Add an unstructured activity to your day. Take the stairs, park far away, get off the T one stop early, or do a lap around the mall or grocery store. Try to take 10,000 steps each day for better health.
When you are feeling stressed the first step in alleviating it is to become aware of the precipitating event. Why are you stressed? Is there anything you can do about the event? Have you taken a step back to look at how the stress is affecting you?
To increase your exercise consistency schedule exercise as an appointment and mark it in your calendar. Don't forget to set the reminder!
STOP thinking about dieting and exercise and
START thinking about changing your lifestyle to illustrate health and wellness.
Adequate hydration is just as important in the winter as it is in the summer. Cold temperatures can be deceiving because they suppress thirst. Try to hydrate before you feel thirsty. Drinking water helps to maintain your body's temperature and ensures that there is enough blood volume for good circulation.
Don't start your day with your tank on empty. Eat breakfast even if it is something as simple as cereal, yogurt, or a cup of fruit. Eating breakfast can reduce your hunger throughout the rest of the day.
Getting a good night sleep is important for your body and mind to repair itself and refresh itself for the next day. Try following a bedtime routine that includes no eating 2 hours before, no screen-time 1 hour before, and limiting your exposure to the stress of the nightly news.
Start incorporating strength training into your routine, twice weekly. This will help make every day activities easier and prevent osteoporosis and injury. Strength training also increases your metabolism, which will help you burn more calories at rest. If you are new to strength training, have a professional help you. It's never too late to start!
The basic components of a healthy diet include the right amount of:
- Protein (found in fish, meat, poultry, dairy products, eggs and beans)
- Fat (found in animal and dairy products, nuts, and oils)
- Carbohydrates (found in fruits, vegetables, pasta, rice, grains, beans and other legumes, sweets) Vitamins (such as vitamins A, B, C, D, E, and K)
- Minerals (such as calcium, potassium, and iron)
Clean off your desk each night. Cleaning up the clutter will make your transition from home to work the next day smooth. It is sometimes difficult to get started in the morning as we tend to still be thinking of the spilled milk, or the argument we had with one of our children. It is also helpful at the end of each week to make a list of the major tasks that need to be done in the upcoming week. It provides some closure and also ensures that you don't have to think about these things when you are away from the office.
Protect your skin from the sun with a block that screens both UVB and UVA light. Make sure your sunscreen contains both titanium dioxide and zinc oxide. Sunblock manufacturers went ballistic about popular ingredients avobenzone or Parsol 1789 when it was discovered that the chemical deteriorates in sunlight. There is no perfect sun block, but wearing any lotion with a SPF of 15 to 30 is still effective.
The best workout, according to top trainers and fitness experts, is one that includes the mind and spirit as well as the body. Consider some alternatives to your regular weight and cardio training. For a change of pace, try yoga, Pilates or tai chi, all of which engage your mind, body and spirit. Include these alternative mind/body disciplines on a regular basis. Add them to your workout regime and feel the difference.