You can escape a lot of things in life, but you cannot run away from old age. As days go by, your years keep on counting and your body responds to the effects. Most people start showing signs of old age at an early age of just 40. Some of the early signs of aging include wrinkles, lack of energy, and gaining weight, among others. However, most of these effects are not even related to age.
The lifestyle you choose determines your looks and your overall health. A person who does not exercise can get out of shape in their early twenties. However, with proper nutrition and exercise, it is possible to stay vibrant and healthy at any age. Most people have a misconception that diet and exercise have to be painful. The truth is that there are easy diet and exercise plans that can be used to help you stay vibrant and healthy at all times.
Most people pay attention to diet forgetting about exercise. Both exercise and diet are equally important when it comes to maintaining a healthy lifestyle. Let’s first explore the exercise options you have before we introduce the diet.
If you are purely exercising for fitness and healthy living, you do not have to work so much. You may be forced to add in a bit more effort if your target is to lose weight in the process. There are three levels of exercises that you can get involved in. The level of exercise you choose depends on your health, your age, and the expected results. The three primary levels of exercise. These include:
Here is a simple one-week exercise schedule with options for minimum and maximum workouts.
For anyone seeking to get into a workout routine, this minimum level workout will be perfect for you. Start your exercises early in the morning anytime between 5 am, and 7 am. Exercise should be undertaken in activity levels that pick up as you move on. When you start, your activity should be low.
*Start your exercise with a simple slow-walk. Assuming you start at 6 am, you should slow-walk for at least 5 minutes. Slow walking helps awaken your body from sleep and ensures that all the body functions are restored.
The average brisk walking speed is 5 miles per hour. Use your smartwatch to determine your pace so that you do not slide off. Brisk walk for about 15 minutes before you slow down.
This 25 minutes session is enough to get you started. Take a break and go to your daily activities. You may repeat the same in the evening, but it is not compulsory. The total time you take for this minimum exercise is just 25 minutes but it is very effective in getting your heart pumping.
The maximum exercise for staying fit is not difficult. However, this option is recommended for younger and energetic individuals.
5 minutes just like in the minimum section.
Always ensure that you are walking at your maximum speed.
Before taking a break of about 5 minutes where you can stretch your body.
-Slow down for about 5 minutes then revert back to jogging for about 20 minutes again.
Although you are allowed to try the maximum option, it is not necessary. You can stay healthy by following the simple minimum routine exercise which takes just 25 minutes. You can also replicate the same exercise plan with cycling. Where you are supposed to slow-walk, just ride slowly. Where you are supposed to jog, increase your speed. Riding your bicycle for about 30 minutes every day will help you achieve good health.
To benefit the most from your exercise, you should also eat right. You should follow the right eating patterns and eat the right meals. Here are some meal plan tips to help you stay on course to a healthy vibrant life.
Most people ask whether it is good to eat before or after exercise. If you exercise in the morning, the simple answer is to eat first. If you intend to start your exercise at 6 am, wake up an hour early so that you can have your meal and let it settle down.
You should wait at least 45 minutes after the meal before you start your exercise. Eating breakfast before exercise will give you the needed energy to go through your routine. If you plan to exercise immediately after breakfast, take something light such as an energy drink.
A healthy breakfast will keep you equipped with the energy to face the day. You should have a good breakfast that is well balanced. However, it is during morning hours that people tend to eat unhealthy foods. Avoid taking too much sugar since it is a major cause of most health problems. If you want to avoid lifestyle diseases, stick to natural meals. Some of the best breakfast options include:
Whole grain cereals, low-fat milk, yogurt, bananas, and low sugar pancakes. If you will be taking tea or coffee, it is better to take herbal tea or decaffeinated coffee. You should also use honey instead of sugar for sweetening.
The size of meals and intervals of feeding does matter. If you develop the habit of eating a snack after every minute, you are likely to gather too much weight. Eat a big meal a few hours before exercise and avoid eating in between as much as possible. For instance, if you want to eat really well after a long day of work, you can eat and wait for 4 hours before you go for your exercise. However, if you eat a small meal, you can get to your exercise after an hour or so. It is recommended to have a light meal before exercise.
It is hard to assume that you can survive without the temptation to eat a snack. While it is better to avoid snacking, there is nothing wrong with eating a healthy snack once in a while. To avoid snacking on junk foods, replace all the unhealthy snacks in your house with healthy ones. Instead of keeping chocolate or cupcakes around, replace them with apples or bananas. Some healthy snacks for you include fresh fruit, Yogurt, Fruit smoothie, Peanut butter sandwich among others.
Now that you know how to eat and when to eat, here are some essential foods that you should make a regular part of your diet.
If you want to be vibrant at any age, you must drink lots of water. Water helps improve the body’s metabolism to ensure that all contagions in your body are washed out. When you drink a lot of water, your skin stays smooth and moisturized, taking away the effects of aging such as wrinkles. Most importantly, water helps your body absorb important minerals. If you want your bones to stay strong for long, you must take water constantly.
Proteins play an important role in the regeneration of cells. However, there are many types of meat that are not good for your health. Fish and some poultry products are recommended since they do not carry the risks associated with beef. Fish is also rich in omega 3 fatty acids, which are essential components for the development of body immune and overall health.
An apple a day keeps the doctor away. Stay close to fruits such as apples and berries. You should also eat plenty of vegetables to improve the overall functioning of your body. Fruits and vegetables are rich in Vitamins C and B which are important components for your body.
Living a vibrant life is a choice. While you may not be able to stop the clock from ticking, you can prevent your body from aging.
You can stay vibrant and healthy at any age as long as you choose to live a healthy lifestyle. As we have seen, you do not have to undergo a hunger strike to live healthily. You do not also need to work so hard in the gym.
There are a variety of diet and exercise plans that you can use to maintain a healthy life. To ensure that your health is in check, remember to observe your exercise and diet plan. Only eat healthy natural meals and avoid any high sugar substance. Drink a lot of water and stay away from drugs and alcohol.
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