In this day and age, a sedentary lifestyle has become increasingly dominant. Technology integration in most workflows results in jobs that require most of us to sit in one place for long periods. Additionally, sticking to a healthy diet is becoming less convenient than picking on-the-go food – that’s easily available and at very affordable prices. The constant bombardment of news via social media also contributes to the downfall of mental health.
Hence post-pandemic, it has become even so important for people to steer toward a healthier lifestyle. A healthy body has higher immunity resulting in lesser chances of prolonged illnesses. Here are a few habits you can adopt to lead a healthy and full life.
1. Getting Rid of Unhealthy Habits
Due to peer pressure, or stressful times in life, it’s common for young adults to pick up bad habits. According to the Centers for Disease Control and Prevention (CDC), about nine out of ten adults who smoke daily tried their first smoking by 18, while 99% first tried smoking by 26. With the increase in tobacco products, these numbers are only going to rise – thus, increasing dependency on tobacco-based products. Furthermore, this habit stems from social and physical environments, biological and genetic factors, mental health issues, personal views, and even socio-economic factors.
Quitting smoking is one of the best habits you can form. Not only will it improve your health, but it’s also a great way to boost your self-esteem and make new friends. You should definitely try alternatives for smoking that can help you with your quitting, according to Grinds. Smoking is one of the leading causes of cancer, heart disease, and other major health problems. If you want to stay healthy, quitting is the best decision you can make. Quitting smoking will give you a sense of accomplishment that will make you feel good about yourself. Many people mistakenly think that smokers are “cool” or “independent,” but this isn’t true at all. In fact, quitting smoking can actually boost your self-esteem and make you more likeable overall!
That said, getting rid of this habit can be extremely challenging as it requires intent, personal investment, and a support group to get through the intervention. There are plenty of tips and quick hacks to substitute the habit, but more often, a consultation with a professional is required to increase the intervention’s success rate. If you find it hard to let go of a certain habit, learn more about substance use disorders to see if you have developed a dependence. Get professional help to overcome this disorder so you can start living a healthy life.
2. Engage in Physical Activity
As per World Health Organization (WHO), one in four adults does not meet the globally recommended physical activity levels. The fact sheet also mentions that more than 80% of adolescents are insufficiently physically active. Engaging in physical activity contributes to preventing and managing cardiovascular diseases, diabetes, and cancer. Furthermore, it reduces symptoms of depression and anxiety, thus – keeping the mind fresh.
Committing to a regular exercise regimen can prove beneficial in helping you maintain a healthy body weight and keeping you feeling light and fresh. Joining a gym is a great way to ensure you have access to a variety of equipment and workout classes, and if you’re not sure where to find one, you can check out Gym Near Me, a website that helps you locate the nearest Australian gyms. Alternatively, you could also pick a routine to work out at home. A simple walk around the neighborhood can help increase your physical activity and get your body into a healthy state. As an incentive, you could also invest in a pedometer or a fitness gadget to track your progress and reach your daily goal.
You can also spend your weekends doing a fun physical activity with your family, like swimming or hiking. There is no single way to incorporate physical activity into your lifestyle. Hence, figure out what works best for you, commit to doing it, and try to be consistent at it. Consistency is the key to reaping the benefits of any exercise.
3. Eat Mindfully and Healthily
What we consume daily plays a great part in keeping our bodies healthy – or unhealthy.
One good habit is to be mindful of what you put in your body.
Aim to eat a well-balanced diet that will provide you with all the different nutrients you need. Replace the saturated fats in your food with unsaturated fats because they are much better for your body. Eat lots of fruits and vegetables and try to get different ones every time you buy groceries. Reduce your salt and sugar intake. Instead, focus on using a variety of herbs and spices, so your food still tastes delicious. Control the size of your portions.
Eat in smaller portions but at a higher frequency to curb your hunger. Keep your body hydrated by drinking water (3.7 liters for men, 2.7 liters for women) throughout the day, as staying hydrated keeps your organs functioning well. To compensate for the insufficient intake of vitamins, multivitamins and mineral supplements are a great option.
4. Reduce Screen Time
Excessive screen time is not good for your health as exposure to these wavelengths of light can disrupt the production of the hormone melatonin, which is the hormone that helps us sleep at night. If your work requires you to stare at a screen for most of the day, try taking breaks in the middle to moderate the exposure. Some therapists suggest avoiding this exposure 30 minutes before sleep to improve your sleep cycle. Doing so will support the production of melatonin – a hormone that helps you sleep better at night.
Irregular sleep cycles or interrupted sleep may compromise mental and physical health, as a lack of 7-9 hours of sleep may compromise the immune system. Doctors suggest that getting 6 hours of sleep daily is appropriate but still unhealthy.
5. Take Care of Your Mental Health
Along with physical health, it is also important to take care of your mental health. Keep a healthy social life and make time for your friends and family. Learn to process your emotions healthily by trying journaling and building self-awareness. Try to meditate or do yoga to help you relieve stress and calm your mind. Talk to someone trustworthy if you’re feeling low. If you need professional help, do not hesitate to contact a mental health practitioner.
Staying healthy requires healthy changes to your lifestyle and staying consistent. Try overcoming any habits that are harmful to your health, and engage in physical activity to keep your body healthy. Eat mindfully and always opt for the healthier choice on the menu. Incorporate lots of fruits and vegetables in your diet while minimizing the use of salt and sugar. Reduce your screen time and avoid screens 30 minutes before going to bed.
If you like this article and feel we may have missed some important points, feel free to add your two cents in the comment section below.