintain your health. All you have to do is start taking your body into account. But I lack willpower.

Do you have a desire to start leading a healthy lifestyle? You should not put it off until later, until Monday or some other date. Start doing everything today and now. The main thing is to overcome yourself and start making your desire come true.

What terms and conditions should I read?

Where to start a healthy lifestyle? First of all, you should familiarize yourself with the basic conditions that go hand in hand with it. Neither weight loss, if you strive for it, nor just health, nor energy - none of this will be achieved if you do not comply with the following conditions.

1. Required to get up early. But for this we need to go to bed much earlier than we are used to. The period from 10 pm to 2 am is considered to be the most sound sleep. After that it is only superficial.
2. Where to start a healthy lifestyle? Movement is necessary. There must be a lot of it.
3. You need to take into account the rules of nutrition in your daily life:

• Eat anything that contains a lot of energy (sweet potatoes, bananas, apples, oranges, eggs, almonds, salmon).
• You need to eat little, at the right time and in the right combination.
• You need to constantly drink fresh water. You should consume about 3 liters per day.
• Every day you need to remove toxins from your body.
• You should do something serious that will benefit you.

What to do in the morning?

Where to start the day by choosing a healthy lifestyle? After you get up in the morning, thoroughly clean your mouth, as well as your nostrils and ears. Use a teaspoon to clean your tongue well. As experts advise, you need to walk barefoot on the grass for about 10 minutes. However, not all yards have grass, and this rule cannot be used in winter. In such a situation, you just need to trample in cold water for about 10 minutes. You can pour it into the bathtub or into a fairly large basin. The water temperature should be reduced gradually. The purpose of such an event is to harden the body. After the procedure is completed, you should wipe your feet dry and put on socks.

Simple but effective steps

Where to start a healthy lifestyle? You can massage your head yourself with your fingers or a nylon brush. This must be done until a surge of warmth is felt throughout the body. Dry your body using a damp towel. After this, you will feel a surge of energy, freshness and vigor.

After all the steps described above, you can take a shower. It is necessary to alternate cold jets with hot ones: about 15 seconds for cool water and one minute for fairly warm water.

Movement is necessary

You need to walk at least half of the road to work at a brisk pace. And it is best to choose a route where there will be as few encounters with vehicles as possible. Naturally, not every person can boast of having the time to complete all the procedures described above before starting work. However, a healthy lifestyle requires this. Where to start it? Plan your morning in such a way that you can complete at least part of the procedures. And if there is still time for gymnastics, then that will generally be good. If not, then the set of exercises can be moved to the evening. Watch your posture throughout the day.

Where to start a healthy lifestyle? You should list the main actions that will definitely not be superfluous in your endeavors.

Action #1. Get rid of habits that are not beneficial

You need to become aware of your bad habits. There can be quite a lot of them. These, in addition to the well-known ones, include constant lack of sleep, completely unhealthy diet, and rare pastime in the fresh air. The transfer will be quite long. It is necessary to admit that you have such habits too. Therefore, there is no need to postpone the transition to a healthy lifestyle until later. With age, a large number of restrictions appear, which will negatively affect attempts to change the usual foundations.

How to start a healthy lifestyle? Make a list of your not-so-healthy habits. Its title should demonstrate your desire to get rid of all these unnecessary attachments. The reason should also be indicated. You need to understand why you want to give up bad habits.

Action No. 2. Where did not entirely healthy habits come from?

You need to determine why you developed bad habits. There are situations when they simply appear out of nowhere, due to an unfavorable combination of circumstances. It's easier to get rid of such habits. But the situation can become noticeably more complicated if they are closely related to your social circle. In addition, a person can be completely sure that without this habit it will be quite difficult for him to live. How to start leading a healthy lifestyle? You should think about what is more important to you by trying to give up your usual actions. Do not be afraid. In fact, everything is not as scary as it might seem at first glance. We must try to find alternative solutions by trying to give up bad habits and replacing them with something more useful.

