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Get Fit! Get Healthy! 101 tips for a fitter & healthier you.

 

Get Fit! Get Healthy

 

Copyright 2017 Adventure BC

Published by Adventure BC at Shakespir

 

 

 

Shakespir Edition License Notes

This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your enjoyment only, then please return to Shakespir.com or your favorite retailer and purchase your own copy. Thank you for respecting the hard work of this author.

 

 

Every effort has been made to make this e-book as complete and accurate as possible, however, typography or editorial errors can occur. Also, content can only be considered accurate as of the publishing date. This e-book should be used as a guide and not the ultimate source. The information within has been curated from a number of resources.

 

The purpose of this e-book is to provide a tips and hints that encourage people to live a healthy and active lifestyle.

 

The author and publisher do not warrant that the information here is complete nor shall it be responsible for errors or omissions. The author and publisher have neither liability nor responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by this e-book.

Table of Contents

Disclaimer

Mission of AdventureBC

Introduction

1. Stay hydrated

2. Mom was right: Don’t skip breakfast

3. Take fish oil supplements

4. Work up a sweat

5. Add variety to your exercise routine

6. Get enough sleep

7. Enjoy mind and body exercises

8. Learn relaxation techniques

9. Make healthier snack choices

10. Discover the goodness of green tea

11. Take vitamin supplements

12. Wash your hands often

13. Get rid of unhealthy vices

14. Take annual health tests

15. Be kind to yourself

16. Stay motivated

17. Drink alcohol in moderation

18. Limit sugar

19. Eat complex carbohydrates

20. Cut down on caffeine

21. Push yourself

22. Take it from Nike: JUST DO IT

23. Watch what you put on your grocery cart

24. Eat 5 to 6 meals a day

25. Eat at home

26. Incorporate physical activities in your daily life

27. Be selective of TV shows

28. Make smart food choices

29. Maintain a hobby

30. Bask in love

31. Go organic

32. Avoid negative people and situations

33. Explore

34. Don’t confuse thirst with hunger

35. Eat at a leisurely pace

36. Avoid stress eating

37. Stop mindless eating

38. Teach yourself to control cravings

39. Lean on family and friends

40. Beat temptations through distraction

41. Keep a diary or journal

42. Don’t overlook the importance of emotional fitness

43. Don’t indulge too much on one thing

44. Find a fitness buddy

45. Bike to work

46. Be conscious with your food portions

47. Increase fiber in your daily diet

48. Enjoy after dinner walks

49. Bake, steam, or grill instead of frying

50. Avoid all you can eat buffets

51. Only take enough food you can eat

52. Start meals with salads

53. Replace sugar with honey

54. Avoid skipping meals

55. Trade treats for fresh fruits

56. Choose healthy meals on the go

57. Avoid condiments

58. When travelling, check out gym facilities

59. Research local healthy restaurants

60. Bring your lunch

61. Trade your recliner for an exercise ball

62. Use break time wisely

63. Conduct a meeting on the go

64. Buy a pedometer

65. Learn to modify

66. Take vacations from work, not from good health

67. Learn to express your feelings

68. Maintain a positive attitude

69. Try meditation

70. Reinforce your faith

71. Stay young at heart

72. Stay in touch with friends

73. Stretch regularly

74. Keep talking

75. Stop smoking

76. Aim high

77. Keep yourself updated

78. Know your body

79. Go easy on the barbie

80. Treat your brain like any other muscle

81. Get nutty

82. Stay protected

83. Mind your posture

84. Avoid processed food products

85. Always carry a water bottle

86. Get plenty of fresh air

87. Take advantage for natural sunlight

88. Take the stairs

89. Women’s health care

90. Walk and stretch during road travel

91. Visit your dentist regularly

92. Workout with kids

93. Substitute emails for walks

94. Warm up before exercise

95. Take a stand

96. Park farther away

97. Cook with boneless chicken breasts

98. Learn to decipher food labels

99. Just chew it

100. Always choose to plan ahead

101. Keep moving forward

Conclusion

Mission of AdventureBC


*
p<>{color:#000;}. To capture fun and share it with the world.

*
p<>{color:#000;}. To interact with interesting people, cultures and countries.

*
p<>{color:#000;}. To promote adventure throughout British Columbia, Canada, and the World.

*
p<>{color:#000;}. To encourage people to get outdoor and live a healthy active lifestyle.

*
p<>{color:#000;}. To motivate people through an interactive website, public marketing, photos and writings.

