Feel bang average? Fed up? Want to feel your best? Want to look your best? Want more energy?
That changes right now. Follow these 5 simple tips. Some of the biggest tools to success also happen to be the simplest ones.
Move and Move Often
Walking is something most people can do, regardless of their individual level of fitness.
Regardless of whether someone has an active and physical lifestyle or whether the normal physical activity is a short trip from the couch to the refrigerator, increasing the amount of daily walking has significant benefits for both short and long term.
- Low impact way to get in shape and lose weight. Walking between 7500 and 10000 steps a day is one of the keys of fitness.
- Improves sleep.
- Decreases hypertension, reducing risks for heart attacks and strokes. Walking daily has been shown to increase good cholesterol (HDL) and decrease bad cholesterol (LDL).
- Reduces stress.
- Reduces the feelings of fatigue.
- Gives you time to think. Daily walking can act as a form of meditation. It gives you time to mull over ideas. If you have problems at work or at home, a nice walk could help you to come up with solutions.
Doctors recommend that you drink 3 litres of water a day in order to stay hydrated and to perform at your best.
- By drinking 3 litres of water daily, it helps to flush out bacteria and toxins that are trapped within your system. Studies show that by drinking more water, the kidneys get rid of the waste and toxins that pass through the liver.
- Drinking water ensures that your blood will carry plenty of oxygen throughout the cells in your body. Your immune system uses something called lymph to carry water and nutrients to your blood cells.
- Water can curb your appetite and since it devoid of calories, it can help you reduce calorie intake. Drinking 500 ml of water before each meal is a great way to do so. Oftentimes, when people think they are hungry, they are actually simply dehydrated.
- Drinking water helps aids digestion and removes waste. So if you are having constipated bowel incontinence, drinking three litres of water a day will help that. Drinking water with a lemon in the mornings before breakfast can help bloating and digestion as well.
- When we don’t drink enough fluids like water, our mental capacity can decrease. Humans cannot live or function properly without H20, which is why athletes can suffer from hypovolemia (a disorder that causes decrease of blood plasma).
Eat Protein With Every Meal
Numerous studies suggest that a high-protein diet has major benefits for weight loss and metabolic health.
- High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day.
- Because a high-protein diet boosts metabolism and leads to an automatic reduction in calorie intake and cravings, many people who increase their protein intake tend to lose weight almost instantly. One study found that overweight women who ate 30% of their calories from protein lost 11 pounds (5 kg) in 12 weeks — though they didn’t intentionally restrict their diet.
- Eating more protein is one of the best ways to reduce age-related muscle deterioration and prevent sarcopenia.
- Protein is the building block of your muscles. Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training.
The benefits of resistance exercise are well documented, and ongoing research continues to prove that it’s an important activity for everyone to be engaged in.
- It builds muscle strength and tone. Humans lose 5 pounds of muscle every decade after age 30.
- The number of muscle fibers declines with age. From age 30 to age 70 we can lose more than 25% of the type 2 muscle fibers in our bodies (type 2 fibers are our strength fibers). Resistance exercise can slow down or even reverse the aging process by building muscle mass and strength.
- It’s been shown to build bone. Osteoporosis, a condition of accelerated bone mineral loss which leads to fractures, can be a crippling disease, particularly in women (although men get it, too), and research on resistance exercise suggests that it can build bone even in the elderly.
- There is some evidence that resistance exercise helps lower moderately high blood pressure.
- More strength can lead to fewer falls in the elderly.
- Resistance exercise can raise metabolic rate, an important factor in maintaining body weight.
- It’s never too late to start. In one study of elderly men and women (mean age 87) who lifted weights three times per week for 10 weeks, strength increased a whopping 113%! The improvement in strength enabled the elderly participants to also walk faster (12% faster than before the study), climb 28% more stairs, and it even caused the muscles in their thighs to increase by more than 2.5%.
Sleep 7-8 Hours Per Night
Want more energy? It is simple – focus on your sleep. Aim for 7-8 hours of deep restful sleep per night.
- Heart attacks and strokes are more likely to occur during the early morning hours, which may be due to the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, which are risk factors for heart disease and stroke.
- Did you know that people who work the late shift have a higher risk of developing breast and colon cancer? Researchers believe light exposure reduces melatonin levels. Melatonin, a hormone that regulates the sleep-wake cycle, is thought to protect against cancer as it appears to suppress the growth of tumors. Be sure that your bedroom is dark and avoid using electronics before bed in order to help your body produce the melatonin it needs.
- When your body is sleep deficient, it goes into a state of stress. The body’s functions are put on high alert, which causes high blood pressure and the production of stress hormones. High blood pressure increases your risk for heart attack and stroke, and the stress hormones make it harder to fall asleep.
- Researchers have found that people who sleep fewer than 7 hours per night are more likely to be overweight or obese. It is thought that a lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, which regulate appetite, have been found to be disrupted by lack of sleep. If you want to maintain or lose weight, don’t forget that getting adequate sleep on a regular basis is a huge part of the equation.
What to do next? Follow these steps and you’ll be feeling full of beans and ready for any challenge. Firstly, start by exercising more. Stuck on training ideas? Hit the link below.
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SPC is back!
Our facility will be reopening on July 25th 2020 with the recommended government guidelines regarding Covid-19 in the workplace.
SPC are committed to the continued health and wellbeing of our members and are currently offering limited personal training services using our outside facility only whilst all group training sessions remain online.