In my experience as health and fitness coach, many people tend to focus on the minute details of a bit of scientific research into nutrition, or are constantly seeking the best exercise or fitness class. Sensational headlines distract from the basic and often inexpensive things we all can do for our health and bodies.
1. Sleep 🛌
Getting enough quality sleep is essential for all aspects of our health and wellbeing, it affects:
Decision making and judgement
Food choices and appetite
Motivation
Energy levels
Mood
Sleep is when our bodies repair.
Failing to get an adequate 7-9 hours of sleep daily can hinder progress when it comes to your fitness and health.
Having a good sleep routine requires effort but the rewards are huge, and best of all, sleep is free.
Top Tips for Sleep
2. Move Daily 🚶🏽♂️
In October 2022, the World Health Organisation (WHO) reported:
We are designed to move regularly, our sedentary lifestyles are killing us, so it is important we do our best to get up and move as often as is possible. Movement can be anything from a gentle walk, tai chi to an exercise class, swim or a gym session. The doing is more important than the what.
Top Tips to Move More
3. Nourish Your Body 🥙
Food is more than fuel and something to be restricted, we socialise with family and friends over food, food brings us warmth and comfort. Having a clinical view of food is both unrealistic and unhelpful.
There is too much shame and guilt around food, the key things to remember is that variety and balance are key. Try to eat plenty of protein, fruit and vegetables throughout your week, but don't neglect to include foods you enjoy into your life.
Also be aware of what you are feeding your mind on social media and with your surroundings, if situations, people and social media aren't helping you grow in a positive way. It's time for an audit!
4. Reduce Stress 😌
Not always that easy to do, but firstly lets look at the impact of stress. Stress has been found to negatively impact all aspects of your bodies systems in addition to mental health. One key observation is that stress suppresses immunity and leads to illness. Meridian Stress Management Consultancy in the U.K, almost 180,000 people in the U.K die each year from some form of stress-related illness.
Top Tips to Reduce Stress
Take stressful tasks and make a plan of action - break it into smaller manageable chunks.
Talk to people and your GP about the stress you are experiencing and get support.
Practice some self-help techniques such are guided meditation, or seek out addition support such as cognitive behavioural therapy.
There are many free apps out there. I have recently started using Balance. You can get a free year by clicking here (I am not sponsored).
Get moving and be active. Being active reduces the stress receptors in your brain so you feel less stress.
5. Get Social 👫
People who have healthy relationships, and a strong social network tend to live longer and respond better to stress.
We are social beings, so it is so important that you have a healthy network of supportive people and professionals in our lives. Ways to build a social network can be around our hobbies, sports, exercise classes and family. Community is key, so make sure you invest time in friendships as they are super important to our wellbeing.
The Final 'T'
We don't need 'super-foods' or the latest fitness craze to have a happy and healthy life. In fact what we usually need is in front of us and costs very little; we need balance, peace, fun, friends and laughter.
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