*
p<>{color:#000;}. To inspire others to follow their passion and live life to its fullest, and

*
p<>{color:#000;}. To make companies better, locations more exciting, and drive people to the best travel experience possible.

 

 

 

 

Introduction

This eBook is designed to help you equip yourself with tips, tricks and practical advice on how you can stay fit and healthy in these modern times.

 

Staying fit and healthy does not have to be a constant struggle. Fitness and healthy living is not a temporary phase or a convenient solution you can readily pull out from your closet in time for the summer season or during special occasions. If you want lasting results, make health and fitness an integral part of your lifestyle, as it should be.

 

Read on and find out more on how you can live, breathe, eat, move and think healthy.

1. Stay hydrated

Possibly the most important advice you can get when it comes to staying healthy and fit. Drinking water every chance you get, or at least every couple of hours, helps your body systems run smoothly. It also plays a vital role in weight loss. Don’t forget to drink up!

2. Mom was right: Don’t skip breakfast

You have heard it over and over again: Breakfast is the most important meal of the day. And it really is. Many people seem to think skipping breakfast will help them lose weight faster. This could not be farther from the truth! According to numerous medical studies, people who skip this meal actually have increased risks of gaining weight.

 

Breakfast helps stabilize the body’s metabolism. Ditching your first meal of the day will result in an increase in low-density lipoprotein (LDL) (aka bad cholesterol) levels and lower insulin levels. The increase in bad cholesterol can result in clogged arteries, which can lead to a number of serious health complications like heart disease.

 

Also, people who skip breakfast tend to take in higher calories throughout the rest of the day. If you are trying to lose weight, have a small fruit, granola or yoghurt for breakfast.

3. Take fish oil supplements

Fish oil supplements are rich in omega-3 fatty acids, which can be effective in the prevention of the hardening of the arteries, a leading cause of heart disease. Check with your physician first before adding fish oil supplements into your daily regimen.

4. Work up a sweat

Make exercise a part of your daily routine. Regular exercises helps to keep the heart healthy. There are a number of ways you can incorporate exercise into your lifestyle; it is a matter of finding one that best suits you. Try to exercise at least 3 to 4 times a week. You will be surprised at how many calories a simple jog or brisk walk can burn. To give you an idea, here are some few examples:

 

*
p<>{color:#000;}. Biking at a leisurely pace for 1 hour: 230 to 340 calories burned.

*
p<>{color:#000;}. Walking at a moderate pace for 1 hour: 205 to 300 calories burned.

*
p<>{color:#000;}. Mowing the lawn for 1 hour: 300 to 450 calories burned.

*
p<>{color:#000;}. Jogging at a moderate pace for 1 hour: 300 to 600 calories burned.

5. Add variety to your exercise routine

Keep things light and fun by changing your fitness routine every now and then. Explore fun activities, go outside and jog in the park or by the beach. Consider taking up strength training, mountain climbing, cycling, and other fun activities that can make exercise more fun.

6. Get enough sleep

With fast-paced lifestyles and gruelling schedules, sleep is often taken for granted. An average person needs to 7 to 8 hours of sleep every night. If you want to maintain a healthy weight, sleep should be given equal importance, as it is the time when body can heal and repair itself. Make sure you get enough Zs.

7. Enjoy mind and body exercises

Consider taking yoga or tai chi classes. These exercises stretch muscles, strengthen bones, sinews, and joints, and help you relax mentally.

Mind and body exercises are a great way to wind down after a long day. They help ease anxiety and pain, as well as speed up recovery time.

8. Learn relaxation techniques

It’s no secret that stress can contribute to weight gain and development of chronic diseases. By learning relaxation techniques, you can put a stop to the adverse effects that comes with too much stress. Popular relaxation techniques include breathing exercises, journaling, visualization, and laughter. If you deal with a serious amount of stress on a daily basis, teach your body how to best cope with it.

9. Make healthier snack choices

Cultivate smarter food choices to stay fit and healthy. If you enjoy a bag of chips while watching TV or movie, replace it with apple slices, small yoghurt, or whole wheat pita bread – all of which can satisfy your cravings minus the empty calories.

 

Keep healthy snacks on hand so you won’t be tempted to indulge in junk food. Keep junk food out of your desk and pantry. Out of sight, out of mind.

10. Discover the goodness of green tea

Take a cue from the Japanese and discover how green tea can aid in weight loss. You can use it to quench your thirst instead of soda and other fizzy drinks. Green tea is known to help alleviate a number of health conditions, including rheumatoid arthritis, cardiovascular diseases, impaired immune function, infections, high cholesterol levels, and even certain cancers.

