The choices that we make every day can make a big difference when it comes to our health.
We all are capable of making small changes in our daily routines that can make a big difference to our health. Read these dos and don’ts for a healthy heart and apply them to your life when it comes to your exercise, stress level and diet to feel your best in 2014!
- Exercise for at least 30 minutes a day with moderate intensity activities. Try to do this at least three to five times a week.
- Add moderate to high intensity muscle training activity two or more days per week. Doing so can benefit your health greatly.
- Participate in exercises that you enjoy, such as swimming, running or biking. If you enjoy what you are doing, it will feel less like exercise.
- Don’t start by setting unrealistic expectations for yourself, like thinking you are going to run five miles with no problem. Instead, start by taking the stairs at work or jogging one mile in the afternoon and building up to your goals.
- Don’t exercise at different times every day. If you work out at the same time, it will become a habit and you will be more likely to stick with it.
- Don’t do the same routine - you will get bored! Mix it up and ask a friend to join you. If you enjoy dancing, take a dance class or if you like aerobic, join your local gym or pop in for a class.
- Talk with friends and family about your stress. Oftentimes, the people who know you the best can offer great advice.
- Sleep can reduce stress so make sure you are resting from 6 to 8 hours each night. Make an effort to ensure you are getting all the hours your body needs!
- Make a to-do list of your daily duties. Keeping organized and tackling your big projects first can help to keep your stress under control.
- Don’t drink and smoke. Drinking and smoking can increase your stress and affect your health.
- Don’t keep going at 100 miles per hour. If you slow down your lifestyle, chances are you will be less stressed. And, be sure you partake in activities that you enjoy so you have happiness in your day.
- Eat a variety of vegetables! Studies suggest four to five servings per day.
- Include grains as a part of your daily diet by adding fresh bread and cooked rice to your meals.
- Add apples to your meal and choose fresh veggies on your sandwich with minimal oils.
- Don’t add a lot of sweets to foods, like jelly and sugar. Try to consume five or less servings per week of sweets.
- Don’t use bad fats and oils in your cooking. Instead, opt for extra virgin olive oil.
- Don’t eat too much meat at one sitting. Instead, opt for less than six ounces per day.
Keep these dos and don’ts in mind when applying these changes to your life.