WANT TO BUILD A HEALTHY HABITS YOURSELF?
Creating healthy habits helps with mental health and wellbeing. A habit is something that is routine to you and that you repeat, often without knowing it. Some habits are good, some are bad. You may have given up on your health goals too soon or simply not had a well-developed plan of how to commit to healthy habits. Here’s a way to help yourself create a healthy habit: Decide on a goal. Choose a simple action you can take every day.
It’s hard to change everything all at once; it’s easier to set small goals and achieve them. This helps create good habits. There are a number of healthy lifestyle habits that lead to less pain and inflammation, more energy and a longer lifespan. Some ideas for ways to be healthier everyday:
The first step to building healthy habits is figuring out what habits you actually want to keep. To do that, you need to define your goals.
1. Eat a Healthy Breakfast Every Day
A good, healthy breakfast can keep you energized and full during the most active parts of your day. Some of the good foods to eat for breakfast are whole wheat bread, whole grain cereals, plain yogurt, fruits, hard – boiled egg and oatmeal etc.
Eat something high in fiber that includes protein to keep you full and energized. If you start the day out right, you tend to eat better overall.
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2. Drink Plenty of Water
Making a habit of starting and ending your day with a glass of water has amazing health benefits. Water improves digestion, improves bowel movement and drinking water before and after bed is one of the best practices to remove toxins from your body.
There are health benefits to drinking more water. It helps keep your temperature normal, lubricates and cushions joints, protects your spinal cord and other sensitive tissues, and gets rid of wastes through urination, sweat and bowel movements. You can also add flavour to your water to help up your intake.
But drinking excess water during meals isn’t a good habit.
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3. Take 10 Minutes Walk
You can improve your health just 10 minutes at a time. Taking a few 10 minutes walks spread throughout the day everyday make a difference. It is good for your mood and mental health also. It helps preventing not just joint, heart and lung problems, but it improves also our metabolism and reduces the risk of diabetes. Walking contributes to metabolise glucose and activities the whole body, making it work faster and fluently.
Walk during your lunch hour or to a store that is a block away to buy a gallon of milk – it’s all good for you. Even if it’s cold outside, you can often walk comfortably by dressing right: Start with a sweat wicking layer next to your body, add insulating layers for warmth, and top them off with a waterproof shell.
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4. Take the Stairs
It helps control weight and builds muscle tone. Stairs are so helpful for improving heart health, circulation, physical activity and exercise in general. Climbing exercise is one of the best things you could do. Take it as a part of your workout and you will be able to do it.
If you have stairs at your home or office, take them every change you get. But don’t stop there. For a strong cardio workout, walk up and down the stairs repeatedly. Start with a limited number of repetitions, then increase them as you feel stronger.
5. Focus on Sitting Up Straight
Sitting with a straight back and shoulders will not only improve a person’s physical health but can make them feel more confident. Poor posture can also lead to nerve compression and limited blood flow, neither of which is good for people who want to avoid pain. When you sit up straight, your bones, ligaments, muscles and joints can properly align themselves and extra strain is eliminated.
Having good posture can prevent aches and pain and it can also reduce stress on your ligaments. You can try to leave yourself a note to sit up straight, until it becomes an unconscious habit. Walking with your shoulders back and head held high can also make you feel good about yourself.
6. Read Before Bed
This will help your body unwind in the evening and support restful sleep. This is one of the best ways to get a really restful sleep. One study found reading for 30 minutes was associated with lower blood pressure and heart rate and significant reductions in stress. Reading also allows your muscles to relax and slows down your breathing, leaving you feeling calmer.
7. Go to Bed in Time
Do you sleep a solid seven or eight hours most nights? Many of us don’t but experts say this is a marker of good heart health. Go to bed at the same time and wake up at the same time. Create regular bedtime rituals. Healthy sleep habits can make a big difference in your quality of life. Solid sleep doesn’t just give you more energy, it can also help with healthy eating goals. When you are short on sleep, it reduces your body’s production of hormones that suppress appetite, which can contribute to weight gain.
8. Balance on One Leg
This simple exercise is something you can do while brushing your teeth or standing in a line. The ability to stand on one leg is important. The single leg stance is a simple, but very effective exercise for improving balance. Balance training helps reduce the risk of falls in older adults with balance problems and women with low bone mass. It’s a part of neuromotor training, which helps you improve your balance, agility and mobility – all things you need in everyday movement and in other forms of exercise.
9. Weight Yourself Every Week
Keeping a higher level of awareness on small weight changes can motivate the dieter to maintain a healthy lifestyle. But focus on health and not weight loss. It is far more important that you live happy, healthy life.
To keep your weight from creeping up on you, set a weekly maintenance or loss goal for yourself, write it down, and check yourself against that goal. Weight yourself each week on the same day – and wearing the same amount of clothing for consistency.
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10. Include Greens and Lettuce in Your Meals
Eating salad almost every day may be one of the healthiest eating habits. Incorporate lettuce into your meals to add nutrients and water to your diet. If you have thought about making healthy changes to your eating habits, start today. It helps you meet your nutritional needs by providing vitamins, minerals and fiber and they may help you manage your weight.
The fiber in lettuce helps to fill you up, and it does so at just 20 calories per serving. Lettuces that are dark green and reddish in colour are the most nutrients and the most flavourful. But even the popular, pale iceberg lettuce provides water, fiber and folate.
11. Eat Healthy Food
A healthy diet is good for your overall health. It also can help you reach a healthy weight and stay there. We can make choices for ourselves and our families that make a real difference to our ability to remain healthy and active.
Work to eliminate foods and snacks that you buy regularly that are high in calories but low on their health benefit. Eat them less often, as an occasional treat. Try using low – fat dairy, whole grains, healthy oils (avocado and olive oil) and natural sweeteners (fruit) instead of high – fat or sugary alternatives.
12. Find the Joy
A healthy life shouldn’t feel like so much damned work. If it does, then you’ll likely not stick with your new behaviours for too long.
Rather than taking some generic route to health, figure out what you can do to support a healthy life that also fits your personality, and empowers and excites you. When you design your life around things you love to do – activities that are up lifting and fun – it will stop requiring so much effort. Once you find the joy in living healthy, that’s when the lifestyle will stick.
Remember that building new healthy habits can take some time. Stay focused on your goal, and if you slip along the way, just start again.
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