11. Take vitamin supplements

If you are trying to cut down on your calorie intake, you may inadvertently compromise your nutrition. Supplements are the best way to make up for depleted vitamins and minerals. Discuss any supplement with your physician to determine which ones will best address your nutritional requirements.

*12. Wash your hands often *

Washing your hands thoroughly and regularly is the best preventive measure to avoid getting sick. This basic habit that has been taught to us since childhood is sorely overlooked. Wash hands before:

 

*
p<>{color:#000;}. Preparing meals

*
p<>{color:#000;}. Before eating

*
p<>{color:#000;}. Treating wounds

*
p<>{color:#000;}. Giving medication

*
p<>{color:#000;}. Caring for the injured and sick

 

Wash hands after:

 

*
p<>{color:#000;}. Handling food, especially when handling raw meat and poultry

*
p<>{color:#000;}. Using the toilet

*
p<>{color:#000;}. Changing diapers

*
p<>{color:#000;}. Touching toys, pets, and waste

*
p<>{color:#000;}. Coughing, blowing of nose, and sneezing into hands

*
p<>{color:#000;}. Treating wounds

*
p<>{color:#000;}. Caring for the injured and sick

*
p<>{color:#000;}. Handling chemicals and garbage or anything that might be contaminated

13. Get rid of unhealthy vices

Cultivate healthy habits and ditch the ones that pose adverse effects on your health. Anything in excess can be bad for you; your health to suffer the consequences.

14. Take annual health tests

Annual physical exams by your doctor are often covered by health insurance at little or no cost. Routine tests are important to detect health problems at an early stage before they grow into a serious health issue.

15. Be kind to yourself

Treat yourself every now and then! This can be simple as getting your hair done at a posh salon, or scheduling a massage appointment. Break away from the demands and pressures of daily life and allow yourself to slow down, recharge, and find relief.

16. Stay motivated

It can be difficult to stay on track with a health and fitness program if you are no longer motivated. Seek inspiration and find ways to stay motivated to make smarter decisions every day. You are constantly faced with temptations such as choosing between watching TV and working out, or choosing between a chocolate chip cookie and a piece of fruit. Stay strong!

17. Drink alcohol in moderation

Alcohol shows up at almost every social event, especially during the holiday season. Limit your intake to no more than 1 or 2 glasses. Too much alcohol can disrupt your sleep add unnecessary calories to your diet.

18. Limit sugar

Sugar can be detrimental to our health, but it’s hard to avoid because it is hidden in so many products. Read nutrition labels and steer clear from any processed food products that are laden with too much sugar. People who take in too much sugar inflate their calorie intake, and decrease their nutrient intake.

 

Sugar comes in many forms. Be wary of food products that contain the following:

 

*
p<>{color:#000;}. Glucose

*
p<>{color:#000;}. High fructose corn syrup

*
p<>{color:#000;}. Lactose

*
p<>{color:#000;}. Honey

*
p<>{color:#000;}. Fruit juice concentrates

*
p<>{color:#000;}. Molasses

*
p<>{color:#000;}. Maltose

*
p<>{color:#000;}. Sucrose

*
p<>{color:#000;}. Brown sugar

*
p<>{color:#000;}. Fructose

 

To give you an idea on the sugar content of some popular products, refer to the data below:

 

*
p<>{color:#000;}. Regular soda: 33%

*
p<>{color:#000;}. Candy: 16%

*
p<>{color:#000;}. Cakes, pies, and cookies: 13%

*
p<>{color:#000;}. Fruit drinks: 10%

19. Eat complex carbohydrates

When it comes to losing weight and eating right, it is important to watch your carb intake. However, good carb sources are perfectly safe to eat, such as whole grains. The United State Department of Agriculture recommends 6-8 ounces of whole grains daily. Be sure to monitor the sources of your carbohydrates—there a significant difference between complex and simple carbohydrates.

 

Simple carbohydrates are pasta, rice, white potatoes, along with some dairy products. They contain high amounts of sugar that need to be broken down by the body. While this type of sugar provides energy, when not consumed, it will be converted to fat. Simple carbs can contribute to weight gain and are especially risky for pregnant women, increasing their risk of gestational diabetes.

 

Complex carbohydrates contain sugar but also more complex nutrients, making it more difficult to break down, giving the body ample time to use it. Complex carbs also have a high fibre content, adding bulk to the diet, warding of hunger and preventing constipation.

