Making simple lifestyle changes has been shown to give benefits to stay healthy and free of diseases. It really is not difficult to maintain a healthy life. Adopt these changes as part of your daily routine and you will be on your way to a better and healthy lifestyle.
Spend at least 30 minutes of moderate-intensity aerobic exercise on most days of the week. Three days per week is usually recommended. Brisk walking is a good form of exercise which anyone can do. Studies have shown that middle-aged and older women who spend 2 to 3 hours per week doing brisk walking can cut their risk of heart disease by 30 to 40%. Use of a pedometer can help to gauge the intensity or distance covered while walking. Try to achieve 10,000 steps per day doing both moderate and high intensity activities To burn more calories, strength training exercises should also be included in the regime. Doing this for 20 minutes 2 to 3 times per week will further help to maintain a trim and healthy figure. Bear in mind that exercise regimes need not be performed in gyms where specific workouts are planned. Daily routines such as walking more, or taking the stairs more often, may be sufficient to get the required amount of activity.
Watch What You Eat
Choose a diet that is balanced, with plenty of high-fiber foods such as fruits, vegetables, whole grains, legumes and nuts. A lot of studies report that people can protect their heart by eating plenty of fruits and vegetables. Eat fish at least twice a week. Oily fish is rich in omega-3 fatty acids, which can help to prevent heart disease. For dairy products, choose fat-free or low-fat. Avoid trans fat (trans fat is present in foods that are labeled as containing partially hydrogenated or hydrogenated vegetable oil. Foods high in saturated fats and cholesterol should be avoided, such as egg yolks, red meat and shellfish. Salt intake should also be restricted to about I teaspoon a day. To reduce sugar consumption, avoid processed foods and beverages that contain added sugars. And lastly take alcohol in moderation (1 to 2 drinks per day).
Maintain That Ideal Figure
When food intake is reduced by about 500 calories per day and at the same time doing regular exercises, a weight loss of around 1 kilogram per week can be achieved. Also cut down on the portion size, snacks, desserts and sweetened beverages. Take more fruits and vegetables. All these will help to control the amount of calorie intake. And do watch your body mass index (BMI). Ideally it should be between 18.5 and 25. A person is considered to be overweight when the BMI is between 25 and 29.9, whilst a BMI of above 30 is obese. The BMI is easily calculated by taking your weight in kilogram dividing by the square of your height in meters.