Tuesday, 27 October 2015

8 Essential Habits you Need to Follow to Get Into the Fitness Zone



All of us make resolutions for better health and fitness at the beginning of each calendar year. However, as the days go by, these resolutions are forgotten. Short-term plans are never a solution. To make a permanent shift to good health, one needs to change to a healthy lifestyle and stick with it, no matter what.



1. Change your attitude: Everything good or not so good starts with your attitude and the way you look at yourself and life. Stop blaming bad genes, family history, long working hours, children, parents and so on for not being regular. Read books on positive thinking, attend seminars that teach you to look at yourself with pride and respect. The change in your mental outlook is the first step towards improving your health and fitness.

2. Meditate: Meditation is a great way to a calmer you. Even 15 to 20 minutes of sitting in silence will make a world of difference. Sit in a comfortable position with your spine straight, close your eyes, relax your body and mind, and focus on your breath. Let the thoughts come and go without being involved, irritated or judgemental towards yourself. The restless nature of the mind will calm down over a period of time.
3. Keep a log: To start your new-found zest to improve your health, keep a workout and food log. (You can try apps such as Map My Fitness or Lose It!) The idea is not to appoint an online watchdog or add to your guilt factor, but to help you identify the triggers which keep you from fulfilling your commitments towards good health and fitness.

4. Exercise: Brisk walk, light jog, run, cycle, swim, dance, martial arts are great cardio exercises. Start slow with 3 one-hour sessions in a week and gradually progress to 5 or 6 days per week. According to the American College of Sports Medicine, activities of daily living (ADL) are also a great way to spike up the calorie burn and improve fitness. Activities like lifting things, taking stairs instead of the elevator, doing housework, carrying shopping bags are highly recommended. Apart from cardio, strength train to keep your bones strong and build muscles. Stronger muscles not only make you look toned, they also help you torch calories even when you are resting.

5. Find a buddy: Most people find it difficult to adopt any lifestyle changes on their own. Involve a friend, your spouse, children or family to see you through the initial period of change.

6. Sleep on time: Rest is an all important part of a health and fitness programme. Sleep early and get up early to accommodate exercise into your day. Try and eat your last meal by 7:30 pm and sleep by 10:30 pm. To get sound sleep, avoid spicy and heavy food or caffeinated drinks as they may interfere with it. Avoid watching television late into the night, or working on the computer at odd hours.

7. Change the way you look at food: To maintain a healthy digestive system, avoid fried and processed foods. Eat fresh fruits and vegetables, adequate proteins and wholegrains instead. Shop and cook for yourself whenever possible. Eat small meals more frequently and avoid refined foods, sugar, fatty foods, too much alcohol, aerated drinks and artificial sweetners.

8. . Hydrate: You need 2-3 litres of water daily depending on the season and your activity levels. Water is essential to keep our systems working optimally and to keep us well hydrated. Dehydration can impair your performance at work and while exercising; plus it can translate into a feeling of hunger. In fact, when you feel hungry, sip on water or tender coconut water instead of munching on food; to quell your thirst.


Source: Indiatoday.in by Nikita

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