20. Cut down on caffeine

Too much caffeine can be bad for your health. Limit your intake to 1 to 2 cups per day. Many people are silent victims of caffeine addiction, with symptoms that include irritability, anxiety, upset stomach, poor concentration, insomnia, and depression. If you are not hooked already, avoid it. Caffeine withdrawal is unpleasant.

 

Caffeine has become a lifetime addiction for many. Like sugar, it has the tendency to overstimulate and weaken adrenal glands, resulting in fatigue. Caffeine addicts suffering anxiety attacks and insomnia can require higher levels of tranquilizers to aid relaxation and promote better sleep.

21. Push yourself

You may have received advice to not be too hard on yourself. There is a huge difference between criticizing yourself and adhering to self-discipline. Push yourself in a positive way—but pressure to overwhelm you instead of motivate you.

22. Take it from Nike: JUST DO IT

We often find ourselves victims of procrastination, always putting off exercise and diet for another day. Instead of overthinking and over planning things, just do it. You will soon find your momentum and discover that the hardest part is getting started.

*23. Watch what you put on your grocery cart *

Never do your grocery shopping on an empty stomach! You will find yourself falling prey to compulsive buying. Instead, prepare a list of things you need and stick to that list of whole, fresh food.

24. Eat 5 to 6 meals a day

Many people go on a diet and complain about dealing with hunger pangs and a sense of deprivation. One way to combat this is to replace your 3 large meals with 5 to 6 small ones. This will not only prevent you from overeating and caving in to temptation, but regular food intake can pump up your metabolism.

25. Eat at home

A major factor of weight gain is the propensity to eat fast food meals, takeout and microwave dinners—all of which are heavily laden with calories. While it may take extra effort to prepare meals from scratch, don’t compromise your health with convenience. There are quick and simple recipes online you can use to whip up meals in minutes.

26. Incorporate physical activities in your daily life

Maximize every chance you get to move your body. You don’t need to go to the gym to burn calories! Take the stairs instead of the elevator, park farther away so you will be forced to walk the rest of the way. Play with your kids. Do push-ups during commercial breaks. Do everything you can to stay active all throughout the day.

27. Be selective of TV shows

Limit TV time before you unwittingly turn into a couch potato. If you watch TV too much and too often, you won’t realize how much time you spend in front of the boob tube.

 

According to studies, too much TV can lead to early death! A sedentary lifestyle can take years off your life and increase your risk of heart disease. While TV itself is not harmful, constantly being in a sitting position leads to the general absence of muscle movement, which can significantly disrupt your metabolism.

28. Make smart food choices

Some diets impose restrictions that are simply not practical or sustainable. You don’t want to go on a diet on a specific period of time. You want to cultivate a lifestyle of healthy choices that will last a lifetime. This includes the small choices you make every single day.

29. Maintain a hobby

Find an activity that you are passionate about, that you won’t mind doing for hours, maybe photography, visiting museums, or browsing a bookstore. Pursue things that bring out the greatest joy in you.

30. Bask in love

Whether you have a significant other, your family or friends, or even your dog, take time to connect and enjoy their company. Establish connections and nurture relationships. It can do wonders for your health and well-being.

*31. Go organic *

It is best to get your food from organic sources. With the growing demand for such products, you can easily find different varieties and brands that are organically grown or produced. However, be prepared to spend more money—but good health has no price tag.

32. Avoid negative people and situations

Emotional stress can wreak havoc in your well-being. This does not mean you should avoid confrontation altogether, but learn to draw the line. There is no use being around people who belittle you and undermine your dreams and goals. Prolonged exposure to stress can trigger binge eating and depression, which ultimately lead to weight gain.

33. Explore

Travel the world or try a new sport. Move beyond your comfort zone every once in a while. It will do you good. Taking on a new challenge can help keep you active, as it breaks the usual humdrum. Open yourself up to new experiences and be more accommodating to change. New experiences will lead to deeper self-discovery and a more meaningful life.

[*34. Don’t confuse thirst with hunger *]

The human body has difficulty differentiating thirst from hunger. If you start feeling hunger pangs, avoid indulging in food right away. Instead drink a glass of water and check if you are still hungry.

35. Eat at a leisurely pace

Enjoy your food and chew it thoroughly. It can take 20 minutes before you feel full. Don’t wolf down your food, lest you overindulge. A number of studies have confirmed that people who eat slowly consume fewer calories, enough to help you lose as much as 20 pounds in a year.

