12 tips to stay fit with modern lifestyle

PART ONE

Guest Post by Ryan.

Our modern lifestyle presents a lot of challenges to the health-conscious individual, particularly when you work in a high-stress environment or spend a lot of time dealing with people. Because our work takes priority over a lot of things in our lives, we’re bound to overlook our own health in the pursuit of personal success

 Exhaustion and stress are major causes of declining health in today’s adults and a major cause of low productivity. In order to function at your best and keep a clear mind all day, you may have to make a few adjustments to stay fit. Here’s where to start:

1. High water intake

For a person who works in a physically-demanding environment a small amount of dehydration can cause a significant drop in performance. When you’re moving around all day, you’re using more water than somebody who’s working at a desk; and if you’re not hydrated then your mental performance will be reduced and your body will lose strength faster.

It is recommended that you start your day by drinking warm lemon water as a way to flush out toxins from your body and improve digestion. It might take a while before you’re able to drink the recommended eight glasses of water per day, however you can start out with a few glasses and then gradually increase your water intake to a standard level.

HOT TIP - Watermelon truly is very watery and is a fun way to increase your water intake.

2. Eat breakfast every day

A good breakfast starts you off at a high level, giving you the energy you need to face the day ahead. You need a healthy breakfast to balance your sugar levels and maintain proper weight, and also as a way to prevent food
cravings during the day. Make sure your meals are packed with a minimum of three out of the five food groups. Cereals, whole grain breads, low-fat dairy products, and fruit are good choices. When you take a high-fiber cereal with low-fat milk or yoghurt it can reduce your body weight in the long run.

3. Exercise

As an adult, you should strive to spare 30 minutes of your day to perform simple exercises. Exercise is good for increasing oxygen levels in the blood, burning calories, and rejuvenating cells; which leaves you feeling stronger and refreshed. There are plenty of options for a 30-minute workout; for example you can jog, run, walk, go swimming, or join a gym where you can get help from a trainer. It’s important to stay motivated as you start your daily exercise routine, and you can do this by joining workout groups in your area to meet people who can help you achieve your fitness goals.

4. Follow a healthy diet

Many of us find it difficult to stick to a healthy diet because we’re constantly surrounded by sugary and oily food that makes us feel good. But the dangers posed by eating the wrong food are serious and far-reaching. Your current health is determined to a large extent by the food you eat, so a simple way to prevent disease is to eat healthy meals every day. Vitamins and minerals are the key to a strong immunity and healthy development, and a lack of proper nutrients jeopardizes your body’s ability to ward off diseases. A healthy diet consists of the right combination of proteins, carbohydrates, fruits, vegetables, dairy products, and healthy fats. Remember to:

• Eat light meals
• Avoid biscuits, store-bought cakes, breads, and flour
• Eat more buckwheat, brown rice, spelt, and quinoa

5. Reduce stress

Stress causes the body to release high levels of cortisol which
is fine in smaller doses but when it stays in your blood in elevated levels it
can cause changes in your body. Here’s how the stress hormone cortisol affects
your body:

• It limits your immune system’s ability to prevent diseases and opportunistic infections
• Interferes with your metabolism
• Causes food cravings – particularly sugary and fatty food
• Causes heart disease
• Makes you prone to ulcers, depression, and stroke

Yoga is effective at relieving stress and enhancing blood flow. Simple meditation exercises can help you become more grounded and empowered to face your daily challenges – and if you can spend some time in nature, that
can also reduce stress.

Comfortable Sleeping Positions for Couples

6. Get enough sleep

Sleep allows your body to heal and a regular sleeping
schedule keeps you healthy in the long term. Healthy sleep plays an important role in maintain mental and physical health, quality of life, and improving performance.

The way you feel when you’re awake is determined to some extent by how well you sleep.

Adults need between 7 and 9 hours of sleep to function at their best, and children need even more sleep. A good night’s sleep also improves our learning skills, cognitive function, skills like playing the piano, handling machinery, and making good decisions.

See Also

Sleeping Positions and How they Effect your Health




PART TWO

Guest Post by Angela P.

