Short of having access to a well-equipped gym, we all can manage to incorporate healthier habits into our daily routines. However, it takes some effort. Creating a road map to daily fitness will greatly increase the likelihood of following through.
Source: FlickrBelow are some simple daily habits that can help improve your overall health.
- Fluids = Fitness
Most notably water, and lots of it. Water is good for your health. The Mayo Clinic recommends that you drink at least 2 liters of water per day in order to maintain optimum health. The American Council on Exercise, an NCCA accredited organization, suggests drinking 17-20 ounces of water two to three hours prior to exercise, 7-10 ounces every 10-20 minutes during exercise, and between 120-150% of your total weight loss after you are finished Mayo Clinic recommends. A good idea is to carry a refillable water bottle with you where ever you go—to work, to the grocery store, to the gym. This is an easy way to ensure you are getting enough fluids to fuel your fitness goals.
- Get Enough Sleep
You hear it all the time, but how many of us actually get enough sleep to allow our bodies to fully recover from our daily grinds? Without adequate sleep, it becomes increasingly difficult for us to focus and function. While some people require less sleep than others, the bench mark that is normally recommended is 7-8 hours. If that isn’t possible, daily naps are a great way to reenergize your body. A study carried out by NASA even found that a 40-minute nap can improve your alertness by 100%.
- Create a Plan and Stick to It!,
We’re not talking about a mental, “I think I’ll go for a run after work” plan either. Get a calendar, daily planner, or some other way to physically keep track of the types of fitness activities you should be doing each day. If you can, or available, work closely with a certified personal trainer
- Make Your Daily Commute Self-Powered
Although this might not be possible for everyone, if you live close enough to your place of employment, walking or riding a bike instead of driving can drastically improve your overall fitness. Plus, you get to cut out the amount of time spent sitting in morning and afternoon traffic, save money on gas, and decrease the need for car maintenance.
Source: Pixabay- Take the Stairs
Anytime you have the choice between taking an elevator or the stairs, choose the stairs. According to a study published in the journal of Medicine and Science in Sports and Exercise, American adults averaged 5,117 steps per day, which ranked last among the countries included in the study. If you get a chance to add a few more steps to that daily total, take it.