Tips for Physical Fitness
If you want to get into shape and be healthy, you’ve got to work within yourself to ignite your firm desire to lead a healthy lifestyle. And once you’ve done that, you’ll feel much better!
With these tips, you can change your life. They may seem simple and easy to do, but it’ll be hard to find the will to do it.
Tip 1: Check your body weight
Pay attention to your weight!
Take before and after measurements. This will give you perspective and it’s also a good motivator.
When you feel that you’re not doing enough or you’re not losing anything, check how much you weigh.
Measure the areas you are working on and compare.
It is also good to consider how much alcohol you drink, because alcohol contains many calories!
Tip 2: Regular sports
Maintain a regular workout routine. It doesn’t need to be a high endurance sport, what’s important is you move and burn calories.
There are sports you can do that don’t require high performance but are equally great in weight loss such as walking, gymnastics, Pilates, yoga, aqua-fitness, swimming and dancing.
You can try these and feel your cardiovascular system strengthened by constant enduring strain.
These sports ensure a stable immune system and the mechanical stress is good for bone health.
And to boost your vitamin D production, try exercising outdoors!
Tip 3: Healthy Diet
Maintain a vitamin and mineral rich diet!
Go light on fat foods, vegetable fats and oils.
Go heavy on fresh fruits and vegetables, nuts, and protein.
When buying food, store it in a cool, dark place to ensure its freshness.
Tip 4: Take calcium for the bones
A good source of calcium is milk and dairy products.
If vitamin D supplements is taken in addition, the calcium uptake from the intestine is promoted and the minerals are channeled into the bones providing structure and strength.
Eat yogurt in the evening to reduce the rate of bone breakdown during the night.
Tip 5: Quit smoking
Cigarettes are hazardous to your health—everyone knows that! It’s been known to cause several diseases so better stop smoking today!
Of course, that’s easier said than done. Not everyone can do it.
There are various methods such as nicotine patches, acupuncture or special chewing gums that can help get rid of your smoking addiction.
Don’t be embarrassed if you need to seek a professional’s help.
The most important thing with all this is the strong WILL to quit.
Tip 6: Moderate alcohol consumption
A glass of red wine in the evening should help keep blood vessels supple. But more than that could be damaging.
Too much alcohol, like nicotine, could cause cardiovascular and neurological diseases.
The addictive properties of alcohol should not be ignored.
If you can, put your alcohol consumption to zero and observe your body functions improve.
Tip 7: Get enough vitamins B and D
The B vitamins, B9 or folic acid, B6 and B12 are extremely important for the body.
They support mental performance, ensure a balanced homo-cysteine blood level, strengthen the immune system and reduce daytime tiredness.
In addition, vitamin B6 and B12 are indispensable for the nervous system, blood formation and energy balance.
While vitamin D3 is important for stable bones, good muscle function and for a strong immune system.
Unfortunately, as we age, vitamins become difficult to get absorbed by the body, so a regular intake of supplements is recommended.