*36. Avoid stress eating *

Many people become unwitting victims to this pitfall. If you feel the need to binge, ask yourself what triggered it. It may be a sense of inadequacy, agitation, or depression. Properly identify your emotions instead of taking out your frustration on food. It may help to write down your feelings or engage in activities that will distract you.

 

Awareness is key when combatting emotional or stress eating. This is because a lot of people actually tend to eat more by simply not paying attention to what they put into their mouths. Eating without full awareness will lead to overeating, making poor food choices, as well as the inability to truly enjoy food.

 

Whether you are working or lounging at the comfort of your home, avoid having food around areas that you can readily reach and eat mindlessly. Every time you feel urges and cravings, determine where it comes from. Practice restraint.

*37. Stop mindless eating *

People don’t realize how much food they consume while they are focused on their favourite movie or TV series. Avoid having food nearby, or if you really need to snack, prepare something healthy like carrot sticks.

*38. Teach yourself to control cravings *

A common downfall of any diet is not the diet itself, but the individual’s attitude towards food. Self-discipline is an important trait to cultivate so you don’t constantly cave in to temptation.

*39. Lean on family and friends *

If you are following a special diet or a health regimen, let people who truly care about you know what you are into so they can understand and adjust accordingly. A support group is very important to help you start by motivating and providing the affirmation and encouragement that you will need.

40. Beat temptations through distraction

When you find it difficult to resist temptation, busy yourself so you don’t have to dwell on the thought. Allowing yourself to be lured in indulging on one cookie will most likely lead to another one.

41. Keep a diary or journal

It helps to put things in perspective; write down your thoughts and feelings. It can also be a great way to track your progress if you are trying to lose weight.

42. Don’t overlook the importance of emotional fitness

Your emotional well-being is as important as your physical fitness. If you feel the need to vent or talk to someone, seek the company of trusted friends or family, or consider talking to a counsellor or therapist.

[*43. Don’t indulge too much on one thing *]

Anything in excess can be a bad thing. Be smart in your choices and keep your food intake to a healthy level. Eat to nourish and nurture the body, not to become a glutton. Your overall well-being and health should always be a priority.

*44. Find a fitness buddy *

It may be easier to stick to a health and fitness program if you have someone who can share your journey. It is also more fun to engage in activities and try out healthy recipes with someone.

*45. Bike to work *

If possible, consider riding a bicycle to work. It’s a healthier mode of transportation, not to mention cheaper. If the distance between your home and work is no less than 8 kilometres, then consider taking a bicycle to work. However, before you do so, make sure you take all the necessary precautions such as wearing a helmet and installing headlights.

46. Be conscious with your food portions

Even if you eat healthy, but eating too much of it, it defeats the purpose of diet and taking everything in moderation. Try to eat meals that are no bigger than your first.

47. Increase fiber in your daily diet

Fibre aids in weight loss and prevents constipation. It also helps to avoid the build-up of toxins in the body, which may lead to other health complications. Following a high-fibre diet can help to effectively reduce the risks of heart diseases, colon cancer, diabetes as well as diverticular diseases. It also works well in lowering the cholesterol levels. To increase fibre in the diet, here are some basic guidelines:

 

*
p<>{color:#000;}. Increase consumption of grains and cereals – oat bran, wheat germ, whole wheat flour products, high-fibre cereals and whole wheat crackers

*
p<>{color:#000;}. Increase consumption of beans and legumes – kidney beans, legumes, and garbanzos

*
p<>{color:#000;}. Fruits and veggies – fruits and vegetables, carrots, banana

*48. Enjoy after dinner walks *

Establish a routine of enjoying walks around your neighbourhood. It’s a great way to burn calories and bond with neighbours.

 

According to studies, moderately intense exercise like brisk walking can promote weight loss. As a general rule, for you to shed of a single pound, you will need to burn about 3,500 calories. A 30-minute walk helps to burn off an estimated 150 calories. Contrary to popular belief, walking after dinner will not cause muscle cramps.

*49. Bake, steam, or grill instead of frying *

Fried dishes are high in cholesterol, so it’s best to avoid them. If you really need to use oil to cook your meals, opt for olive oil as it is a far healthier alternative.

50. Avoid all you can eat buffets

You don’t want to put yourself in a position where it is difficult to resist temptation.

51. Only take enough food you can eat

Avoid indulging in second and third helpings. Only place enough food on your plate that you are willing to consume, so you can avoid over-indulging.

