With the 10-year challenge going viral on social media, people are posting their current pictures alongside their pictures from 10 years ago to show how little or how much ageing has affected them.
You can take a similar 10-year fitness challenge to evaluate your general health and fitness. Are you fitter now than you were 10 years ago? Or has ageing hit you hard and affected your fitness level? If you are not as fit as you were 10 years ago, there are several things you can do to become healthy and fighting fit once again. Read on to know more about this.
What Can You Do to Regain Your Fitness?
A transformation is not just about physical fitness. It is also about mental well being too. To become fit, you need to work on both your body and mind and ensure that both are in a state of good health. There are several things you can do to regain your health, which we discuss in the points below.
What habits do you need to adopt?
- Find your motivation: To be consistently fit and healthy, you need to find your motivation. Think about what inspires you to be healthy and use that to motivate yourself and stick to your fitness plan.
- Have realistic goals: When you make a fitness plan, ensure that your goals are realistic. Set practical and achievable targets, such as losing 1 kilo of weight per week, or gradually reducing unhealthy foods that you have been eating.
- Eat healthy: Both your body and mind will remain fit only if you eat healthy, nutritious food. Your diet plays a crucial role in determining both your physical and mental wellbeing. Poor diet is linked to deteriorating physical health, and deficient psychological and emotional functioning. Make sensible choices, and eat a healthy, nutritious, and well-balanced diet.
- Move: Being physically active is essential for good overall health. Hippocrates, the Father of Medicine himself, has said that exercise and diet work in unison to make your body healthy.The ideal frequency of exercise should be 3-4 times a week for at least 30 minutes per session. So get off your couch and go for a walk!
- De-stress: Stress produces hormones that affect your body adversely. Stress causes problems like headaches, chest pain, loss of libido, insomnia, digestive problems, mood swings, substance abuse, and fatigue. Being stress-free is vital to staying healthy. Try meditation, deep-breathing, yoga, and taking long walks in a park to get rid of stress.
- Stay hydrated: Human beings are made up of 60% water. We need water for regulating body temperature, digestion, circulation, waste removal, etc. The ideal water intake per day is 3.7 litres for men and 2.7 litres for women. So make sure you get enough to drink every day in the form of water, coconut water or fresh fruit juices.
- Go for regular health check-ups: Health check-ups are as important as diet and exercise. To know what’s going on inside your body, you need to get it checked regularly. This will help you prevent diseases and take steps to fight health conditions by detecting them early and starting medication or therapy right away.
What Habits Do You Need to Get Rid of?
- Smoking: Smoking causes a host of health problems like cancer, heart disease, and reduced lung function. To be healthy, you need to quit smoking.
- Alcohol: Consuming excessive alcohol can cause various health problems like anaemia, cancer, heart disease, liver cirrhosis, dementia, seizures, nerve damage, and low immunity. Reduce your alcohol consumption or avoid it completely.
- Drug abuse and self-medication: Drug abuse is very harmful to health and also very addictive. Long-term effects of drug abuse include liver and heart damage, mental illness, and risk of HIV/AIDS and hepatitis. Self-medication is very dangerous as taking medicines without consulting a doctor can lead to overdosing, taking wrong medication, and causing damage to your liver and other organs. Avoid drugs and self-medication.
- Inactivity and stress: Lack of physical activity leads to health deterioration. Make exercise a part of your daily routine to stay healthy. Stress, as discussed above, can cause various health issues. Train your mind to let go off stress and be calm.
- Binge-eating and crash diets: Both over-eating and crash dieting have adverse effects on your health. Over-eating causes obesity, type 2 diabetes, heart disease, cancer, and depression. Crash dieting can lead to rapid loss of muscle mass, heart palpitations, cardiovascular stress, dehydration, and weakened immunity. Eat nutritious food and avoid both crash diets and overeating.
- Over exercising: Over exercising can cause repetitive stress injury, muscle pain, insomnia, increased heart rate during rest, fatigue, and loss of appetite. Consult a physical trainer and come up with a sensible exercise plan for your fitness routine.
As discussed above, it is very important to go for annual or bi-annual health check-ups to know your health and fitness level. You can book an appointment now for an affordable, complete health check-up package at Medlife Labs. They even make it super-easy for you by offering free sample collection at your doorstep. Visit labs.medlife.com or call 7022000900 to book.
Make wise choices so that you can live a healthy and stress-free life. This year, take the 10-year fitness challenge and resolve to become a healthier you!