Action No. 3. Be fully aware of your goal

You need to clearly understand what you need. You will also need to develop a plan to achieve your goal. It should be quite detailed. The right lifestyle should begin with constant personal planning. It is very important to carefully think through and analyze the goals of your life, regardless of whether they are short-term or not. Try to develop a detailed plan that will describe exactly how to achieve them. Think carefully about what could make your life more joyful and prosperous. It may also happen that some plans should be postponed until later for more important actions.

So, the beginning of a healthy lifestyle should come from the process of writing a list of goals and plans to achieve them. You can create an action algorithm that will last for several years. A plan is also needed that outlines actions aimed at transitioning to a healthy lifestyle.

Action No. 4. Expanding your interests is important

It is necessary to expand your circle of interests and communication. You shouldn’t expect that when you transition to a healthy lifestyle, absolutely all your friends will remain with you. There will also be those who will stop communicating with you completely for lack of more common interests. To get out of this situation, you need to expand your circle of friends. First of all, you need to be truly passionate about something new. Gradually, new acquaintances will begin to come into your life who will completely share your interests. Ultimately, life will be completely transformed, becoming more vibrant and interesting.

Action #5: What problem are many reviews talking about?

Healthy lifestyle - where to start? Feedback from those people who were able to achieve this goal suggests that you need to be aware that not everything can be achieved in a rush. Some things should be done gradually. You won’t be able to get rid of all bad habits at once. You just need to start adding something new and useful to your life. You cannot make life useful in one fell swoop. If you don’t have the strength to give up old habits and replace them with something more useful and new, then you need to think about the reasons for this behavior. You should try to find a compromise without forcing yourself. First of all, you need to switch to something that is not related to the issue at hand. For example, you can always buy comfortable shoes for walking.

Action No. 6. Development must be regular

You need to constantly improve while continuing to improve your life. You need to constantly analyze how you behave every day, your habits. Try to improve by finding the best solutions to emerging issues. You may be able to discover a bad habit that you never thought existed. Immediately try to analyze the situation and eliminate the identified shortcomings.

The importance of proper nutrition and hydration

Healthy lifestyle - where to start? Nutrition must be correct. After all, you are what you eat. And if you want to be healthy and feel energetic even in old age, then you need to eat only healthy food. You should become familiar with the following components of a healthy diet.

1. Food should include 15% protein. You can eat beef, chicken, seafood, etc.
2. The diet should contain about 35% fat. This element is found in everything except liquids, fruits and individual vegetables. The daily intake of vegetable oil should not exceed 20 grams, animal fats - no more than 10 grams.
3. The food should contain about 50% carbohydrates. 40% of them should be difficult. To do this, you need to eat vegetables, cereals and fruits. The remaining 10% comes from monosaccharides. They should be understood as juices, sweet carbonated drinks, confectionery, bananas.

Some experts say that about 40 milliliters of liquid should be supplied per 1 kilogram of live weight per day. Half of this dose comes from solid food, the rest from drinks. If you water yourself correctly, you can look fresher. However, you shouldn’t get carried away.

Sport is the best way to lose extra calories

If the question arises about where to start a healthy lifestyle and weight loss, then you should think about playing sports. Remember that one gram of fat contains 9 calories. And in order to deal with one hundred grams of unnecessary substance, you should spend at least 900 calories.

Half the battle is just getting started. If you have not yet embarked on the sports path, then you should start small. In the morning you can do gymnastics. It's also worth considering using steps rather than an elevator.

It is important to control your emotions

Learn to manage your own emotional state. There is no need to get upset and explode over all sorts of trifles. You should try to approach emerging problems with a philosophical approach. Be kind to others. And this, in combination with the above actions and recommendations, will help you find harmony with the world. And your physical condition will be simply excellent.

Without the right motivation, a dream will remain a dream.

