With these simple, actionable ideas, you’ll be strong and healthy in no time.
We all want to be our healthiest, best selves, but with so much information available, it’s difficult to determine which healthy living tips are truly worth following.
To make your life a little easier, we’ve compiled a list of our favourite healthy tactics to help you achieve your objectives.
1. Keep yourself hydrated
It’s vital to stay hydrated whether you’re going to spin class, boot camp, or any other sort of exercise to stay energised and get the most out of your workout.. But you don’t want to drink just anything to stay hydrated.
According to Jackie Newgent, RD, author of The Big Green Cookbook, electrolyte-loaded athletic beverages can be a source of unneeded calories, so “drinking water is usually acceptable unless you’re exercising for more than one hour.”
However, if you’re working out harder and longer, regular Gatorade-type drinks (and their calories) can provide a healthy replenishment boost. But don’t worry if you prefer a little spice with your workout: Newgent adds that lower-calorie sports drinks are now available, so keep an eye out in the supermarket aisles.
2. Make a workout partner
A exercise buddy can help you stay motivated, but make sure you choose someone who will encourage you rather than discourage you.So, according to Andrew Kastor, an ASICS running coach, build a list of all your exercise-loving buddies and check who fulfils this criteria: Can you and your pal get together on a regular basis to exercise?
Fill your refrigerator with nutritious foods.
While there are many healthy foods available, certain elements make it much easier to achieve your weight-loss goals.
Newgent’s top three diet-friendly goods are balsamic vinegar (it provides a pop of low-cal taste to veggies and salads), in-shell nuts (their protein and fibre keep you satiated), and fat-free plain yoghurt (it keeps you content) (a creamy, comforting source of protein).”Plus,” says Newgent, “Greek yoghurt can be used as a tangier alternative to sour cream or as a natural low-calorie base for sauces and dips.”
3. Relax those sore muscles
There’s a good chance you’ll be sore after a challenging workout (sore thighs, tight calves, you know the drill).
Fortunately, you can reduce post-workout aches by immersing your lower body for 10 to 15 minutes in a cold bath (50 to 55 degrees Fahrenheit; you may need to add a few ice cubes to cool it down).
“Many top athletes adopt this strategy to assist in lessening soreness following training sessions,” says Andrew Kastor of Health. “An athlete practising for a major event should obtain one to two hours of sleep per night.”massages every month to help with training recuperation,” he says.
4. Limit your sugar intake
Have a late-night sugar craving that won’t go away? “Think ‘fruit first’ to fulfil your sweet desire without going overboard on calories, especially late at night,” Newgent advises. So, instead of succumbing to the chocolate cake siren, try a sliced apple with a spoonful of nut butter (such as peanut or almond) or fresh fig halves spread with ricotta.
5. Purchase some comfortable sneakers
Bottom line, you shouldn’t buy shoes that pain. “From the first step, your shoes should feel comfy,” adds Kastor. So shop in the evening—your feet swell over the day and then stop, so you want to shop while they’re at their largest.Also, check sure the sneakers have enough area for you to flex your toes, but not too much. They should be comfortable right away, but Kastor claims that after 20 to 40 miles, they’ll be even more so.
6. Choose your ideal music
Running while listening to music is a terrific way to get into a groove (but make sure it’s not too loud, otherwise you won’t hear those cars!).
Consider what gets you going when creating the best iPod playlist. “I know some professional athletes who listen to’relaxing’ music, such as symphony music, while doing a strenuous workout,” Kastor explains. So don’t feel obligated to get Lady Gaga just because her music is intended to inspire you—go with whichever music you enjoy.
7. Recognize when (and how often)
It’s natural to want to weigh yourself after beginning a new diet or exercise plan. “Step on the scale first thing in the morning before eating or drinking—and before starting your day,” Newgent advises. For the best accurate results, weigh yourself at regular intervals—perhaps once a week—and don’t be discouraged by uneven results (remember: weight fluctuations are totally normal).
8. Keep your portions under control
Do you have a steak on your plate that takes up more than half of it?Consider cutting your meat serving in half. That’s because, according to Newgent, it’s recommended to attempt to fill half your plate with vegetables or a combination of vegetables and fresh fruit to receive a balanced mix of proteins, lipids, and carbs.
9. Slowly sip
If you plan on having multiple cocktails, Newgent suggests ordering a glass of water in between. You won’t consume more calories than you intended. However, your H20 does not have to be boring. “Order the effervescent kind with plenty of fruit, such as a lime, lemon, and orange wedge in a martini or highball glass,” Newgent suggests.
10. Make a running schedule ahead of time
When you’re planning a 5- or 10-kilometer race, it’s vital to consider what you’ll eat the morning of the race—something that will keep you fuelled as you run. also being easy to digest.
“A high-carbohydrate breakfast, such as a small bowl of oatmeal with fruit or a couple of pieces of toast with peanut butter or cream cheese, always works for us,” Kastor says, adding that eating approximately 200 to 250 (mainly carb) calories about 90 minutes before your run is also a good idea. Don’t worry about missing your coffee fix on race day. “Coffee is wonderful for athletic performances,” says Kastor, “since it sharpens you and may even give you additional energy.”