 

It can also be a good idea to get enough food from the pan and leave the rest. This way, you will only consume the food available on the table and avoid excessive eating. If you plan to make large dishes to store, store it in containers and freeze. This will also serve as convenient food alternative for your travels or for office lunches.

52. Start meals with salads

Before enjoying the main course, have a plate of green salad (but pay attention to your choice of dressing). This will help you feel fuller when you start with the main course. By filling up on water and fibre-rich food, you can effectively avoid overindulging on high calorie meals. In fact, in a study conducted at Pennsylvania State University, eating salads before a meal can reduce consumption of calories by as much as 12%.

53. Replace sugar with honey

Consider using organic honey instead of sugar in your beverages and baked products as a healthier sweetener. If you use table sugar, opt for the brown or raw one as it contains fewer chemicals. Honey is sweeter than regular sugar, meaning you need to use less of it. However, be extra careful when substituting sweeteners in recipes. Honey has a distinct flavour, which can potentially ruin your baked goodies.

54. Avoid skipping meals

Skipping meals can actually have a detrimental effect to weight loss; it causes fluctuations on the blood sugar levels and triggers excessive hunger which can lead to overeating. Stick to eating small, frequent meals.

55. Trade treats for fresh fruits

Pastries, cakes, and cookies are all high in carbohydrates and sugar. Have a piece of apple or other fruit in season.

*56. Choose healthy meals on the go *

Learn the art of choosing healthier meal options when you are traveling or at informal gatherings.

57. Avoid condiments

Many condiments are bad for your health so avoid using them as much as possible. While they can add flavor, they can be loaded with sugar. Here are some pointers on what you can use and what to avoid:

 

Enjoy the following condiments:

 

*
p<>{color:#000;}. Mustard

*
p<>{color:#000;}. Hot sauce

*
p<>{color:#000;}. Vinegars

*
p<>{color:#000;}. Cream cheese

*
p<>{color:#000;}. Worcestershire sauce

*
p<>{color:#000;}. Horseradish

*
p<>{color:#000;}. Pesto

*
p<>{color:#000;}. Soy sauce

*
p<>{color:#000;}. Sour cream

 

Avoid the following condiments:

 

*
p<>{color:#000;}. Barbecue sauce

*
p<>{color:#000;}. Maple syrup

*
p<>{color:#000;}. Teriyaki sauce

*
p<>{color:#000;}. Ketchup

*
p<>{color:#000;}. Cocktail sauce

*
p<>{color:#000;}. Regular jellies and jams

58. When travelling, check out gym facilities

Travelling should not disrupt you exercise regimen. Check out available facilities and include exercise in your itinerary. You can also bring along some simple gym equipment, like a skipping rope or an elastic resistance band, if you want to exercise at the comforts of your hotel room.

59. Research local healthy restaurants

When you’re in an unfamiliar place it can be all too easy to eat what is convenient and readily available. To help you stick to your diet, check out healthy options within the area. You can always ask your hotel’s front desk for assistance.

60. Bring your lunch

Instead of grabbing a quick bite at the cafeteria or a nearby fast food chain, bring your lunch to work. This will give you better control on what type of food you eat and how much you consume. It will also be a good idea to prepare large batches of meals so you can bring along extras for your lunch.

*61. Trade your recliner for an exercise ball *

A growing trend in modern offices is the use of exercise balls in place of ordinary office chairs. This is a perfect option for people whose work requires them to spend long hours behind the desk. Exercise balls will require you to maintain proper posture and use muscles for balance. It is a good passive workout for desk-bound employees.

62. Use break time wisely

Instead of taking a nap or chatting with your colleagues, maximize your break time by going out for a short walk. Bring along some comfy shoes as well.

63. Conduct a meeting on the go

Instead of staying cooped up in a conference room, maximize time by conducting your meeting outdoors or while walking towards another location. This will not only save time, presents a perfect excuse to stretch your legs and exercise.

*64. Buy a pedometer *

A pedometer is a small device you can wear to measure the number of steps you take in a day. This will help you keep track of your activity and serve as a reminder to stay active throughout the day. It can also be a great tool to help you reach your fitness goals even while at the office or while running some errands.

65. Learn to modify

Occasionally, you may find yourself in situations where it is difficult to stick to your fitness routine. You need to learn to adapt. If you don’t have dumbbells around, you can use canned goods or water bottles as alternative options. Be creative!