To summarize all of the above, one simple factor should be noted, without which it is unlikely that you will be able to cope with the task. Do you want to then tell your friends, children or grandchildren stories on the topic “How I started leading a healthy lifestyle”? Then learn how to properly motivate yourself. Without the desire to achieve your goal, a healthy lifestyle will remain just a dream.

There are a variety of ways to get motivated. These include images with ideal shapes for you, and the presence of a dress that will be several sizes smaller. Or maybe you have a loved one for whose sake you can achieve your goal? It is very important to choose a good incentive that will be effective and will not allow you to eat chips while lying on the couch instead of jogging. If you have the desire, you will be able to achieve your goals, regardless of the difficulty. Good luck in fulfilling your intentions!

Small changes lead to big changes. Use these simple tips, take a step in the right direction and turn your body into an impenetrable fortress!

You may think you've already taken a giant step towards a healthier lifestyle, but the truth is that eating well isn't just about drinking protein shakes and whipping up a dozen egg whites for breakfast. If you really want to restore your health or just want to replenish your vitality, you need to understand that sometimes minor but correct changes are enough to achieve your goal. A little change in your eating habits, dusting off your outdoor shoes can be a great starting point. Use these 40 tips as a road map to your path to better health.

1. Avoid refined foods

Eliminating refined, powdered foods can make a big difference in your diet. These foods are so heavily processed that they typically no longer contain any real nutrients. Cutting out food waste will not only help you manage your weight and maintain normal blood glucose levels, but it will also leave more room for nutrient-rich foods chock-full of vitamins and minerals. Trade the energy boost (and crash) of a sweet glazed donut for much healthier fresh fruits, vegetables and whole grains.

2. Take fish oil

Fish oil helps fight depression, heart disease and type 2 diabetes. In addition, it reduces the risk of developing cancer and improves the composition of body tissues. Considering the possible benefits, fish oil can easily be called a supplement that everyone should take. 3-6 grams per day will be enough for you, depending on how often you eat fatty fish.

3. Drink green tea

Filled to the brim with powerful antioxidants, it helps prevent certain diseases and keeps you feeling great. Green tea is rich in catechins, antioxidants that neutralize free radicals and protect cells from damage. It has also been reported that green tea prevents the development of cardiovascular pathology, in particular arterial hypertension and congestive heart failure. Green tea speeds up your metabolism and dramatically increases calorie burning. You can turn even plain water into a real healing elixir by quenching your thirst with 2-3 cups of green tea every day.

4. Get some sun

Don't forget to get out in the sun. Sunlight is a great way to boost production in the body. Vitamin D strengthens bone tissue and helps fight depression. Try to spend 15-20 minutes in the sun every day.

5. Don't overeat

We live in a world where many people eat constantly - even when they are not hungry. Fight this habit. By getting up from the table with the feeling that you would like to eat more, you can stop the accumulation of fatty tissue. Thus, even if you encounter overeating on some day, a fasting day will help you compensate for this.

6. Spend time on HIIT cardio

High-intensity exercise is not only a great way to improve physical condition, but also an excellent assistant in the fight against stress, stimulating the secretion of endorphins in the body, the hormones of happiness. At least 20-30 minutes of high-intensity training three times a week will give excellent results.

7. Sleep 8 hours every night

35. Buy dark chocolate

No, that doesn't give you the right to empty a box of Snickers in the middle of the night. But if from time to time you crave chocolate, indulge yourself and eat one piece of dark chocolate a day. Dark chocolate contains at least 60-70% cocoa and is rich in flavonoids, which have a beneficial effect on the health of your body. Allow yourself to enjoy chocolate, and the rest of the time it will be easier for you to stay on track and carefully control your caloric intake.

36. Stretch

Despite the obvious benefits of exercise, many of us pay very little attention to them. Meanwhile, stretching develops flexibility, improves coordination and balance, and promotes blood circulation in the body. Spend 10 minutes a day stretching and deep breathing; this will help you relax, fill you with energy, relieve stiffness and muscle tension.

