Healthy Lifestyle Starts Here
When it comes to starting a healthy lifestyle, it’s not just one thing. It is a combination of things we do together that will give us the best results. Let’s face facts in our world today we are moving less and eating more foods with less nutrition for convenience. Many of us have jobs that we drive to every day, sit for 8 hours a day, and then drive another hour home. This is why it’s more important now than ever to make sure we are doing things to support a healthy lifestyle and physical well-being and simply creating a routine we stick with daily.
Warm Up – seven to eight minutes of light aerobic activity to increase blood flow and lubricate and warm-up your tendons and joints.
Resistance Training – Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
Aerobic Exercise – Pick two favourite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cooldown during the last five minutes.
Stretching – Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect to see the following changes early on and before you know it you will be achieving a healthy lifestyle.
From one to eight weeks – Feel better and have more energy.
From two to six months – Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
After six months – Start losing weight quite rapidly.
Once you commit to exercising several times a week, don’t stop there. It would help if you also changed your diet and/or eating habits. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines to help you on your healthy lifestyle journey
-Eat a few small meals and a couple of snacks throughout the day
-Make sure every meal is balanced — incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates and fist-sized portions of vegetable and fruits
-Choose high-quality fats such as avocado, chia seeds, walnuts etc.
-Drink at least half your body weight in ounces of water throughout the day.
-Find a good high-quality supplement to ensure you get all the vitamins and minerals your body needs. I recommend talking to your health practitioner.