Achieving good health takes time so you will need to be patient and diligent if you're embarking on a program focused on healthy living. If you are a chronic couch potato in particular, you'll need to change your ways and get your body in motion to reach your health goals. To that end, determining the amounts, duration and intensity of each dietary and exercise component will help ensure a successful outcome.
Create a schedule each morning or at the beginning of each week that includes the physical, dietary and mental guidelines that you will follow on a daily basis. Designate times for each of these health aspects in addition to listing each day's exercises, meals and relaxation techniques. Stick to the schedule, as you will only see results if you are diligent.
Go for a challenging jog on a routine basis. Your run, which should last for at least 15 minutes each time, needs to be done a minimum of three times per week for it to be effective. Running will address your cardiovascular health and will help you lose weight as well. Your lower body and, to a lesser extent, your core muscles will also benefit.
Do pushups and situps. These are fundamental resistance exercises that tone your upper body. Three sets of each twice per day will help build muscle and make your body lean. The amount of pushups and situps in each set will vary by individual. Complete as many as you can until you are unable to do more; when you can do no more you've reached the stage known as "maxing out."
Avoid unhealthy foods while focusing on consuming healthy alternatives. Eat the recommended daily portions of each major food group. For fruits and vegetables, eat about eight total servings. For grains, you should eat about eight servings as well. Consume about two servings of dairy products and about three servings of protein. Drink approximately eight to nine cups of water if you want to lose weight.
Remember to focus on your mental health as well. Clear your mind of encumbrances by reading a book, for example. Reading is considered to be one of the best relaxation practices for a busy mind. The end of the day is most appropriate for this type of mental exercise.
- PubMed Central; Physical Acivity and Exercise to Achieve Health-Related Physical Fitness Components; W L Haskell
- HowToLoseWeightHealthy.com: How to Lose Weght
- HelpGuide.org: Improving Emotional Health
- Health Canada: How Much Food Your Need Every Day
- Mayo Clinic: Nutriton and Healthy Eating
- Physician.com: Advantages of Being a Reader
- Photo Credit Brand X Pictures/Brand X Pictures/Getty Images
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