37. Throw out artificial sweeteners

It's clear that it's best to stay away from sugar, but don't think that replacing it with artificial sweeteners will be a great solution. These brainchildren of the chemical industry can give you headaches, anxiety, and digestive problems. In short, you won't feel your best.

38. Listen to your body

If there is a golden rule of dieting that everyone must remember, it is “there are no ironclad rules.” A diet that is perfect for one person may be a disaster for another. Every person is unique. Of course, for all diets, fundamental principles are relevant, such as adequate caloric intake and sufficient protein intake, but there is always room for maneuver. Listen to your body and make adjustments. This is the best path to success.

39. Step into a green world

Make green leafy vegetables the centerpiece of your diet. Three leafy vegetables that you can never have enough of are kale, spinach and broccoli. They are rich in antioxidants, dietary fiber and vitamins K, C and A. By the way, cabbage contains more than beef, and these mighty vegetables contain virtually no calories.

40. Walk more often

Walking shouldn't be your only exercise, but it's a great way to stay active while burning a few extra calories. A simple exercise that can be done daily. As a low-intensity, joint-friendly form of physical activity, walking strengthens the heart, burns calories, improves cardiovascular fitness, and strengthens bones.

Good day, dear readers! Today I want to tell you about a healthy lifestyle, where to start and what exactly needs to be done so as not to harm yourself and so that it becomes not a week-long attempt, but truly a lifestyle. The title of the article indicates the age of 30 years, and for good reason, because it is during this period that people begin to understand the value of good health, youth and the absence of disease. Time passes and you need to do something to maintain your energy longer.

A little information

What do you think a healthy lifestyle is? Absence of bad habits, exercise in the morning and sometimes a diet aimed at cleansing of toxins? But no, at least not only that. Because in fact, it is our thinking, the choice to live consciously, that is, to understand not only what and why we do, but also what we eat and drink. This is understanding the consequences of your actions on the body.

In order to really lead it, a person must have the motivation to do it. So that there are no excuses that conditions or finances do not allow you to play sports. That there is no time to cook healthy food, because it is much faster to snack on a hamburger on the way to work. That there are so many holidays ahead, and how can I not drink alcohol during them, that I will start living differently on Monday, and so on.

Motivation lies precisely in realizing the value of health and the desire to maintain it, first of all, and only then losing weight, the desire to pump up muscle volume, and so on. And it doesn’t matter at what age you decided to take care of yourself, at 30 or 60, the main thing is to start moving in small steps. After all, for a certain number of years, your everyday life was devoted to completely different goals, and if now you suddenly start acting, starting to severely limit yourself in something, demanding more activity, and the like, you will create colossal stress for the body and psyche.

Top 10 rules

1. Thinking

So, you should start, as I already said, with your thinking. How many times have you found yourself staring thoughtfully at the contents of your refrigerator? How many times have you eaten something without feeling the need for it at all, that is, without being hungry? Forming a habit of bringing only benefit to yourself begins with turning on the mind and the ability to set goals. Learn to comprehend each of your actions, at first you will have to make a lot of effort, but then this process will occur unconsciously. For motivation, if it is not yet enough, you can come up with punishments. For example, you ate too much - plus 30 minutes for a run or swim, or some maximum number of push-ups for you.

2.Willpower

It also needs to be developed. That is, don’t feel sorry for yourself when you’re tired, it doesn’t taste good, or you can’t finish the exercise. Make it a rule: “When you decide, you do it, and there are no concessions.”

Self-control, the ability to take responsibility for one’s actions and life are the skills of a mature adult.

And I’m not talking about age, but about the formation and development of an individual who is able to achieve success and live a full, rich and happy life, satisfying their needs and receiving recognition and respect from others. And a person who develops his willpower has no problems with self-esteem. He is self-sufficient, confident and knows not only his advantages, but also the limitations that he is trying to gradually overcome.

