In the 21st century we have come a long way in every field of life but the lifespan as compared to ancient ages have decreased significantly. No wonder we run around for a better life with – long working hours, irregular food habits, less sleep, less exercise. We ought to take care of our body and lifestyle to lead a healthy life. Fitness costs nothing. It only needs your initiation, consistency and determination.
To begin with, lots of people feel very lazy to go to gym or even for a walk, others start off with lot of enthusiasm but eventually gives up because they feel it like a forced routine, whereas many only concentrates on body building and good looks.
Let’s go a layer deeper and see what fitness is all about. Fitness is about a complete well-being – physical, mental and emotional. You need to feel good from within to look good on the outer side.
Here are the 10 tips to be fit at any age:
Make a habit of getting up early and go to bed early. The old saying ‘Early to bed, early to rise, makes a man healthy, wealthy and wise’ is very true and practical. In the morning you can spend some quality time with your own self. Not only the mind and body feels fresh but early morning atmosphere rejuvenates your mood very well for the entire day. You can go for a walk, run, yoga or any activities that you love to do.
NEVER skip breakfast. Remember the saying – ‘Eat breakfast like a king’. It is the most important meal of the day. It provides all the fuels to our body to go through the hardships of the day ahead. Lunch, whether vegetarian or non-vegetarian, don’t forget to have a portion of green veggies and salads. Ensure that you take dinner – which should be very light like soup or a simple small meal, at least 2 hours before hitting the bed. Apart from these three important meals, mid-morning and evening snacks are also crucial. Some fruits, curd, sprouts, etc are healthy options. Include calcium, potassium, minerals, vitamins, anti oxidants in your diet.
Exercise – this does not mean spend the entire day in gym. No! Without complicating it, exercise can be done at home, in the lap of nature-parks, open spaces for yoga, jogging etc. Keep in mind, any form of physical activity for atleast 45 minutes a day is very important irrespective of age. Running, swimming, plank, squats, pushups are just to name a few of the exercises that can be done every day. Few natural exercises that you can incorporate in your daily life – take the staircase instead of elevator, take your pet for a stroll, step out and go to shop your daily necessities instead of getting it home delivered (if that is feasible), do not sit at one place continuously for more than 30 minutes, walk or cycle to office, gym, school, college etc.
Drink lots of fluids – water and juices. Water is the necessity of life. But don’t just drink water only when you are thirsty, atleast 2-3 litres of water need to be consumed on a daily basis for an average aged individual. In winter, it’s natural to feel less thirsty but even during that time this standard amount of water needs to be consumed. It not only keeps our body hydrated but also removes toxins from the body.
Yoga and meditation although a form of exercise, have a deeper level of positive impact on our mind and body. It increases focus, concentration and improves the breathing pattern which adds up to the fitness level.
Pick up some hobby that you love to do and spend some amount of time doing that. If the mind and soul is happy and relaxed, it reflects on the physical being too.
Avoid all tempting habits as early as possible in life – alcohol, smoking, junk food etc.
With increasing age, more care needs to be taken. Never give up on exercise after body building or attaining a slim shape. Exercise will help you lifelong to stay fit at any condition no matter what. It increases stamina for everything.
Learn to stay active most of the time. Learn to relax to calm your mind and body. Learn to laugh and smile often. Get a good night’s sleep, 6-8 hours without disturbance. Stay away from electronic gadgets before hitting the bed and just after getting out of bed in the morning, so also during having your food. Learn to eat in the company of someone-it’s not only enjoyable but also have a positive impact while intake of food.
Last but not the least, love yourself. If you love yourself, you would take care of yourself in a better way, which will in turn reflect in your overall fitness and well being.
Incorporate the above suggestions and see the difference you can bring in your life since fitness as mentioned above, is a complete well being of an individual and not just limited to the physical transformation but emotional and mental too.
Article by Somdutta