Most of us want to be a healthy person who doesn’t smoke. Try to maintain healthy fitness habits like controlling weight, getting good quality sleep, eating healthy foods with plenty of fiber, and, of course, exercising regularly.
But in a hurry to get quick success, we often take shortcuts with our health—and suffer from various diseases that we could have avoided.
We forget that even that healthy person must have done some work in his life. Why can’t we take out time for ourselves when he gets time?
It’s not hard to build healthy, positive activities in your life. You have to include these few things in your daily life.
And I also tell you simple strategies to succeed in achieving these healthy habits. So let’s see.
All those good habits that are very important for our lives and how we can include them in our lives without any excuse.
Wake Up Early
“The early morning has gold in its mouth,” said Franklin. The analogy by Franklin is by no means long drawn because getting up before the sun has many perks.
One very significant advantage of awakening early is reduced stress levels. Once you awaken early, you’ve got longer to plan, strategic thinking, and achieve goals.
Studies have suggested that when an individual gets up early, he’s more energetic and takes less time trying to do a task that might take longer otherwise.
I’m not saying that you need to rise at 4 o’clock from tomorrow, but you’ll need to change this Habit if you wake at 8 o’clock or late.
Awaken a minimum of 6 ‘o’clock. Now you’ll inquire from me how is that this possible? How can we rise 2 hours early at once?
Then listen, rather than getting up at 6 o’clock all directly, set your alarm two minutes earlier every second day until you’ve reached your goal.
Replace Your Caffeine Intake With Warm Water
The Japanese water theory states the numerous benefits of drinking warm water in the morning, including optimal brain function, sustained energy levels, body temperature, and blood pressure regulation.
It also helps cleanse the digestive system and prepare it for the day. So, make it a habit. After waking up, your first duty is to drink 3-4 glasses of warm water.
A morning exercise boosts your metabolism, which helps you burn more calories and decrease weight.
According to the National Cancer Institute, regular exercise helps control weight, maintain healthy bones, muscles, and joints, and reduce our risk of high blood pressure, heart disease, and diabetes.
Exercise does not mean that you have to go to the gym or run. You can also choose a fun activity for yourself, like dance and yoga or something else.
When you enjoy the exercise, you’ll have much more motivation to do it regularly.
Never Skip Breakfast
Breakfast is often called ‘the most important meal of the day because it replenishes your supply of glucose to boost your energy levels and alertness while also providing other essential nutrients required for good health.
Research shows that breakfast people tend to take in more vitamins and minerals and less fat and cholesterol.
Breakfast also stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat a morning meal score higher on tests.
Eat foods high in fiber and proteins like whole-grain oats, eggs, low-fat milk, fruit veggies, and yogurt.
Having a Colorful Diet
Colorful foods, generally fruits and vegetables, are the richest in vitamins, minerals, fiber, and antioxidants.
Each color provides various health benefits. So, it is essential to increase fruits and vegetables in your diet as it is a significant step to improve your health.
“According to the food pyramid, you should be eating up to nine servings of vegetables and fruits each day.”
For boosting maximum nutrition, add at least two or three colored fruits or vegetables to each meal. It keeps you fully energized the whole day.
Pay Attention When You Are Full
You must have also felt that you tend to overeat whenever you eat any of your favorite dishes.
But how will we know that we overeat? When you start to eat, you will replace the empty feeling with gentle pressure in some time.
As soon as you feel the pressure in your stomach, stop eating. You should still feel light and energetic with this gentle pressure;
if the fullness is uncomfortable, you overate. So, always pay attention when your stomach becomes full.
Also, follow these two things to save you from overeating. First, drink a full 8 oz glass of water before every meal”.
And second is “Don’t devour food,” as eating slower allows you to enjoy your meal while you find a natural stopping point.
” Dr. Albers suggests, “If you eat quickly and stop at what you think is 80% full, you may be 100% full and not know it since your body hasn’t caught up yet with your mind.
These things will help you be full much quicker and aid in weight loss.
Say ‘No’ to Social Media
Putting away your devices (phone or computer) becomes difficult in this social media time.
But being connected 24/7 can have many adverse side effects on our health.
Multiple studies have found a strong link between heavy social media and an increased risk for depression, anxiety, loneliness, self-harm, and even suicidal thoughts.
So please keep it away from yourself for 1 to 2 hours. When you cut back on screen time, it frees you to do other exciting things like playing games with your family or friends, giving you a facial spa, dancing or taking up painting or trying something creative.
Smoking causes cancer, heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD), including emphysema and chronic bronchitis.
It also increases the risk for tuberculosis, certain eye diseases, and immune system problems, including rheumatoid arthritis.
According to the American Cancer Society, smoking kills more people than alcohol, car crashes, suicide, AIDS, murder, and drugs combined.
Apart from the severe health consequences mentioned above, smoking can also impact your everyday life.
It can affect your breathing, causing coughing and shortness of breath. It reduces your ability to perform physical exercise and your energy level and exposes you to a greater risk of depression and anxiety.
All of these occurrences can significantly reduce your quality of life. I think you must have quit smoking by now.
After all, what can end our life, how can we give place to it in our lives? It is hard but not impossible to quit this lousy Habit. You can take help from your doctor also.
