Tips for staying fit in 2018
Being fit in this day and age is not as easy as it once was. We no longer need to exert ourselves physically to survive, and we have easy access to unhealthy and processed foods. But if being in shape were easy, everyone would be. The good news is information about how to stay healthy is easier to access than ever. The internet has provided us all with an easy way to find healthy recipes, and the best workout plans. In case you don’t have enough time to do some of the research on your own, here is a few general health tips that should help get you started in your journey to fitness:
Eat healthy foods
We all know that you are what you eat. Your body rebuilds itself from the food you put in your mouth, so you might as well make it easier on yourself and eat the right things. Here are a few things that your body needs to be healthy:
Fruits are one of my favorite food groups because not only are they great for you, but they are delicious! Fruits contain high amounts of antioxidants and vitamins that help keep your body in top shape. The FDA recommends 4.5 servings of fruits and vegetables per day, so make sure to eat up!
Your body needs protein to rebuild itself. Hair, skin, and muscle all are made up of proteins, so getting enough is essential for good health. Great sources of protein include lean meats such as beef, chicken, and turkey. As well, fish, beans, and whey protein are all great options. Just watch your overall meat consumption, as too much fatty meats can cause health complications.
This probably doesn’t need to be listed, as everyone knows vegetables are good for you, but if there is one food group that you should increase, this would be it. Not only do vegetables contain high levels of essential vitamins and minerals, some also contain powerful cancer-fighting compounds called phytochemicals. Get as many dark leafy greens in your diet as you can stand – your body will thank you!
Avoid toxic substances
Now that you know which foods you should put in your body, lets look at some of the things you SHOULDN’T put in your body.
Sugars, especially refined and processed sugars such as high fructose corn syrup have been shown to cause health complications. They lead to higher levels of obesity, disease, and poor overall health. Sugars should be kept to a minimum, unless it is natural sugars that occur in fruits.
Pro tip: Make sure to check out food labels, as many everyday foods contain added sugars. For example, ketchup, salad dressings, and sauces all contain added sugar.
This is another thing that shouldn’t have to be said. Unless you have a prescription from a doctor, you should not be taking any sort of drug or medicine. Just say no to drugs.
While some studies show that a small amount of alcohol can actually provide health benefits, the science isn’t 100% clear. Too much alcohol can cause liver damage, as well as other health complications. If you do decide to imbibe, stick to dry wines to avoid extra sugars.
Your body was designed to move around, not sit on a couch all day. Unfortunately, the lifestyle that our society promotes is one that works all day, usually meaning sitting at a desk all day. exercising not only is good for the body, but also the brain. Studies show that regular exercise increases neurogenesis, or creating new brain cells. There is no reason not to get moving, especially because it can be fun. If you are struggling to find good ways to get moving, check out our fitness page. Here are two ways you should be exercising:
Cardio is really just anything that gets your heart pumping for an extended period of time. This could be bicycling, playing a sport such as basketball, or even just walking. If you need recommendations for good sports to try, check out our sports page. 30 minutes a day of cardio is ideal.
Your muscles are constantly degenerating, and losing mass. keeping them in regular use counteracts this process. The easiest way to stress your muscles is to go to the gym and pump some iron. For those who don’t have access to a gym or can’t afford a membership, lifting any heavy object will do the trick. Just make sure to be careful and not lift too much!
While eating healthy foods, exercising, and avoiding toxic substances are all great ways to stay fit, they are not the only things to think about when trying to be healthy. Here are a couple of extra tips to keep you in the best health possible:
drink plenty of water
Your body is made up of mostly water. As well, water is required for many body functions that keep you alive. Make sure you drink enough water to stay hydrated all day.
get enough sleep
Getting enough sleep is important for many reasons. First, it gives your brain an opportunity to process all of the information it has taken in during the day. Second, it allows your body to repair itself faster than if you were awake. Lastly, sleeping promotes a healthy body weight because you actually burn calories while you sleep!
I hope this short post was helpful information for keeping you fit in 2018. While many of the topics in this post are basic and may seem like common sense, they really are important. If you would like more information like this, check out some of our other posts on this site. Thanks for taking the time to read this!