1. Exercise every day -
Yes, this is the first thing to do if you want to be fit and healthy in life. Do the daily exercise for 1 hour. You should know doing exercise has lots of benefits. I have to make separate blogs for this just find it here.
2. Eat more fruits and vegetables -
get less intake of non-veg and get a high amount of fruit and veggies. Eating vegetables and fruits provides lots of health benefits. Most vegetables have potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. You will never suffer from high blood pressure if you eat some vegetables every day.
Potassium is very helpful in reducing kidney stones and maintaining healthy bones.
Folic acid is very helpful in forming Red blood cells.
Overall eating fruits and vegetables daily will help you in -
1. You will not have a stroke and heart disease.
2. Less chance of having many types of cancer.
3. Reducing kidney stone.
4. RBC formation.
5. Good bone health.
6. Boost the immune system.
3. Get enough amount of sleep -
Every sleep for at least 7 hours. Sleep is very important because during sleep our body produces growth hormones. Good sleep is also important because -
1. Good mental and physical health
2. Improve learning
3. You will not suffer from heart disease, stroke, diabetes, obesity, kidney failure, and high blood pressure.
4. Improve the immune system.
4. Be consistent -
Yes if you want to be fit and healthy you should be consistent in these habits. If you really want to be healthy and fit you have to do good habits daily.
5. Don't do everything once -
If you want to be healthy and fit for the long term just go slow. Don't start everything at the same time. Like exercise, meditation, eat more veggies, enough sleep, etc. You have to start with 1 habit at least for 1-month continuously. then after 1 month start with another good habit.
6. Make Goals in life -
Make your goals in life what you want to do with it. If you have goals in life then try to achieve them. You will not have much confusion about your next step. You will be aware of your actions.
7. Make a to-do list -
By making a to-do list you will have much time to do what is good for you. Yes, don't make your to-do list messy. Don't put so many things to do. Write the important things that you have to do that day without fail.
8. Do meditation -
This activity is so important to keep you focused and happy in life.
9. Do breathing exercises -
You can try these breathing exercises every day. The best time to do these breathing exercises in the morning before 7 am.
1. Slow breathing -
Close your mouth and inhale air from your nose slowly like for 5 seconds then hold your breath for 8 seconds. Now release the air from your mouth for 10 seconds. So exhale will take more time then inhalation.
2. Alternate nose breathing -
This breathing exercise is best for brain coordination. For doing this exercise sit comfortably with cross legs. Now hold your right nostril with right-hand thumb and inhale air slowly from your left nostril. Then close your left nostril with your ring finger and exhale air slowly from your right nostril. Then try inhaling from the right and exhaling from left. This is one cycle; you can do it for 10 to 20 minutes daily two times.
Benefits of doing breathing exercise -
Help to reduce stress, nervousness and
You will sleep better.
Calm personality.
Controlled blood pressure.
Increase in awareness
Help in muscle relaxation.
It supplies more oxygen to the body.
You will feel good, by doing breathing exercise daily our body release endorphins hormone.
It cleans your body and makes it detoxified.
It makes you look younger.
10. Walk or run every day for at least 3 km -
You should walk at least 30 minutes every day. Morning and evening time are best for walking. Walking is a very good exercise that helps in -
1. Weight lose
2. Good heart health
3. Strenght bone
4. Boost muscle power
11. Eat only home-cooked food.
The best way to eat food is at home. Because you don't know how they cooked that food you will eat outside like a restaurant or in a hotel.
12. Eat dry fruits every day.
Dry fruits are a powerhouse of multiple nutrients. You should eat these dry fruits every day you can pick up any 2 of 3 -
1. Almonds -
Best for heart, weight loss, and control blood sugar level.
2. Walnuts -
Its also known as brain food because it contains, Omega 3 fatty acids, vitamin E and antioxidants. These all are important for good brain health. Walnuts are also good for skin and hair.
3. Dates -
Dates are full of iron so if you are suffering from Anemia you should eat Dates every day.
Dates also boosts your engery level and help in constipation.
4. Raisen
5. Cashew nuts -
6. Pistachios -
13. wake up at 4 am every day.
14. Take a cold bath.
15. Take action now -
16. Take multivitamins -
Multivitamins are important because they provide us important vitamins and minerals that we need on a daily basis. So you should take these multivitamins on a daily basis.
Best Multivitamins In India
1. Optimum Nutrition Opti-Men Multivitamin
2. NUTRILITE Multivitamin And Multimineral Tablets
3. Muscleblaze Mb-Vite Multivitamin
4. Wow Omega-3 Fish Oil
5. Revital H
6. MuscleXP Daily Vital Multivitamin
7. Dr. Trust (USA) Rewind 5G plus Multivitamin + Omega 3, for Men & Women
8. MUSCLETECH ESSENTIAL SERIES PLATINUM MULTIVITAMIN
17. Mix with people -
Yes being social has lots of benefits like -
1. You will live longer.
2. Reduce blood pressure.
3. Boost the immune system.
4. Lower your risk of memory loss or Alzheimer’s disease.
18. Get enough sun -
Yes, get enough sunlight every day at least for 30 minutes. But not in the afternoon because that time Sunlight is so strong and release UV rays and that can damage your skin. The best time is before 10 AM and after 3 PM. And don't cover your body all. Wear shorts and bikini while you want sunlight so it can easily go inside your body. it has lots of health benefits. Like -
1. When our body exposed in Sun it releases a good feeling chemical named Serotonin. After this chemical release, we feel focused and good. If your body has less of Serotonin then you will have depression.
2. You will get Vitamin D. And that will make your Bone strong.
19. Eat no sugar or very less -
If you eat more white sugar products then you can suffer from these health problems -
1. Obesity
2. Heart disease
3. Type 2 Diabetes
4. High Blood pressure
5. Dental and liver problems
6. Acne
20. DRINK MORE WATER -
1. Water regulates our body temperature.
2. Remove toxins.
3. Enough water is very important for brain and joints health.
4. Helps in the formation of saliva and that's help in food digestion.
5. Blood contains 90% water and if you want oxygen should reach every part of your body then drink a good amount of water.
6. Good and young skin.
7. It flushes waste.
8. Prevent kidney damage.
21. Stop smoking and drinking -
Smoking has many side effects on the body like -
1. Week Immune system.
2. Type 2 Diabetes.
3. Teeth and gum loss.
4. Reduce sperm count in Man and also cause impotence because smoking blocks the blood supply to the penis.
5. Cause cancer in most of the parts in the body.
6. Lung disease.
7. Narrow blood vessel - cause of heart attack.
8. Stroke - When the blood supply to the brain cut off.
9. High blood pressure.
10. Cause of more than 50 serious illness.
11. During pregnancy -Premature birth, miscarriage and low weight.
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