You have taken a healthy step towards a healthy lifestyle from the day you quit smoking. So why delay the excellent work? Promise me that you never smoke again.
Have an Early Dinner
Do you have a habit of late dinner, then change this Habit as soon as possible. A recent study finds that eating a late dinner can cause weight gain and high blood sugar levels regardless of calories.
Dinner before 7 p.m. is good for digestion and improving your metabolism to reduce obesity.
It has been proven that early dinner is not only beneficial for weight loss and management, but you’re also likely to sleep better since your body has had time to digest the food you ate hours prior.
Go For an Evening Walk
After a very buzzing day, there is nothing better than an evening walk. You will feel relaxed and refreshed even after a 30-minute walk.
Evening walks allow you to work your muscles that you do not use much during the day. An evening walk every day can help you sleep better as you will feel relaxed and free of any stress or tension.
You will boost your energy levels as well. All you need to do is take 30 minutes to an hour’s walk to have an energizing workout and relax your mind at the same time.
It is also said that a simple walk after the last meal of the day can do wonders for your body and help you lose weight.
Reading a Book
You’ve probably heard that reading can be good for both physical and mental health. And those benefits can last a whole life.
Researchers have determined the practice of reading–a cognitive exercise–lowers stress and depression, raises your intelligence, protects your memory, and helps you to be more open-minded.
Regular reading improves brain connectivity and increases your vocabulary and comprehension, be it nobles, magazines, comics, or any book you are interested in.
You should read at least 30 to 60 minutes daily. According to Dr. Alan Zimmerman, a full-time professional speaker who specializes in attitude, motivation, and leadership programs says, “Read an hour a day on that topic, and in three months you’ll be an expert.”
Research shows that reading for just six minutes can reduce stress by 68%.
Relaxing by reading reduces stress better and faster than other standard stress-busting methods, such as listening to music, playing games, or having a cup of tea.
A Smile Does a Lot
Life without a smile is zero. It is the easiest method to fill yourself with good vibes. Studies have shown that smiling releases tiny neuropeptides molecules to help fight off stress.
Then other neurotransmitters (that make you feel great) like dopamine, serotonin, endorphins, and other natural painkillers come into play too.
The endorphins act as a mild pain reliever, whereas serotonin is an antidepressant. Smile is the best mood elevator so keep a smile.
Take a Healthy Sleep
“Early to bed and early to rise makes a man healthy, wealthy, and wise.” We have been hearing this since childhood, but still, we do not follow it.
Research shows that poor sleep has immediate adverse effects on your hormones, weight gain, exercise performance, and brain function.
Another study found that short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication.
So if you want to avoid all these problems, start taking good sleep from today. It is just as important as regular exercise and a healthy diet.
The most apparent advantage of sleep is that it helps our body recover from fatigue mainly caused by the day’s activities.
Getting more sleep is one of the quickest ways to feel good. National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night.
Babies, young children, and teens need even more sleep to enable their growth and development. People over 65 should also get 7 to 8 hours per night.
How to Change Fitness Habits For Healthy Lifestyle
Now you know which healthy fitness habits you must include in your daily life to make your lifestyle healthy.
You still follow many of these habits, but those habits you want to include in your life, but you get failure.
“It’s frustrating to experience setbacks when you’re trying to make healthy changes and reach a goal,” says NIH behavior change expert Dr. Susan Czajkowski.”
The good news is that much research shows that change is possible, so today, I will tell you such tricks that will help you include a good habit in your life.
3 Simple Ways to Set up Yourself For a Healthy Lifestyle.
1. Take The Decision And Stay on It
The most crucial step is to recognize your bad habits and decide to change them.
This step is not a big deal, everyone takes the decision, but the problem comes when we have to stay on it.
We follow that thing comfortably for 2-3 days, but after that, we lose control on our own, and then the result is Zero.
Now don’t worry about how to stay on your Habit. I have a solution for that too. So let’s see the quick fix that will help you live your own decision.
Change Your Surroundings
By changing the environment around you, you can solve your problem significantly. Understand this thing with an example.
Suppose you smoke, now all you have to do is throw all your cigarettes in the dustbin and keep dry fruits in its place.
It will not end your desire to smoke, but you cannot do anything even if you want.
Involve Your Loved-Ones
Be it your family or friends, and both want the best for you. Research shows that people’s health behaviors tend to mirror their family and friends.
So invite your family and friends to join you, support you, and help you stay on track.
2. Set Small Goals
Tackling huge goals can set us up for failure because it takes a long time to complete big plans. Its result is that we don’t feel that we’re making progress, and it’s discouraging.
That’s why keep goals small, simple, and achievable so that you can feel the power of small wins.
But sometimes, even small goals take a long time to complete, so keep patience.
As I explained above that, if you are getting up at 8 o’clock at this time, instead of doing it at 4 o’clock, get up 2-2 minutes early every next day.
3. Make Your Ideal
Find an ideal person for you as soon as possible, as you imagine yourself in the future. Don’t get confused.
I am just saying that suppose you want to reduce your weight. So put a photo of that person in your mind and the place around you.
Like, your favorite actress who has a toned body. It will motivate you a lot, and you will become successful very quickly.