7. Take up a new sport

Or an old sport you happen to really enjoy. Either way, your goal here is to be outside doing your new sport (unless it is an indoor sport requiring an ice rink or gym for some reason) and getting lots of fresh air while you exercise.

Depending on your fitness goals the new sport might be very low intensity and not require a lot of heavy lifting or cardio.

It doesn't even have to be what most people would consider a sport. Last summer for example I took up paragliding, and when you are up in the air you aren't really exercising (much), but it is definitely exciting and gets your heart pumping. Unloading and reloading the paraglider from the back of a truck, that is the part that requires some more exercise.

And the views are amazing.

So pick a sport you really want to do, no matter how unusual or bizarre, and chances are likely there will be at least some exercise involved. (Sports also reduce stress by giving you a way to relieve tension through activity.)

8. Put more effort into everyday activities

Whether you are shoveling snow (we're in Canada after all!) or vacuuming your home, you can always put more effort into your daily chores. Things like:

• Washing the dishes - by hand!
• Scrubbing the floors, bathtub, sinks, etc.
• Walking the dog.
• Cleaning out the cat litter.
• Cleaning the basement or garage.
• Organizing your closet.

Chores are tiring because oddly enough there is exercise involved. So if you want to be more fit and have a cleaner home, this is oddly satisfactory way of hitting two birds with one stone.

9. Take a Mediterranean cooking class

Okay, so here is a weird thing. The Mediterranean diet is one of the healthiest diets you will ever come across. The problem however is that most people don't know how to make a variety of Mediterranean dishes that are core to the diet.

In North America we've been raised on the "meat and potatoes and junk food" diet and so few parents these days teach their kids how to make healthier food.

Fortunately if you live in a major city like Toronto, there is likely to be cooking classes that offer a variety of healthier options for you to learn.

Examples

• https://notablelife.com/11-cooking-classes-you-have-to-try-in-toronto/
• https://www.blogto.com/toronto/the_best_cooking_classes_in_toronto/

Now you don't have to do a Mediterranean cooking class. You could do a vegan or vegetarian one, or one equally dedicated towards healthier food. The beauty of the Mediterranean diet is that meat is still on the menu, but there is a stronger emphasis on vegetables.

10. Schedule days when you exercise / make healthier food

Part of the challenge of balancing modern life with exercise/sports and finding the time to make healthier food is that you need to do this with the realization that many people forget to do things because they don't make a schedule and stick to the stick schedule.

So if you want to do something and ACTUALLY DO IT, you need to schedule it.

Sports practice every Tuesday? Add it to the schedule.

Cooking class on Wednesdays? Add it to the schedule.

Want to spend one night per week experimenting with new healthy recipes? Add it to the schedule. (Fridays might be a good day to do this.)

Want to spend time with a friend who has similar or identical health conscious goals? Add it to the schedule.

Which brings it to my next topic.

11. Find a friend or friends with similar health goals

Why is this important? Well...

• Jogging is so much more fun if you have a jogging buddy.
• You can take cooking classes together.
• You can take up new sports together and find sports you both enjoy. eg. Snorkeling.
• You can help each other clean up your homes as a way to get exercise for both of you - and a possible bonding experience as you throw out old clothes, electronics, and other junk.
• Doing activities together forces yourself to challenge yourself and push yourself further than you might not otherwise do. This gains you better results.
• A little healthy competition never hurt anyone.

12. Keep a journal of your activities and meals

This works for multiple things.

• Counting calories. People who count calories and keep track in a journal are 4 times more likely to succeed in a diet than people who do not keep track at all.
• You can track your schedule in the journal and actually get things done, whether it be sports, visiting the gym, hanging with your exercise buddy, or doing household chores.
• You can keep track of your weight.
• You can keep track of your personal best scores for weightlifting, jogging times, etc.
• You can write down your fitness goals and aspirations.
• You can write down fitness quotes you find inspirational to keep yourself motivated.

 It does not need to be a special journal made specifically for exercise. Any journal will do the job. If anything I would avoid a special exercise journal because those tend to intimidate people and they end up not using it. A plain journal will do just fine.

What system of shorthand you use for tracking things, totally optional and up to you.