66. Take vacations from work, not from good health

Travelling and enjoying a holiday vacation should not be an excuse to indulge in foods that are generally bad for your health. Stick to your healthy food regimen.

67. Learn to express your feelings

Keeping your emotions bottled up contributes to stress and increases the risks of health related issues such as heart attacks, substance abuse, depression, and excessive stress. Define the underlying negative emotions and determine their triggers. Everything is a matter of perspective. Learn to embrace positivity in your words, actions, and thoughts.

68. Maintain a positive attitude

Life will not always go your way. Instead of wallowing in failures and disappointments, learn to move forward. Whether it is a failed relationship, a lost opportunity, or an unsavoury situation, choose to see the positive side of things and maintain a happy disposition. This will help you channel your energies to the right direction and rise up to the challenges.

69. Try meditation

Meditation involves controlled breathing patterns and enhancing focus. This can help clear away mental cobwebs and maintain better perspective on situations. By learning the right breathing patterns, you will be able to provide your brain with the right oxygen supply to clear away mental disturbances.

70. Reinforce your faith

Develop and seek spiritual enlightenment and focus beyond material wealth. This will help you attain lasting happiness and satisfaction—which are difficult to derive from material possessions. By reinforcing your faith, you can also promote better overall health and well-being.

71. Stay young at heart

Try not to take things too seriously. Learn to enjoy life’s simple pleasures. Laughter is the best anti-aging solution available—and it’s free! It can also help boost the immune system.

72. Stay in touch with friends

Despite the popularity of online social networking sites, it should not replace your personal interactions with people around you. Indulge in regular conversations and preserve real life social networks by joining groups and staying in touch with friends or planning activities together.

73. Stretch regularly

Stretching is the best way to work out a few aches and pains that crop up from staying in a position for too long, like sitting in front of a computer. There are great stretching exercises readily available online. Discover how simple stretches can aid in relaxations and ease muscle tension.

74. Keep talking

According to research, talking at least ten minutes a day to another person can promote better brain function and enhance memory. Brief chats can actually boost brain power compared to watching TV. Another study also revealed that social people have longer life span.

75. Stop smoking

One can’t stress enough the risks and ill-effects of smoking. Smoking limits the supply of oxygen to the body which results in a host of health complications including shortened life expectancy.

 

Smoking also has adverse effects on people around you. Second-hand smokers have been known to suffer significant increased risks of health complications that can even lead to death.

76. Aim high

Set your goals and break them into small milestones. This will help keep you motivated on achieving your goals. Write it down and post it in places where you can read it often, serving as a constant reminder. Post a copy on your refrigerator, office desk, and laptop.

*77. Keep yourself updated *

Conduct regular research and stay updated on the latest health discoveries and equip yourself with the knowledge to make smart food choices. The Internet provides a plethora of resources on new exercise routines, new health spas in your area, and any other health and fitness related interests.

78. Know your body

Determine the factors that triggers weight gain and learn the best type of nutrition for your specific body type. This will help you in making day-to-day decisions. Different bodies require different weight loss and nutrition approaches. Take time to research each one and determine which body type or combination of body types you have.

79. Go easy on the barbie

Barbecues are great…take it easy on all those sauces!

80. Treat your brain like any other muscle

Like any muscle, your brain needs regular exercise. Enjoy board games, crossword puzzles, or any other activity that presents mental challenge.

*81. Get nutty *

Nuts are healthy snack options, which can effectively stave off food cravings. Make sure to choose unsalted and roasted varieties.

*82. Stay protected *

Don’t forget to apply sunblock, especially during sunny days. Protect your skin from sun damage, which can lead to premature aging, wrinkles, and skin cancer. If possible, wear protective clothing when exposed to direct sunlight.

83. Mind your posture

Protect your back from unnecessary damage due to poor posture. Maintaining proper posture can enhance mental focus and promote better blood circulation.

84. Avoid processed food products

Always choose fresh, whole foods as much as possible. In general, foods that are packaged in boxes, bags, and cans have been altered and are highly processed, which makes them devoid of essential nutrients and instead laden with preservations and chemicals.

85. Always carry a water bottle

This is a practical way to stay fit and hydrated throughout the day. It can reduce hunger cravings, as well as prevent overeating, irritability, headaches, and cramps and promote proper body functioning.

86. Get plenty of fresh air

Revitalize your body by inhaling fresh air. Go outside and take deep breaths. Enclosed work spaces can reduce natural air flow, which makes you more susceptible to diseases. Enjoy walks with your dog, if you have one.

