It's important to stay healthy and active as you get older.Staying fit can add years to your lifespan.Staying fit can seem like a daunting task, but if you stick to the basics it can be done.It takes about two months for a behavior to become a habit.Try making a few changes that you think you will be able to manage, and then stick to them for a couple of months until they become part of your routine.
Step 1: Understand the many benefits of exercise.
If you don't feel like working out when you have a busy week, it might be a good idea to remember why you decided to get fit in the first place.Exercise helps fight disease, improves the immune system, and gives you more energy.Exercise makes you feel better and helps you sleep.
Step 2: You can choose an activity.
Many people find it convenient to go to the gym several times a week, but there are other ways to stay active.You can stay fit by running, walking, and swimming.If you'd like to learn more about dancing, surfing, or ice skating, you might want to take lessons.You can get free online exercise videos.
Step 3: You should devote some time to all four types of exercise.
The elements of total fitness include endurance, strength, balance, and flexibility.If you want to build up gradually, try to do 30 minutes of an activity that makes you breathe hard.150 minutes of moderate-intensity exercise a week is your goal.Lifting weights improves muscle tone.Keeping your muscles in shape will help you avoid problems later in life, such as a broken hip caused by a fall, and will make your daily tasks easier to manage.Improving your balance will allow you to remain active and mobile throughout your life, and will help you avoid dangerous falls later in life.One easy exercise is to walk in a straight line, placing the toe of one foot in front of the other as if you were crossing a river on a slender beam.It is easier to bend to reach something on a high shelf with regular stretching exercises.To avoid injury, be sure to stretch your muscles.
Step 4: Enlist the assistance of a friend.
It will make your workout time more enjoyable if you have an exercise buddy.A fun weekend activity is to play basketball, softball, volleyball, or tennis.
Step 5: Set realistic goals.
Setting goals for yourself will help keep you motivated, and meeting your goal milestones will give you a wonderful boost of confidence and a feeling of accomplishment; however, be sure to break your overall goals down into small, manageable steps, so you won't become discouraged.
Step 6: Work with your body clock.
It's not necessary to work out in the morning if you aren't a morning person.If you want to be active in the afternoon, schedule your workouts during the day.
Step 7: It's a good idea to consult a pro.
If you don't know where to start, get the help of a professional fitness trainer.You can get a free consultation with a fitness trainer when you enroll at a gym.An independent trainer can help you if you don't belong to a gym.A trainer will assess your strengths and weaknesses, and suggest a regimen that will help you reach your fitness goals.
Step 8: Limit the amount of packaged foods.
Most pre-packaged foods have unnatural chemical Additives and Preservatives.It is a good idea to eat food you prepare at home.Most pre-packaged foods are high in calories and fat.
Step 9: There are portion sizes to watch.
When you are full, dieticians recommend eating slowly.A lot of calories could have been avoided if you continued to eat after your hunger had been satisfied.Limit calories to 2,000 a day.If you want to lose weight, you have to cut down on calories.Don't consume less than 1,200 kcal/day.One serving of meat, fish, or poultry should be about the same size as the palm of your hand.A half cup of pasta is roughly the size of a scoop of ice cream.One slice of bread is equal to one serving of grains.A slice of bread should be about the same size as a pancake or waffle.A serving of cheese is roughly the same size as your thumb.A serving of vegetables or fruit is about the size of a fist.A serving size of cooked rice is small enough to fit in a cupcake wrapper.Half of your plate should be vegetables.
Step 10: You can share an entree.
Food is often served in large portions.Sharing one entree between two people is a great way to save money.
Step 11: Don't eat a lot of meat.
Reducing the amount of meat you consume will have a positive effect on your health.Many meats have a high percentage of fat.Red meats have been linked to heart problems.
Step 12: You should eat more whole grains.
Oatmeal, brown rice, and whole-wheat bread are high in fiber.B vitamins are found in whole grains and boost metabolism.
Step 13: It's a good idea to snack on nuts and seeds.
Nuts and seeds are rich in vitamins and minerals that aren't found in other foods.Legumes such as peanuts, lentils, beans, and soybeans provide important vitamins and minerals.
Step 14: Limit the amount of saturated and trans fat.
A lot of heart disease deaths are caused by these 2 fats.Trans fat and saturated fat.The bad cholesterol and good cholesterol are raised by saturated and trans fats.Saturated fat should be less than 10% of your daily calories.For a 1500 calories diet, 15g, for a 2000 calories, 20g diet.Trans fats should not be more than 1% of your daily calories.For a 1500 calories diet that would be 1.5g for a 2000 calories one.Trans fats increase the risk of heart disease by 42% every 4% of your daily calories.
Step 15: Limit the amount of food that is processed.
Pizza and cake have a lot of calories and vitamins.Body fat can be caused by processed food.There are tons of saturated fat and sometimes trans fat in processed food.Diabetes and heart disease are caused by processed food.Whole grains, fruits and vegetables are good replacements for processed food.
Step 16: Spend more time outside.
Try to spend at least 30 minutes outside each day.Exposure to sunlight strengthens your bones and improves your immune system.The sun's rays help to regulate your appetite and promote feelings of well-being.
Step 17: Change your daily routine.
The accumulated effects of making many small changes will help you become a healthy, active person.Don't follow the easy way.Take the stairs instead of the elevator to get to your golf game.You should park farther from the door if you are shopping.This small change will add to the accumulated number of steps you take per day, and it might also free up a parking space for a person who needs it more.You should wash your car by hand.This can be fun if the weather is nice and you like hand- washing your paint.If you want to work, walk or ride.Walking or riding a bicycle to and from work is a great way to stay in shape if you live close to your job.Take a walk.Taking a long walk on your lunch hour can be enjoyable.It's possible to invite a friend along.
Step 18: Drink a lot of water.
Water is one of the most important elements of a healthy diet.To keep your body hydrated, try to drink eight 8-ounce glasses of water per day.Water will make you feel full so you won't eat as much.Adding fruit, herbal tea, or sugar-free flavoring will make plain water taste better.Waterlogged will remind you to drink more water.
Step 19: Wake up earlier.
Try setting your alarm clock to wake up 30 minutes earlier.The extra half hour will eliminate a lot of stress caused by rushing around in the morning and will make you feel more responsible.
Step 20: Try not to think.
Twenty minutes per day can help reduce stress, lower blood pressure, and generate feelings of happiness.Simply find a quiet place where you will not be disturbed, and sit comfortably with your hands resting, palms-up, gently on your knees.Try to clear your mind by focusing on your breathing.You can try candle meditation.If your mind wanders when you try to meditate, you might want to light a candle and focus on the flame.You can make use of it.Some people like to repeat a word over and over.You can use any word that has positive associations for you.Practice visualization.Imagine yourself in a beautiful place.You can ignore the physical world around you if you imagine all the small details of the setting.