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7 Healthy Ways to Achieve and Maintain Physical Fitness

7 Healthy Ways to Achieve and Maintain Physical Fitness
InfoHealthyLife.com - You need to be physically healthy, fresh, and fit to always be active without obstacles. A physically fit body can avoid you from the risk of heart disease, bone and muscle problems, and avoid being overweight. Especially if the body is strong, your mental health will also be the same as being healthy.


What can be done to achieve physical fitness

Physical fitness can be achieved by diligently exercising at least 30 minutes every day or 5 days per week, and also maintaining a healthy balanced diet.

But before starting exercise or dieting, you should also consider your current health condition, daily nutritional needs, and your body's tolerance. It is important to consult a doctor before starting exercise or any diet.

1. Aerobic exercise

Aerobic exercise or cardiovascular exercises such as brisk walking, jogging, swimming, and cycling can help strengthen your heart health. This exercise can make the heart pump blood at a higher speed for long periods of time.

Aerobic exercise is also useful to help maintain stamina, normal blood pressure, and keep cholesterol normal. In addition, cardiovascular exercise is useful for strengthening the spine and preventing excess weight, according to the University of Maryland Medical Center.

2. Anaerobic exercise

Besides aerobics, there are also anaerobic sports. If aerobic exercise is carried out with low intensity for a long time, anaerobic exercise is carried out in a short time to help increase muscle strength. Examples are sprinting or lifting weights.

The combination of aerobic and anaerobic exercise is needed for the development of physical fitness, according to research from the University of Iowa Hospitals and Clinics.

3. Muscle strength training

Muscle strength training can be one way to get physical fitness. Muscle strength training helps the body's metabolism work faster to burn more calories and be efficient.

Aside from making you physically fit and healthy, muscle strength training is also useful for building stamina and helping to build and maintain muscle mass.

Examples of exercises you can do are push ups, pull ups, and lifting weights. Exercises that work in major muscle groups must be done two or three times per week for the best results

4. Stretching exercises

Stretching is one of the important exercises in a physical fitness program. Stretching your body two or three times a week can make your body muscles relax. Stretching can also be done after any sport.

Stretching after exercise allows the body's muscles to recover after working hard. Stretching also helps improve blood circulation and joint flexibility and improves posture.

Yoga, pilates, and dynamic stretching are just a few examples of activities that can stretch your body effectively.

Vital Records!

Keep in mind, not all sports are suitable for you to live. Then choose the type of sport you like. If you prefer activities, try to invite friends or family to join the zumba or pilates class. If you prefer to be alone, maybe you can try swimming. You can also try a variety of new sports, not to be stunned by that sport.

5. Healthy diet

Achieving physical fitness can not only be done by regular exercise. You also have to balance it by starting healthy eating habits. If you cannot get enough nutrition properly, your immune system will decrease so you can be more vulnerable to fatigue and illness.

A healthy and balanced diet is to keep all the essential nutrients from a variety of healthy foods. Among them are fresh fruits and vegetables, lean meat, fish and marine products, nuts and seeds, and starch. Meanwhile, avoid foods high in sugar and salt, foods high in trans fat and saturated fats, and foods that are processed with lots of oil.

6. Eat lots of fruits and vegetables
According to the Harvard School of Public Health, high-fiber diets from fresh fruits and vegetables help stabilize blood sugar levels so that the body's stamina is not easy to go down.

To get a fit and healthy body, at least you have to eat 4 cups of fruit and vegetables per day. You can eat vegetables like spinach, carrots, and mustard as a food dish every day.

As for the fruit, choose your favorite fruit such as apples, oranges, melons, or bananas.

Keep changing the menu every day to get maximum nutrition.

6. Get enough sleep

In addition to regular exercise and dieting, you must not forget the importance of rest and sleep enough. sleep well and enough for 7-8 hours every night to help keep the body fresh when you wake up in the morning.

Conversely, lack of sleep, the habit of staying up, or not sleeping well will actually increase the levels of the stress hormone cortisol which can reduce your health in the long run.

Try practicing the principle of sleep hygiene to help you get enough to sleep 7-8 hours every night.

7. Stop smoking and drink alcohol

Smoking and drinking alcoholic beverages are bad habits that threaten your body's health in the future. Smoking and alcohol have long been associated with the risk of hypertension, diabetes, heart disease, cancer and fertility problems.

Moreover, even though you are diligent about exercise and a healthy diet, the risk of diseases caused by cigarettes and alcohol may still be haunting. So, immediately stop these two habits before becoming addicted to maintaining your physical fitness.

There are many ways to help you stop these bad habits. You can start trying by chewing gum or snacking on carrots to disappear sour mouth when not smoking. As for starting to avoid alcoholic drinks, you can often drink infused water to divert alcohol cravings.

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