What does a healthy habit mean? Are they worth adopting for your daily lifestyle? What are they?
Healthy habits are things you do for your body that will benefit you in the future and help you improve your skill in something you enjoy.
According to a longevity expert yanping li in a press release, she stated that “previous studies have found that following a healthy lifestyle improves overall life expectancy and reduces the risk of chronic diseases, this study provides strong evidence that following a healthy lifestyle can substantially extend the years of a person lives disease-free”
12 Healthy Habits Worth Adopting In your Life
1. Drink 1 more additional glass of water every day
8ounces glasses or over 2 liters or half a gallon of water each day is frequently recommended by health professionals. This is known as the 88℅ rule, and it is quite simple to remember. Unfortunately, many of us are not getting enough to drink especially older adults. Dr. Julian seifter a kidney specialist and associate professor of medicine at Harvard medical school once said “older people do not sense thirst as much as they did when they were younger, and that could be a problem if they are on medication that may cause fluids loss, such as a diuretic (causing increased passing urine)
The following are benefits of drinking water
*Getting rid of bacteria in your bladder
*Supplying your cells with nutrients and oxygen
*Normalizing blood pressure
*Stabilizing the heartbeat
*Assisting with Digestion
*Regulating body temperature
*Balance electrolyte (sodium)
*Protecting organs and tissues
Water is not the only thing that keeps you hydrated. Water-containing beverages help you meet your daily requirements. It is also a delusion that caffeinated or alcoholic beverages dehydrate you because they make you urinate. They do, however, the water in these beverages contributes to the total fluid consumption in a net positive way throughout the day.
2. Start your day with a healthy breakfast
Many people skip the a.m meal. They are in so much hurry to go to work or any business they have to be in so they skip breakfast which is a bad idea. Long before lunchtime, you will need to eat something if you do not eat first thing in the morning you may find yourself eating high fat and high sugar meals later.
Breakfast jumpstarts your metabolism allowing you to burn calories all day long. it also provides you with the energy required to complete tasks and hu concentrate at work or school.
Here are some benefits of eating breakfast:
*It gives you essential vitamins, minerals, and nutrients
*Helps you control your weight
*Boost brain power
*Reduce the risk of illness
Avoid skipping breakfast because it offers numerous health benefits. breakfast refills your body’s energy and nutrients supply. people who skip breakfast made fall start of their daily fiber vitamin and mineral requirements.
3. Use stairs and furniture as gym equipment
Doing exercise at home offers a lot of advantages. You don’t need to commute and there are plenty of exercises (virtual exercise) you can find online it is less hassle. But of course, there are also some significant disadvantages particularly if you are dealing with makeshift home gym equipment. But all your hope is not lost.
The following are the common and recommended training equipment substitute:
* Dumbells: water bottles or bags of rice
There are lots of benefits when we use dumbells, they can boost our resting metabolic rate or burn calories. It can protect us against injury aside from this it can also activate several different muscles and stimulate muscle growth. They can help muscles and joints to be more coordinated and stable. They can be used for a variety of exercises.
* Filled backpack
Use a filled backpack as a weighted vest. Puts a little extra weight on your body which can help you raise your heart rate faster. Engage your muscle better, work harder and get the most out of your workout.
* Paper plates
use paper plates as gliders create instability which requires your muscle, especially your core to work on your body and stabilize you. It is a great way to level up and diversify your core work and cardio exercise.
4. Replace diet soda with carbonated water
Compared to soda, juice, and other sports drinks, carbonated water is a healthier option. Some of it is generally lower in calories than beer. However, not all carbonated water drinks are the same. Some have added sugar or any artificial sweeteners that may cause an increase in calorie intake, toothache, and worst it can cause health problems. But the benefit is you have this feeling of being full it was improved by carbonated water. For folks who are continuously hungry, this could be beneficial. Since carbonated water aids digestion and relieves constipation, which helps to empty the stomach that can cause hunger.
5. Take 10 minutes to walk a day
A minimum of 10 minutes walking sessions each day is recommended to get the healthier and fitness benefits of walking, instead of 30 minutes workouts, attempt 10 minutes sessions if your fitness improves and you want to challenge yourself more.
6. Correct your posture
The healthier of your spine can be improved by maintaining proper posture. Sitting and standing in perfect alignment promotes blood flow, supports your muscles, ligaments, and tendons, helps maintain your nerves and blood vessels. People who practice good posture are less likely to suffer from back and neck pain as a result.
Benefits of doing correct posture:
* better breathing
Having a poor posture will affect your ability to breathe. Slouching shortens the muscles in your forearms and limits your ability to breathe fully, standing up also can boost your ability to take oxygen.
* Back relief
When you Have proper posture, you effectively use the muscle that supports your spine. Additionally, your backbones, joints, ligaments, and other connective tissue work collectively to keep the overall area less stressed and pressured, standing and sitting with appropriate posture activate your muscles in the way they were designed resulting in a more pleasant body especially your back.
You can lose up to 10 pounds by improving your posture. A potbelly and broader middle might appear as a result of bad posture. Standing or sitting tall will lengthen your frame and distribute your weight more evenly, giving you a slimmer appearance.
Your brain receives less oxygen. Sitting up properly may assist your brain is functioning better and help you think more clearly as a result of feeling calmer and more confident.
7. Go to bed between 10 pm to 11 pm
When you try to go to bed early your body may not be ready to fall asleep as a result you lie awake in bed for a long period this can lead to two significant sleep issues either sleep anxiety or poor sleeping condition.
The perfect time for bedtime is between 10:00 p.m. and 11:00 p.m. since according to some researchers it is the best for heart health l. this is the best bedtime that is compatible with circadian rhythm and sun exposure
Proper sleep benefits
* Reduce stress and improve your mood
* not easily get sick
* Stay at a healthy work
8. Include greens and lettuce in your meals
Salad greens like lettuce, spinach, and other salad greens contain a lot of vitamins like vitamin A vitamin C Vitamin B6 and antioxidants, It is found in greater abundance in red and green leafy vegetables than in lighter green
* Bone strength
* Improved sleep
* Help with your vision
meditation can help you achieve a sense of quiet, peace, and balance which can boost both your emotional and physical health when you quit meditating the benefits remain. It can also aid in the management of symptoms associated with some medical problems.
The advantage for your health
* Increase imagination and creativity
* Easily manage stress
* Having positive emotion
* don’t easily get irritated
* Having an idea of what to do during a stressful time
10. Sharing your talent
When we merely desire to serve ourselves, there is no sense of delight. Sharing our talents with others can provide us with More long-term satisfaction. It’s a win-win situation all around. We get to put our skills to use and others benefit as a result. Showing or sharing our talent can give us satisfaction and show appreciation to the giver. It can also lead to a more satisfying life.
11. Stay hygienic
Good cleanliness can help us stay healthy and protect us from diseases brought on by unsanitary food or germ-infested activities. Keeping ourselves and our surroundings clean prevents us from becoming infected with viruses and germs. When we wash our hands frequently, we reduce the spread of germs.
Personal hygiene includes:
*cleaning your body every day
*washing your hands with soap after going to the toilet
*brushing your teeth twice a day
*washing your hands after handling pets and other animals.
12. Challenge yourself
The more you push yourself and achieve, the more confident you get in your capacity to do it again. Challenge not only helps you improve your abilities and knowledge, but it also helps you improve your self-confidence.
Being healthy entails more than just getting in shape and feeling better; it also entails maintaining that state.