What is an ideal healthy lifestyle?
A healthy lifestyle is a combination of physical and mental wellness. But with today’s modern working style, it has become heavily difficult to maintain a balance toward your health.
At SquaremyHealth, we will try to explain how important it is to live a healthy & nutritional lifestyle to overcome the stress levels you are facing and upgrade yourself to a balanced lifestyle.
All humans have to eat food for growth and maintenance of a healthy body, but we humans have different nutrition requirements as infants, children (kids), teenagers, young adults, adults, and seniors.
For example, infants may require feeding every 4 hours until they gradually age and begin to take in more solid foods.
Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals.
It is often not limited to these age groups because adults and seniors often do the same.
Role of Physical Fitness & Exercises
Physical activity and exercise is a major contributor to a healthy lifestyle; people use their bodies, and disuse leads to unhealthy living.
Unhealthy living may manifest itself in obesity, weakness, lack of endurance, and overall poor health that may foster disease development.
Benefit of Physical Workout
Routine exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly.
Maintaining physical fitness can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars.
Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health in short an important factor for a healthy lifestyle.
How to start getting into Healthy routine
- Thirty minutes of modest exercise (brisk walking), 3 to 5 days a week is recommended, but the greatest health benefits come by doing most days within a week.
- You can be break up into smaller 10-minute sessions.
- Start slowly and progress gradually to avoid injury or excessive tiredness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day.
- People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise.
- Almost any type of exercise (resistance, water aerobics, walking, swimming, weights, yoga, and many others) is helpful for everybody.
Introduce Children with Sports to embrace Healthy benefits
Children with Sports for children may provide excellent opportunities for exercise do not overdo certain exercises (for example, throwing too many balls in cricket may harm a joint like the elbow or shoulder).
You can also get along with a fun way to get into shape by involving dance in your routine, for more details click on the link here
Take Proper Rest
- Exertion during strenuous exercise may lead to soreness, but if pain occurs, stop until the pain source is discovered; the person may need to seek medical help and advice about continuation of such exercise.
- Most individuals can begin moderate exercise, such as walking, without a medical examination. The following people, however, should consult a doctor before beginning more vigorous exercise:
Superfoods for Healthy Lifestyle
With a small routine of daily sets of exercises you can include these Superfoods as well in your life to achieve your health goals.
- High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.
- These are seasonal but are healthy frozen as well. Add to yogurt, cereals, and smoothies, or eat plain for a snack.
- Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease. Buy fresh, frozen, or canned fish.
- Fish with the highest omega-3 content are salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines.
Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals which boosts health. They also add fiber into the diet.
Try varieties such as spinach, swiss chard, kale, collard greens, or mustard greens. Throw them into salads or sauté them in a little olive oil. You can also add greens to soups and stews.
Walnuts, almonds, pecans — nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
Add a handful to oatmeal or yogurt or have as a snack. But remember they are calorically dense, so limit to a small handful.
Try the various types of nut butters such as peanut (technically a legume), almond, or cashew. Nuts are also a great accompaniment to cooked veggies or salads.
Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease.
Use in place of butter or margarine in pasta or rice dishes. Drizzle over vegetables, use as a dressing, or when sautéing.
- A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. It can lower cholesterol and protect against heart disease and diabetes.
- Try having a bowl of oatmeal for breakfast. Substitute bulgur, quinoa, wheat berries, or brown rice for your usual baked potato.
- When buying bread at the supermarket, look to see that the first ingredient is “100% whole wheat flour.”
- A good source of calcium and protein, yogurt also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria.
- Try eating more yogurt, but watch out for fruited or flavored yogurts, which contain a lot of added sugar.
- Buy plain yogurt and add your own fruit. You can use yogurt in place of mayonnaise or sour cream in dips or sauces.
- These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips.
- They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent some types of cancer.
- Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding a frozen cruciferous vegetable medley to soups, casseroles, and pasta dishes.
- This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein.
- Studies show they can help reduce the risk of heart disease. Add to salads, soups, and casseroles. Make a chili or a bean- based spread such as hummus.
- These are high in vitamin C and lycopene, which can help in reducing the risk of prostate cancer. Try tomatoes in a salad or as a tomato sauce over your pasta.
- You can also put them in stews, soups, or chili. Lycopene is more available when tomatoes are prepared and heated in a healthy fat olive oil.
- The Superfoods plays an important role in body health and you should consume these more instead of junk food. You can go through with this article to know more about how junk food can affect your health.
- Also, if you want to learn about some protein rich diets and how important they are you can click on the link here
- If you like to get some cool healthy cake recipes as well, you can visit the link here
- To know how to boost inner health or create inner stability with confidence click here
These Superfoods & some physical exercises will help you to achieve you ideal health balance you are searching from. I know it is difficult to achieve the right balance but not impossible, you just need some small adjustment and rest will be the results that will give you the boost.
For more information on Health & Nutrition balance click here