Everyone is aware that a healthy way of life is essential to a long and fulfilling life. But for most people, sticking to a healthy lifestyle has been easier said than done. Between work, family, and social obligations, it's no wonder so many people fall short of their goals.
Fortunately, there's a New Generation of apps and services that make it easy for you to adopt a healthy lifestyle. From fitness trackers that help you keep track of your progress to social networks that support you in staying accountable, here are 10 tips to help you adopt a healthy lifestyle.
- Stay hydrated
It's easy to become lost in the moment and not drink enough water. Make sure you have a bottle of water with you and take sips throughout the day if you feel the urge. Better yet, get yourself a water bottle that monitors the amount you've consumed and reminds you to drink more. Some apps help you track your water intake to don't forget and end up dehydrated.
- Get moving
Move more, and do it consistently. Taking 10,000 steps per day is an easy way to stay healthy. One study found that people who walked at a brisk pace for an hour every day had dramatically lower blood pressure than those who walked slower. Add in some additional activities, like gardening or walking with your pet, and you'll be surprised by how much you can do.
- Don't skip meals
We've all been told that we'll be more likely to overeat throughout the day if we skip breakfast. While this is partly true, there's a much more important reason to eat breakfast: it helps you stay hydrated. Eating breakfast also boosts your metabolism, which helps you burn calories throughout the day and stay full longer, so you don't crave snacks.
- Quit smoking
Smoking stains your teeth, clothes, and skin. It weakens your cardiovascular system and increases your lung and heart disease risk. Quitting will help you reduce your risk of those diseases and help you live longer. Quit smoking with the help of an app that tracks your progress or with the support of a group.
- Exercise regularly
Exercise regularly is the most effective method of maintaining an ideal weight and lowering your risk of obesity-related diseases, including heart disease and type 2 diabetes. Try to do 30 minutes of cardio, or other high-intensity activities, four times per week and 30 minutes of weight training or resistance training three times per week. If you can't find time to exercise on your own, try joining a gym or exercise class.
- Get enough sleep
Sleep well every night. Sleep helps the body produce hormones that control your appetite and allow you to feel fuller. Sleep deprivation increases the chance of developing coronary heart disease, type 2 diabetes, and other ailments.
- Eat healthily
Eating a healthy diet is essential for a healthy lifestyle. The dietary guidelines recommend that you: Limit the number of calories you consume and try to eat as healthy a diet as you can. Be sure to select food items that contain a small amount of sodium and saturated fats. Concentrate on vegetables, fruits, whole grains, as well as proteins. And don't eat foods that aren't part of the guidelines – sugary beverages, fatty foods, processed foods, etc.
- Limit your alcohol intake
Alcohol, a depressant, decreases the heart rate, increasing the chances of dying due to stroke or heart attack. And, even when consumed in moderation, it still contains calories. Limit your intake of alcohol to 2 per day for women and men. And make sure they're low-calorie beers or low-calorie mixed drinks.
- Develop good habits
Modify your bad habits, and develop new ones. For example, you may smoke, drink too much alcohol, or eat too much red meat, but you're not doing it before your friends or family, so try to adopt healthier habits.
Successfully adopting a healthy lifestyle can be challenging. Fortunately, there are several tools and services available to make it easier. These include fitness trackers that help you keep track of your progress, social networks that support you in staying accountable, and healthy recipes you can use to help you stay on track. Use the tools available and other resources to aid you in establishing the most of your health.