Before Dating Build Your Health - 9 Ways for a better health Quickly - Dating and Health
Before Dating Build Your Health - 9 Ways for a better health Quickly - Dating and Health : Choosing to follow a healthier lifestyle can
promote a life full of quality and longevity. A variety of factors to
implement into a healthier lifestyle include proper diet and exercise,
stress reduction and consistent sleep patterns. By practicing these 10
methods to better health, you can reduce your health risks and enjoy a
life full of value.
Exercise Your Heart
Performing cardiovascular exercise strengthens the
cardiovascular system and over time lowers your resting heart rate.
Forms of cardiovascular workouts include running, swimming, biking or
using machines such as an elliptical or an indoor rower. The American
College of Sports Medicine suggests performing a moderate intensity
cardio workout 30 minutes a day, five days a week, or a vigorous cardio
session for 20 minutes daily, three days a week.
Build Strength
Resistance training is another healthy lifestyle
method that will potentially increase metabolism. Since muscle tissue
requires calories to survive, the adaptation of new muscle creates a
demand for greater calorie burn. The ACSM also recommends sticking to a
twice-weekly resistance program consisting of eight to 10 exercises,
keeping repetitions around eight to 12.
Play Sports
A way to get moving again can come from enjoying
your favorite sport. Games or leagues in your area provide a way to
receive adequate exercise.
Involve the Family
Involving the whole family is another method to
create group support and quality time with loved ones. Create games that
include the entire family for a workout filled with fun.
Control Your Weight
Reducing calories in your diet creates a way to
increase overall health and lower body weight. Understand your daily
caloric needs by using the basal metabolic rate formula. Basal metabolic
rate refers to the amount of calories burned at resting levels. An
average BMR for women is typically around 2,000 to 2,100 calories a day,
and for men, 2,700 to 2,900 calories daily.
Avoid Processed Foods
Avoiding processed foods can increase overall
health and prevent unwanted weight gain and illness. Processed foods
have been blamed for behavioral problems such as hyperactivity, weight
gain and certain cancers, reports the Puristat Digestive Wellness
Center.
Control Cravings
Eliminating nighttime eating will also assist in
weight reduction and health improvement. Keep yourself occupied and be
aware of times when cravings are highest.
Sleep
Getting adequate sleep is crucial for weight
reduction and health. According to the University of Chicago Medical
Center, “Sleep deprivation triggers the release of unwanted hormones
such as cortisol, which alters glucose metabolism resulting in fat
storage.” Sleeping at least eight hours a night will help promote
regular glucose metabolism and limit weight gain.
Reduce Stress
Controlling stress is another method of creating a
healthy lifestyle. Like sleep deprivation, high levels of stress
activate hormone release, including cortisol, which modifies glucose
metabolism. Unwanted food cravings typically occur during high levels of
stress. Control your daily stress by first identifying certain causes
and create steps to reduce stress levels. One method could be performing
deep-breathing techniques for five to 10 minutes when stress levels are
heightened. Yoga can be an outlet for levels of stress and relaxation
from your stress-filled life.
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Performing cardiovascular exercise strengthens the
cardiovascular system and over time lowers your resting heart rate.
Forms of cardiovascular workouts include running, swimming, biking or
using machines such as an elliptical or an indoor rower. The American
College of Sports Medicine suggests performing a moderate intensity
cardio workout 30 minutes a day, five days a week, or a vigorous cardio
session for 20 minutes daily, three days a week.
Involving the whole family is another method to
create group support and quality time with loved ones. Create games that
include the entire family for a workout filled with fun.
Reducing calories in your diet creates a way to
increase overall health and lower body weight. Understand your daily
caloric needs by using the basal metabolic rate formula. Basal metabolic
rate refers to the amount of calories burned at resting levels. An
average BMR for women is typically around 2,000 to 2,100 calories a day,
and for men, 2,700 to 2,900 calories daily.
Avoiding processed foods can increase overall
health and prevent unwanted weight gain and illness. Processed foods
have been blamed for behavioral problems such as hyperactivity, weight
gain and certain cancers, reports the Puristat Digestive Wellness
Center.
Eliminating nighttime eating will also assist in
weight reduction and health improvement. Keep yourself occupied and be
aware of times when cravings are highest.
Getting adequate sleep is crucial for weight
reduction and health. According to the University of Chicago Medical
Center, “Sleep deprivation triggers the release of unwanted hormones
such as cortisol, which alters glucose metabolism resulting in fat
storage.” Sleeping at least eight hours a night will help promote
regular glucose metabolism and limit weight gain.
Controlling stress is another method of creating a
healthy lifestyle. Like sleep deprivation, high levels of stress
activate hormone release, including cortisol, which modifies glucose
metabolism. Unwanted food cravings typically occur during high levels of
stress. Control your daily stress by first identifying certain causes
and create steps to reduce stress levels. One method could be performing
deep-breathing techniques for five to 10 minutes when stress levels are
heightened. Yoga can be an outlet for levels of stress and relaxation
from your stress-filled life.
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