Staying fit, healthy and energetic during 2017 is challenging especially for working mums and single parents. Modern busy lifestyles are one of the important reasons why people feel dull and less-energetic and this hustle and bustle of life seems to continue in year 2017. However, there are numerous easy-to-follow tips that can make a huge difference in the way one feels.
5 Health Goals for the Year 2017:
Here is a list of some of the health goals to start with that will have long term effects on your health and well being.
1. Relax Your Body and Mind:
Relaxation makes one of the best ways to clear your mind of all thoughts and repair your body which in turn prepares you for everyday challenges. Make sure that you take 7-8 hours of good night sleep and do relaxation exercises such as pilates or yoga on a daily basis.
2. Follow a Healthy Diet Plan:
The best diet is one that has a balance of macro as well as micro nutrients and is measured by calorie intake. An easy way to stay healthy in 2017 is to eat fewer calories over the course of day and consume breakfast daily.
Studies have shown that eating breakfast makes the body to eat less later in the day. Another tip is to eat smaller quantities in each of the three main meals and dietary plan should be comprised of fruits and vegetables, whole grains, lean protein, pulses, legumes, low-fat milk products, or any combination of these with healthy, small intakes in between.
If you are a working mum, make sure that you plan out your meals at the beginning of the week and chop up fruits and veggies in advance to make healthier food choices for everyone. Avoid quick food alternatives such as fast food, processed food, and prepared food because they are often quite high in fat, preservatives, and sugar.
3. Hate Fad Diets, Snack Healthy:
Make sure that you keep healthy snacks preferably dry fruits, peanut butter, or sesame-roasted kale and a protein drink mix at work to avoid unhealthy eating. Healthy snacks will fuel your body for hours and give you the nutrients your body and brain need to stay active and energetic.
4. Keep an Eye on Calorie Expenditure:
Once you’ve made your diet healthier and limited your calorie intake, next step is to focus on calorie expenditure. If you burn more calories than you take in 2017, you will stay healthy and fit. Exercises play an important role in burning excessive calories and make your energy levels higher.
Numerous studies have shown that metabolism increases during aerobic exercises and continues at elevated rates for hours afterwards which helps in calorie expenditure and improves lung capacity and overall endurance.
Moreover, exercise also boosts circulation in your body without which the muscles and nerves don’t work properly, causing pain in your back, hips and knees. Walking makes one of the best aerobic exercises to burn calories. Brisk walking for 20-25 minutes has been shown to burn about 250-300 calories per hour depending on weight.
5. Maximize Your Water Intake:
Stay hydrated by drinking at least 8 glasses of water daily. Water is an excellent detoxifying agent and is also known to relieve fatigue. Study shows that dehydration can negatively impact your ability to think and act. Drinking plenty of water on a daily basis improves your mood and cognitive function. Abundant water consumption also aids in digestion and prevents constipation.
Always enjoy what you are doing. Try new activities which you think you’ll enjoy. Be adventurous and find the correct personal ratio of rest, work and exercise in 2017.