We often forget that exercise is not the only ingredient of a healthy body. In fact, it's not even the most important. So all of you who abhor exercise can cheer! ...but not too loudly because it's still a critical part of staying healthy.
Keeping your mind and body strong and healthy can be tough at times. Luckily the method is comprised of just three, easy to understand components.
Health Component
|
Level of Importance
|
Nutrition
|
Most
|
Sleep
|
Second Most
|
Exercise
|
"Least"
|
Nutrition
I am no dietitian so I won't give any in depth advice, but I will share a few of the basics of a healthy diet.
1. Keep your glucose levels even throughout the day.
Minimizing the spikes in your blood sugar levels can help prevent diabetes, give you more energy, and prevent hunger between meals.
2. Carbs in the morning, protein and fat in the evening.
In the morning you need the energy and later at night your body needs to rebuild and refuel for the next day.
3.Count your calories but don't "cut" them.
Who you are and what your goals are will determine how many calories to have each day. Figure out your ideal number and then make sure to get close to that.
4. Stick to real food as much as possible.
The more processed food you eat the more junk you put in your system.
5. Eat lean proteins.
Fish, chicken, duck, legumes, beans, nuts, etc.
6. Drink plenty of water.
Water is essential, but if you're training a lot you'll need to include some electrolyte drinks as well.
7. Moderation in all things.
Switch things up every once in a while and don't completely deprive yourself of all the "sweets."
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| Disclaimer: Picture displays only part of a complete meal. |
Sleep
The average adult needs seven to eight hours of good sleep in any given 24 hour period. Sleep not only helps your body repair itself and boost your immune system, it also improves your learning, memory, and performance. If you look at the alternative to getting plenty of sleep it doesn't look too pretty.
Negative effects of lack of sleep:
Heart Disease
Depression
Lack of Motivation
Decreased Learning
Aging
Forgetfulness
Weight Gain
Impaired Judgement
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| From the "Odd Sleeping Positions of Collin" collection. |
If you are needing more sleep but finding it hard to get, there are a few things you can do to help. Keep in mind that it may just be that you're too busy. If that's the case then you'll have to rethink your priorities and figure out what you can nix from your weekly schedule. If it's not that, then you should try these strategies below.
Improve Sleep:
Routine/Prepare for Bed
Avoid Stress
Quiet Environment
Consult a Physician
Exercise
This is where you can really get creative, depending on what you're trying to accomplish. Swimming, biking, running, and weight training are great workouts and very beneficial, but they're not the only ways that one can stay in shape. You can do anything you want! Just get up and move, like those cheesy commercials tell you to. Wii fitness counts, or jazzercise, or even prancercise. There is no limit to what you can do for a workout. Including the few I've mentioned, here are some ideas for "out of the ordinary" workouts.
Rollerblading
Water Aerobics
Tumbling
Gymnastics
Ultimate Frisbee
Extreme Dog Walking (aka walking your dog)
Jumping Jacks (aka Side-Straddle Hop or Star Jump for all you Brits)
Kayaking
Hula Hooping
Salsa Dancing
Running Backwards
Trampolining
Just Dance (Video Game)
DDR
Horse Racing (as in you race a horse)
Parkour
Whatever you do just make sure you get your heart rate up and create some sort of resistance for your muscles.
And don't forget, "your heart is a muscle" - Carly Rae.
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