Healthy Lifestyle Tips - Reward Me

The health check-up – are you in the danger zone?

Healthy food and exercise habits, enough sleep and moderate amounts of alcohol – that should be obvious to all of us. However, sometimes things don't work out they you intended. How unhealthily do YOU live? Check if you are in the danger zone regarding health, and learn the tricks to make your new habits stick.


Right around now, at the beginning of the year, many of as decide that it is time to change our life-style habits.. The promises are piled on top of each other and in the end they are a confusing mess of decisions to live up to. And with goals set high, it most often ends in only one way – with total failure. Regardless of what it is you want to change, rule number one is to take it easy. The first thing you should do is to make sure that your promises are realistic and that the goals are achievable.

Sleep well
Sleep is the foundation. If you don't sleep well, you can risk gaining weight. Bad sleep at night can also prevent stress from going away and cause the results of exercise to be different than you expected. It is when we lie there peacefully and sleep that the recovery processes and vital repair projects get started in your body. It is also a matter of sleeping neither too little nor too much. Moderation is the key. Normally, an adult manages on 6 to 9 hours of sleep per night, and 7 to 8 is most common. If your sleep is so-so for a short period or single nights, it is not a big deal, you can sleep again and catch up But not by sleeping for a longer time. You see, your body takes care of that all by itself by changing the pattern of sleep. What happens is that you get faster into the much needed deep sleep.
To sleep well it is important to have the right temperature in the bedroom, and for it to be sufficiently dark and quiet. Also, avoid alcohol and caffeine, which are real sleep destroyers. Also, try not to exercise too close to bed time, then you body will be too active to get to rest.

Keep a food and snack diary
The next important point for a healthy life style is food. We often believe that we eat better than we maybe actually do. A good trick is to write down everything you put in your mouth – and when – over the course of a few days. Once you are aware of the pitfalls it is easier to do something about it. A fruit before you go to work is quite a bit better than the chocolate bar that temps you in the kiosk on your way home. Eating at regular times is also a good rule to stick by, as is eating a good breakfast. It is better to eat often and a little at the time than rarely and a lot. You see, snacks between meals keep your blood sugar in check. Figure out what is good for YOU, and stick to that.

Add new exercise activities at a moderate rate
Physical activity 2 to 3 times a week keeps your body in shape. Vary the exercises so that all muscles in your body get their share, and don't forget your cardiovascular training. Additionally, it is possible, using simple tricks, to make your everyday activities more physically active. Take the stairs instead of the elevator, open doors with your own force instead of using automatic door openers, walk over to your colleague at work and tell him what you want in person instead of sending e-mail. The list can be made long, and surely you can invent your own activity bonuses.
But, most importantly, don't start your exercise program too ambitiously. The higher the expectations and demands you give yourself, the larger the risk that you fail. If you have not exercised for a long time, once a week can be plenty, or a long brisk walk.. Later, when that has become a routine, you can add additional exercises to your program. Don't forget that it takes time to acquire new habits.

Alcohol and exercise, a bad combo
We all know that cigarettes, snuff and alcohol do not go along with a healthy life style. Maybe it is time to cut down on the consumption? To get rid of the craving for nicotine produces results both for your body and your wallet. The advantages are many, for example you will become perkier and you will have better skin. You will soon notice how much your condition improves.
When it comes to alcohol, it is best to totally abstain on the days you´re going to exercise, and that applies even if you train first and drink a few glasses later in the evening. You see, your body prioritizes breaking down the alcohol over building up your muscle mass. To work-out the day after is also not a good idea. Even if the alcohol has gone out of your blood stream, your nervous system and other organs in your body can be influenced by the alcohol for several days. And it really is enough to drink two glasses of wine to negatively influence your exercise.

Are you in the risk zone?
Do you drink too much? Test yourself on www.alkoholprofilen.se
Do you have trouble sleeping? www.vaknapigg.nu
Magazines about exercise and similar sites often have fun tests regarding exercise, and also about food and diets. Among other places, on iform.se, aktivtraning.se, www.kosttips.se

For more fun tips on staying fit click here.

Relive your tension by reading more tips on stress free life by clicking here.

Writer: Lotta Ringdahl

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