Lifestyle and exercise
Exercise doesn’t mean you have to join the gym. There are plenty of ways to gradually increase your levels of physical activity and integrate the m into your day-to-day life:
Lifestyle and exercise
Exercise doesn’t mean you have to join the gym. There are plenty of ways to gradually increase your levels of physical activity and integrate the m into your day-to-day life:
Keep hydrated by consuming at least two litres of water each day. It is even more important to drink water before, during and after exercise. Even low-intensity exercise requires you to be well-hydrated.
Keep physically active with at least 30 minutes of moderate-intensity activity, at least five times a week. You can split each half hour into three 10-minute sessions. If 30 minutes is out of reach right now, start with what you can do and gradually build up.
Choose a form of exercise that will easily fit into your everyday routine. A brisk walk, playing football with the children, walking the children to school instead of driving, getting off the bus stop earlier, using the stairs, etc. Get out into the garden and wrestle with the weeds. All the digging, mowing and raking can provide a surprisingly good workout.
Choose activities that you can do as a family or with friends which will help you stay motivated.
Rest and relaxation are essential. Stress can cause health problems, and some believe it can leave your body more prone to illness. Take time to relax by exercising, spending time with family or friends or meditating. Aim to get at least seven hours of good quality sleep each night to ensure you wake up feeling refreshed.
Limit alcohol intake. Alcohol provides ‘empty calories’ which offer no nutritional benefit.
Give up smoking.
Nutrition for a better life
Your body needs nutrients to function properly. Getting the right amount of these nutrients is necessary for balanced nutrition. It provides fuel for your daily activities and can help you achieve a healthy active lifestyle.
Always start your day with a healthy breakfast. After hours of sleep, your body is crying out for food. That is why break is such an important meal; it kick-starts your metabolism and provides energy to start your day.
Eat smaller meals more frequently throughout the day to help prevent energy slumps and cravings for sugary snacks.
Having a healthy snack like fruit, vegetables and small servings of protein such as unsalted nuts, yoghurt or low-fat cheese mid-morning and mid-afternoon will help avoid overeating
at lunch or supper time.
Actively shift your food choices towards a balanced, healthy diet. Aim to provide your body with a wide range of nutrients, including protein, whole grains and seven servings of fresh fruits and vegetables every day.
Protein is an essential nutrient and is contained in every part of the body. It has a number of different roles including building and maintaining body tissues, providing a source of energy and controlling many of the important processes related to metabolism. Protein can be found in animal sources like meat, fish, poultry, eggs and dairy products, and plant foods such as beans, lentils and soy beans. Plant sources of protein contain a lot less fat than animal protein. Aim to eat two to three servings of protein from different sources every day.
Fibre is an important component of a healthy, balanced diet. It helps your digestive system to process food and to absorb nutrients. Fibre is only found in foods that come from plants.
Good sources of fibre include fruit, vegetables, beans, oats, wholegrain rice and pasta, wholemeal bread, nuts, seeds and brans.
Reduce levels of sugar, saturated fat and salt in your diet by checking the nutrition information on food labels and limiting the amount you consume.
Ensure a regular intake of fluids to stay properly hydrated.
Most of us aspire to having a healthy, active lifestyle. The truth is that it is within our reach if we
commit to some gradual, long-term lifestyle changes.
