People work out to improve their general health, build muscle, and, of course, get a killer body, but there are other benefits to working out as well. Scientists have been looking into how exercise and diet can improve health as a whole for about a decade. Studies have shown that people of all ages and fitness levels can benefit mentally from making time for exercise and making changes to their food....READ ORIGINAL & FULL CONTENT FROM SOURCE |
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In this post, we’ll talk about both the physical and mental ways to take care of our bodies. Remember that it’s important to make healthy habits, so use these tips on a regular basis to make them part of your daily life.
Exercise
You must have known it was going to happen, right? Exercise has many benefits, such as making your heart healthier and lowering your risk of heart disease. It also helps your mental health by reducing anxiety and sadness and boosting your self-esteem and brain power. The American Heart Association (AHA) suggests 150 minutes of moderate aerobic exercise per week, 75 minutes of vigorous aerobic exercise per week, or a combination of the two. If we work out for 30 minutes five days a week, we can easily reach these goals.
Aerobic exercise includes things like running, rowing, riding a bike, swimming, walking, hiking, and dancing.
Choose a healthy eating plan.
Here are some detailed suggestions about what to eat to keep your body and mind healthy:
It’s important to watch what you eat.
Fruits and veggies, which are low in calories and full of healthy nutrients, should take up most of your plate.
Choose whole grains that are high in fibre.
Some examples are whole-wheat bread, brown rice, muesli, barley and buckwheat.
Cut down on how much salt you eat.
Blood pressure goes up when there is too much salt in the body, which is a risk factor for heart disease. The AHA says that you shouldn’t eat more than 1,500 mg of salt every day. A surprising amount of salt can be found in packaged and processed foods, so make sure that most of your food is fresh and not processed.
Cut back on fats that are bad for you.
Low density lipoprotein (LDL) cholesterol can go up if you eat a lot of saturated and fatty fats. This puts you at risk for getting sick. To avoid these fats, eat less sweets, red meat, processed meats, and fried foods.
Replace these fats with the mono-unsaturated and poly-unsaturated fats found in olive oil, avocado, walnuts, cashews, salmon, and anchovies, among other foods.
More giggling
There seems to be some truth to the old saying, “Laughter is the best medicine.” Studies have shown that laughing right away opens up your blood vessels and lowers your blood pressure. Endorphins, which are natural chemicals in the body, are also released when you laugh. Endorphins make people happy and relieve worry.
Research shows that people with strong social ties live longer and better lives than those who don’t have many friends. Also, people with better mental health are less likely to be lonely. Invite a friend to your next workout to stay in touch.
Lessen the stress
Stress can do a lot of damage to our bodies by raising our blood pressure and making us think and feel bad. It also makes our immune systems weaker and makes us more likely to do bad things like overeat or smoke.
Some ways to relieve stress are to exercise, meditate, sleep, laugh, unplug from electronics to relax, and have a good conversation with friends.
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