How long does it take to get in shape – 20 ways to be healthy

How long does it take to get in shape – 20 ways to be healthy

In this article, you will find a list of useful habits regarding nutrition, sleep and rest, physical activity, medical examinations. It is not necessary to implement them all at once. It is enough to gradually add them to your lifestyle, and after a couple of months, you will notice that you feel much better.

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Many people believe that a healthy lifestyle means constant restrictions and discomfort. In fact, there are many ways to be healthy without major changes in life! Even if you follow them only partially, your well-being and mood will become much better.

How does lifestyle affect health?

Many health problems require a certain lifestyle. Gastroenterologist patients understand why they should not eat fast food, and people with sick bronchial tubes are likely to quit smoking after being diagnosed. Unfortunately, many of our habits can aggravate existing diseases. And if everyone knows about the dangers of fatty foods, alcohol or tobacco, then lack of sleep, constant stress or a sedentary lifestyle often seem to be minor problems.

Unbalanced food affects not only the gastrointestinal tract but also the whole body: a lack of even one of the vitamins can lead to serious illnesses. The harm of ethyl alcohol and nicotine to the human body has long been proven: they adversely affect the digestive, respiratory, circulatory, and nervous systems. Lack of rest reduces immunity, contributes to poor memory, and distracted attention exacerbates existing diseases.

On the contrary, people with confirmed diagnoses often just need to change their lifestyle, and their diseases will manifest much less. Often, to be healthy you only need to eat a balanced diet, include a little physical activity in the daily regimen in the fresh air, consume more fluid, sleep for 7-8 hours, and avoid stress.

The right way of life: 20 habits and ways to be healthy

Healthy eating

Drink more water

How long does it take to get in shape

An adult needs about 8 glasses of fluid per day. This amount includes all drinks and liquid foods (such as soups). But it is better to replace strong tea and coffee with clean water. Try to learn to drink a glass of water immediately after waking up: it allows you to quickly wake up yourself and “wake up” the gastrointestinal tract.

Do not skip breakfast 

How long does it take to get in shape

A hearty balanced meal in the morning will provide you with energy and strength until lunch. Coffee and cake will not work: the best option is to combine cottage cheese or eggs, cereal, and fruit.

Review your eating habits

Nutritionists advise making each meal this way: half a plate – fresh vegetables, a quarter – a side dish (porridge or starchy vegetables), and another quarter – protein (meat, cottage cheese, eggs, or fish). If possible, get rid of sugar and sauces to get used to the natural taste of food. Try to give up sweets, fast food, and snacks: at first, it will be hard, but after a week and a half, craving for harmful products will decrease much. (How long does it take to get in shape)

Eat on time 

Try to withstand at least two hours without food before going to bed. Distribute meals throughout the day so that there is no break for more than 3-4 hours. But at the first feeling of hunger, be sure to have a snack: this will reduce the risk of overeating during a full lunch or dinner.

Sleep and rest

How long does it take to get in shape

 

The bed should be comfortable, the mattress and pillows firm enough to support the back while sleeping. Ventilate the bedroom in the evening. If light and sounds from the street interfere, use a night mask for your eyes and earplugs.

Do not save sleep time

To be healthy, an adult needs to sleep at least 7-8 hours a day. We can work out for some time and stay awake for 20 hours, but in the end this will lead to problems and poor health.

Change classes

The best rest is a change of activity. If the work involves physical labor, then you should not immediately rush for repairs and cleaning when you get home. Better take a warm bath, turn on the music, and read a book. And if you sat at the computer for eight hours, then in the evening you should take your mind off the screen: go for a walk, do a workout, or cook dinner for tomorrow.

Avoid stress whenever possible

This is communication with unpleasant people, uncomfortable work, problems in his personal life, failure in creativity, or favorite activities. If it is impossible to get rid of sources of stress, it is better to consult a specialist in order to learn how to properly respond to stimuli.

Many people believe that a healthy lifestyle means constant restrictions and discomfort. In fact, there are many ways to be healthy without major changes in life! Even if you follow them only partially, your well-being and mood will become much better.

Physical support

Enter physical activity on a daily basis

Hard training is not necessary at all: to be healthy, just walk at a brisk pace for half an hour. Gradually, you can begin to abandon elevators and get out two or three stops earlier. Activity in the morning will invigorate, and a leisurely walk in the evening will improve well-being and sleep.

In addition, a little gymnastics can be added to the plan of the day. For example, exercises to strengthen the muscles of the back.

Keep your weight within normal limits. If you have a clear lack or excess of mass – try to fix it. Both that and another negatively affects the health of the supporting and cardiovascular systems. (How long does it take to get in shape)

How long does it take to get in shape

Healthy habits

Make a daily routine 

This will help organize time, work, and rest. With a clear schedule, you will not sit around until late at night, will not skip meals or exercise, and also stop forgetting about the necessary rest.

Have a warm-up

The more you get up, the better for your legs, back, and heart. It’s best to walk a little and warm up every 20 minutes. But activity even once an hour will save you from fatigue and restore working capacity.

Get rid of bad habits

This is difficult, and you may have to turn to professionals. But improving well-being and health after giving up alcohol, tobacco and other harmful substances is worth all the effort. (How long does it take to get in shape)

Avoid unnecessary risk and safety precautions

It is not difficult to put on a helmet while riding a bicycle or fasten your seatbelt in a car, but this will help to avoid serious damage.

Watch for hygiene

Wash your hands thoroughly before eating, after using the toilet or the street. Shower should be taken daily, and brush your teeth at least twice a day. These simple steps will save you from many infectious diseases.

Take your time

It makes no sense to try to immediately get all these habits. It is better to start gradually so that they do not cause tension and firmly enter your life.

Medicine and body check

Get regular physical examinations

So you can notice the disease in a time when they are easiest to cure. It’s best to do this at least once a year. If you do not have enough time all time to visit several doctors and take tests, go through a full examination in one visit to the clinic. Comprehensive diagnostics of Total Body Scan will take only three hours. (How long does it take to get in shape)

Do not ignore the discomfort

If you feel unwell – consult a doctor, do not wait for the moment when it becomes completely bad. A layman is unlikely to be able to determine the cause of the disease, and self-medication can even exacerbate the problem.

Follow your doctor’s instructions

Do not skip taking medications, physiotherapy, follow the prescribed rules of activity and nutrition. If you doubt the correctness of the prescribed treatment, consult another doctor from the same field.

Before a cardinal change in lifestyle, consult with a specialist

How long does it take to get in shape

 

Perhaps, you are contraindicated in any kind of sport, or some “healthy” product is contraindicated due to allergies or stomach diseases. If you are not sure that you know everything about your body, be sure to consult your doctor.(How long does it take to get in shape)

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