If you pair regular exercise with a well-balanced diet, you’ll notice immediate changes in mood and energy levels. More importantly, consistently eating well and exercising will improve your health and extend your lifespan. The guidelines are relatively simple: engage in at least 150 minutes of aerobic exercise and two full-body strength training sessions each week and eat a nutritionally diverse diet, low in fat and sodium, but high in fiber. Ask your health care provider to help you devise a more detailed diet and fitness plan.
If you eat healthy, small snacks and meals throughout the day, you’ll keep your blood sugar from crashing and feel more energetic. If you hit the gym for 30 minutes each day, you’ll have the added benefit of a neurotransmitter called serotonin, which is a natural mood booster.
Losing weight and keeping it off takes a combination of eating fewer calories and burning more energy. Eat nutrient-dense, low-calorie foods such as fruits, vegetables and lean meats and other proteins that will fill you up. Integrate physical activity into your everyday routine in addition to scheduled exercise. For instance, take the stairs at work or park at the far end of the lot.
Regular exercise and good nutrition may ameliorate or prevent a myriad of conditions including heart disease, hypertension, stroke, Type 2 diabetes, arthritis, osteoporosis and depression. Consult your physician to make sure your diet and exercise plans are compatible with your medications and health conditions.
There is nothing like running farther or improving your physique to boost your self-esteem. Take time to enjoy your new healthy lifestyle. Update your wardrobe and enroll in a cooking class. Keep fitness fun and interesting by trying something new — go for a hike, take a martial arts course or register for a 5K.
If you exercise vigorously for 30 minutes a day, you may find you sleep much more soundly at night. A good night’s rest will improve your acuity and energy levels the next day.
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