Women's Health and Fitness Center in New York Recommends Daily Work Out!
Starting a healthy habit and adhering to it requires a lot pf perseverance and commitment. And even more difficult if it involves lifestyle changes. But nevertheless, it’s not an impossible task to achieve.
The first step towards building a healthy lifestyle is to eat healthier. It all depends on making the right choices, pay attention to what your body needs.
Here are a few basic tips to help you eat healthier:
- Stop calculating calories and portion sizes and start including color, variety and freshness in your diet. You can make it a point to have a bowlful of salad with your meal every day.
- Make small changes to your usual recipes day by day, add healthy alternatives as ingredients. For example, choose olive oil over butter for cooking.
- Switching to a new diet plan overnight isn’t always a realistic goal and generally collapses over the long-term
- Jumpstart your day with a healthy breakfast and eat smaller meals throughout the day instead of having three large meals a day. It helps boost your energy levels and improve your metabolism.
- Have your dinner early and then fast for 14-16 hours until breakfast the next morning. This simple dietary adjustment helps regulate your body weight eventually.
The next big step is to add short workout sessions into your sedentary lifestyle. Too much of sitting does more harm than good to our health. We resort to quick and easy means of completing chores now more than ever. This increases the risk of developing several health problems like diabetes, cardiovascular diseases and obesity.
- Stretch, turn and bend your muscles more often during the day and feel the difference in yourself.
- Take a brisk 15 minute walk in the afternoon and it can make your last few working hours more productive.
- Stand more often while commuting by public transit as it burns more calories and uses more muscles than sitting. Practice clenching and relaxing muscles whenever possible.
- Move around when watching television. Why? The longer you sit watching television, the greater your waist circumference, and the higher your risk of dying from cardiovascular disease.
Check out a few out of gym cardiovascular exercises to include in your daily routine. They also help develop muscle tone and improve balance.
- Stair exercises helps increase your cardiovascular stamina and tones your lower body.
- Swimming freestyle, butterfly or breast stroke can burn up to 350 calories per 30 minutes when done rigorously.
- Outdoor cycling can help boost your overall fitness levels when practised on different terrains and difficult routes. The amount of calories burnt usually mainly depends on speed and the resistance of the route taken. On an average, cycling at less than 10mph can burn up to 372 calories and above 20 mph around 1117 calories.
- Jogging helps workout every part of your body. For best results, try to work above 8 mph. You can also add resistance to motion choosing rugged, rough terrains and hilly inclined areas for jogging.
- Tennis is the best way to burn a few extra calories while also improving speed, strength and reaction time. If you play tennis for one hour per day you will burn around 600-900 calories.
The cardiovascular exercise specifically refers to any form of workout or exercise that increases your heart rate, and keeps it elevated for a significant amount of time. A beginner with cardiovascular exercise should start with 20-minutes-a-day cardio workouts, and gradually increase the duration and intensity of exercise.