There are many ways to stay active, from playing outdoors with the family to trying out activity-based video games. Find one that works for you and try to make it part of your routine. Health is the state of being free from disease or injury. Fitness is the ability to perform certain tasks well. Exercise Exercise is one of the most important aspects of a healthy lifestyle. It helps you maintain a healthy weight, reduces the risk of chronic health conditions like heart disease and high blood pressure and improves your mood and mental health. The term “exercise” may seem intimidating — it conjures up images of gym instructors and coaches, hard work and discipline. However, the truth is that just about any physical activity — from playing sports with friends to walking the dog to doing chores around the house or taking fitness classes at a local studio — counts as exercise. Getting more physical activity is not only important for preventing illness and maintaining a healthy weight, but it also can help you feel better during cancer treatment. In fact, it has been shown to significantly reduce fatigue and improve quality of life, physical function and bone health. It is recommended that adults do at least 150 minutes of moderate intensity physical activity or 75 minutes of vigorous activity per week. Moderate activity includes activities such as brisk walking, cycling and swimming, while vigorous activity includes activities such as running or participating in a fitness class. Strength training exercises for all major muscle groups, two or more times a week, are also important. These include exercises using machines and free weights, as well as your own body weight and resistance bands. A workout plan that fits into your lifestyle is key. If you have a lot of other responsibilities and commitments, break down your workouts into smaller increments throughout the day. For example, you could try breaking your weekly exercise goal down into three or even two 10-minute workouts if that’s more manageable for you. Another important consideration is finding an exercise you enjoy. If you don’t enjoy your workout, you’re less likely to stick with it, which can lead to injury and a lack of motivation. Try to find an activity that makes you happy, whether that’s dancing with a friend or working out with a personal trainer. If you aren’t sure where to start, ask your cancer care team for recommendations or contact a fitness specialist. They can guide you through an exercise program that works with your cancer treatment and other health concerns. Eat Right Eating right is important for maintaining a healthy weight and managing your energy balance, the amount of calories you consume versus how many you burn through exercise. Choose nutritious foods, such as fruits, vegetables, whole grains, low-fat dairy, and lean protein, and limit refined sugars, salty snacks, and trans-fat-heavy options. Use our GO, SLOW, and WHOA foods chart to help make healthier choices at the grocery store and during mealtimes. Learn how to read the Nutrition Facts label on packaged foods. Sleep Well Sleep is one of the most important elements to your health and fitness. Getting enough sleep will ensure you feel energized throughout the day and make it easier to reach your workout and fitness goals. When you don’t get enough sleep, it can affect your mood, memory, and focus. It can also lead to weight gain, heart disease, and increased illness duration. Getting the recommended 7 to 9 hours of sleep each night is essential to your overall health and fitness. While we once thought that sleep was simply a time when the brain and body shut down, we now know that our bodies and minds stay active while we are sleeping. Our bodies repair and restore themselves during this time, which is why it’s so important to have a consistent sleep schedule. Good sleep habits include going to bed and waking up at the same time each night, avoiding caffeine in the late afternoon and evening, keeping electronics out of your bedroom, exercising regularly, limiting alcohol consumption, taking a short naps when possible, and not discussing emotional issues right before you go to bed. If you have trouble falling asleep, try relaxing your mind with meditation or prayer. If that doesn’t work, try focusing on breathing exercises or listening to soothing music. You can also practice techniques like visualization or guided imagery, which helps to relax the body and mind. If you still can’t fall asleep, try to read or do a relaxing activity in low light until you feel sleepy. It’s also important to have a healthy diet and exercise routine. Eating a balanced diet filled with fruits, vegetables, and whole grains, while limiting alcohol, caffeine, and sugar will help promote quality sleep. Regular exercise will also help because it can reduce stress and improve your mood. While millions of Americans struggle with poor sleep, the good news is that most people can learn to get more quality sleep by committing to healthy lifestyle behaviors. Start today to prioritize your sleep, just as you would your diet and exercise regimens. Stress Management Stress can be a major contributor to many health problems. It can cause or exacerbate a wide range of physical symptoms including fatigue, high blood pressure, headaches, abdominal pain and backaches, insomnia, anxiety, depression and even heart disease. It can also lead to a weakened immune system, which can make you more susceptible to illness. Stress can also interfere with mental and emotional health, leading to feelings of frustration or anger, difficulty concentrating, poor judgement and relationship conflicts. Stress is a natural part of life and everyone experiences it on a daily basis. It is a normal reaction to challenging or demanding situations and it can be both positive (eustress) and negative (distress). It is important to know how to identify and manage your own personal stressors so that they do not interfere with your health and fitness goals. When a person is stressed, the body releases hormones, such as adrenaline, that cause the breathing and heart rate to speed up and the blood pressure to rise. This response is necessary to help us deal with a threat or problem and it can be beneficial in the short term, as it allows our bodies to perform better. However, if a person is constantly experiencing this response on a long-term basis, it can be very harmful. Fortunately, stress management techniques are available to allow people to reset their alarm systems so that they can return to a more relaxed state. These include exercise, sleep, healthy eating and social support. They can also include meditation, yoga and breathing exercises. It is important to find the tools that work best for you and incorporate them into your routine so that they become a natural way of dealing with stress. Keeping a regular schedule, staying hydrated, getting enough sleep and avoiding sugary or processed foods can all be helpful. It is also important to have a good support network and try to be as patient with yourself as possible. If you are struggling to manage your own stress, it may be helpful to speak with a mental health professional who can teach you techniques to help.
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