3. Fighting addictions

Unfortunately, in our society there is still propaganda of alcohol and cigarettes. Big boards, advertising on TV, on the Internet and in magazines show us the image of a successful person, for some reason with a glass of wine and smoking a cigar. And then it seems that this is normal, this is a calling card indicating the level of achievement, and that beer is not alcohol, but the choice of strong men.

4.Food consumption

Review your diet, number of meals, availability of vitamins and other nutrients. It is important not to eat a few hours before bedtime, otherwise you will give your stomach increased work, which will not have a very good effect on the condition of the body. You also need to eat small portions five times a day. To remember this, there is a little trick: buy 5 magnets that you will move after each meal.

Avoid eating processed foods and products with an “eternal shelf life.” It is better to be hungry than to receive an additional portion of toxins and harmful substances. The only thing, so that you don’t feel too sad, you don’t have to “give up” on your favorite food, but simply treat yourself to it occasionally as an encouragement. Otherwise, you will not have any satisfaction and joy from this lifestyle, and then there will be a threat of its termination.

In general, a nutritionist will tell you how to eat properly; it is he who will create a menu and a list of products that are necessary for you personally based on the results obtained about the state of your health.

5.Sports

Well, what can a healthy lifestyle be without sports? Even if you don’t have enough finances to pay for going to the gym and the like, there are plenty of ways to do it for free, starting with simple exercises and jogging. The main thing here is not to let yourself relax; a habit is formed in 21 days. You can read about this. Then you yourself will feel the need to run or swim, stretch your muscles and stretch.

If you use public transport, try getting up a little earlier and walk at least half the way to work. Get out into nature more often and challenge yourself whenever possible. Physical culture is not just a set of exercises, it is a human activity aimed at strengthening and maintaining health. Therefore, training once a week is just a tick for your own peace of mind.

6.Meditation

Do not forget about the benefits of meditation, because with its help you will heal not only your body, but also your soul. By the way, it helps develop willpower and the ability to concentrate, which increases cognitive abilities, for example, memory. The basics of meditation are described in detail, so even a beginner can do it at home.

7.Sleep

I have spoken more than once about the benefits of sleep, if the sleep schedule is disrupted, the body does not have time to recover, and a person’s biological rhythms are disrupted. This leads to depression, various diseases, chronic fatigue and many other terrible consequences. So remember: you need to sleep at least 8 hours a day, and go to bed no later than 12 o’clock at night, otherwise there will be no benefit from rest. You will learn the basic rules of healthy sleep in. Don’t forget to subscribe to updates to receive important information about health and self-development in your email. I promise that there will be no spam, because... I also receive a million incomprehensible messages a day in my email.

8.Give yourself fasting days or one-day fasting

This will allow the body to remove some of the toxins, gain strength and relax. It’s not for nothing that fasting was invented in religion. Moreover, not only in Christianity and Islam, many religions emphasize the need to cleanse the body and thoughts, limiting oneself in food and doing good deeds. Fasting strengthens the spirit, and, by the way, willpower. Make it a rule to eat only vegetables or just drink water at least once a week.

9.Drink purified water

And as often as possible, because the ability to restore and control your water balance is the prevention of obesity and other terrible, unpleasant diseases. After all, we are 80% water, and we drink soda, tea and coffee, which does not help the body recover at all. Yes, the feeling of thirst stops, but for our cells, juice and tea are not moisture. Look here for more

10.Stress

No matter what your everyday life is like, there is no escaping stress and negative experiences, that’s the reality. But often people try to keep them inside themselves, either because they are used to controlling emotions, or because there is a ban on their expression. For example, it is difficult to express your anger to a directive boss; this could result in the end of work in his organization. Either envy of a beautiful friend “eats away”, or resentment towards her husband accumulates every day. It doesn’t matter what emotions, the most important thing is to express them, get rid of them, then space appears inside for something bright and joyful. Therefore, draw, learn to box, run, hit a pillow, but release all the negativity, only in safe conditions. We talked about all this in previous articles.