87. Take advantage for natural sunlight

Early morning sunlight can help boost immune system and has been known to combat depression.

88. Take the stairs

Instead of using the elevator, use the opportunity for some quick workout by taking the stairs.

89. Women’s health care

Women 18 and over should undergo an annual physical examination. Women should conduct a breast self-exam every month, and those in their 40s should have annual mammograms to ensure early detection of breast cancer.

*90. Walk and stretch during road travel *

When taking road trips, make sure to take frequent stops so you have a chance to walk around the vicinity and stretch the muscles. This will not only protect your back and help you burn calories, stretching can also help you stay more alert on the road when driving. Regular stops will help you feel better upon reaching your destination.

91. Visit your dentist regularly

Good oral hygiene is an important part of overall health and wellness.

92. Workout with kids

Spend the weekend playing with kids. This is the perfect opportunity to bond and spend leisure time away from daily stresses. Plan a park or beach outing, or even a trip to the zoo. Keeping up with active toddlers and pre-schoolers can be a fun exercise for you.

*93. Substitute emails for walks *

When working in an office, instead of emailing your colleague, take the opportunity to walk over and discuss things personally instead of confining communication via email. This will not only speed up the communication process, it also provides you with opportunities to stretch and walk.

*94. Warm up before exercise *

Launching your body into an intense physical exercise with cold muscles can increase the risks of injuries. Many sports injuries can be prevented through proper stretching and warm ups. Whether it’s a high-impact sport like basketball, or a gruelling game of golf, never underestimate the importance of properly warming up the muscles.

95. Take a stand

Ditch the standard work desk with one that features vertical adjustments. When answering phones, stand and walk around, so you can burn calories at the same time.

96. Park farther away

Instead of fighting over who gets the prime parking lot spot, choose to park farther away, preferably a full block away from the office. This will give you the opportunity to walk and stretch on a daily basis.

97. Cook with boneless chicken breasts

When cooking, work with breast portions as it contains the most amount of white meat. Since chicken meat is so versatile, you can use it in almost any type of preparation and dish. It’s the perfect source of protein—especially for people on a diet.

98. Learn to decipher food labels

This is one skill that will prove handy when making smarter food choices. Learn to interpret and properly determine if it’s a safe option or an unhealthy substitute.

99. Just chew it

If you are dealing with sweet tooth, try substituting your usual dessert with gum. This will keep your mouth busy and provide distraction as you need to keep your mind off dessert. However, you need to be extra careful when dealing with sugar-free varieties. A lot of people actually have hypersensitivity to sugar substitutes such as Sucralose and sorbitol. In fact, these sugar substitutes have been linked to a number of gastrointestinal problems, such as bloating, diarrhoea, constipation and cramping, among others. If you don’t want to take your chance on sugar-free varieties, you will be happy to know that a stick of regular gum contains about 5 to 10 calories.

*100. Always choose to plan ahead *

It can be significantly easier to stick to an eating regimen if you plan ahead. Prepare your menu for the following week so you don’t spend time wracking your brain on what to cook. Having a weekly menu can also discourage the need to order food delivery and take outs.

 

Search for healthy alternatives. With more and more people seeking healthier options, a lot of traditional dishes today are available in healthier versions. For example, you can replace regular pasta noodles with spaghetti squash. It can be fun to explore your options. By providing healthier alternatives, you won’t feel overly deprived when undergoing a restrictive diet.

*101. Keep moving forward *

People tend to be more motivated when they have a goal. They normally only react when they want an end result. So the lesson here is to always have a goal, and not just with your health and fitness but your overall well-being.

 

Conclusion

Stay healthy, eat right, and you open yourself up to a new world of opportunities!

 

Follow the tips here and improve your health. It will get easier as you learn to control cravings and poor habits that your body will be attracted to.

 

We understand this list may seem overwhelming, but take a few at a time and practice them until they become part of your daily routine. Soon you’ll be practicing all 101 tips and seeing fantastic results!

 

Visit AdventureBC.com, explore British Columbia, and pick up a t-shirt.

Be sure to snap a photo to show you were there!

 

 


Get Fit! Get Healthy! 101 tips for a fitter & healthier you.

  • ISBN: 9781370423828
  • Author: Darcy Sego
  • Published: 2017-08-29 09:35:25
  • Words: 6810
Get Fit! Get Healthy!   101 tips for a fitter & healthier you. Get Fit! Get Healthy!   101 tips for a fitter & healthier you.