Many Americans are optimistic about their financial situation that’s why many are focusing on having better health. A survey shows that about 49 percent of Americans plan to prioritize health and wellness in 2019 instead of financial stability. Why not do the same?
Here are the top three tips to help you stay healthy throughout 2019 and beyond.
1. Spend More Time Exercising
A report by the National Center for Health Statistics (NCHS) by the Centers for Disease Control and Prevention (CDC) shows that only 23 percent of Americans meet all national physical guidelines. According to the guidelines, an adult should perform at least 150 minutes of moderate or 75 minutes of a vigorous workout every week.
If you don’t have enough time to devote to fitness, there is a way to meet the national guidelines. You can work with a personal trainer in Fremont who can design a program that can work around your schedule. You’ll push harder with guidance from a trainer, helping you to stick to your fitness goals.
But what’s a good exercise?
Weight training is an ideal choice as it offers lifelong physical function and fitness. Another, slightly similar form of fitness routine is resistance training. Fitness experts add that this type of training improves muscle strength. It counteracts bone losses and postural deficits, too. It’s also considered generally safer than weight training because there’s less risk for injury.
But don’t stop with a physical workout. Strengthen mental health with mindful practices.
2. Practice Yoga and Meditation
Yoga and meditation are other rewarding activities you should start doing this year. Researchers found that they provide several benefits to your physical and mental well being, like resilience to stress factors. Practicing yoga and meditation can also lower your risks for cognitive decline, relieve lower back pain, and ease depression.
Your heart can also benefit from yoga by minimizing some risk factors for diseases and improve heart health. Studies suggest that people who practice yoga for several years have lower blood pressure compared to those who didn’t.
These activities are convenient, as well. You can perform them even when you’re at home. Simply find a quiet, comfortable room where you can focus. There are also mobile apps that can guide you during your meditation, like Calm or Insight Timer.
A focus on health and wellness would not be complete without a proper diet.
3. Eat More Greens
Say goodbye to unhealthy fast food meals and sugary snacks. In 2019, your diet should consist of vegetables, fruits, whole grains, fish, nuts, poultry, and low-fat dairy products.
Mediterranean diet remains the number one Best Diet Overall, according to a US News report. Based on Mediterranean-style cooking, this type of diet aims to maintain heart health. Here, you have to stick with plant-based food, like fruits, vegetables, legumes, whole grains, and nuts. Instead of using butter, switch to olive oil and canola oil.
Dietary Approaches to Stop Hypertension (DASH) Eating Plan ranks number two in the list of Best Diet Overall. Similar to a Mediterranean diet, this eating plan requires you to eat more plant-based food according to your daily and weekly nutritional goals. The National Health, Lung, and Blood Institute (NHLBI) explains that the DASH diet can lower your blood pressure and bad cholesterol in the blood.
But before you start changing your diet, consult your physician first to reduce experiencing adverse side effects.
Investing in your health while you’re young can be rewarding in the long run. And there’s no better time to start than the beginning of the year.