No one literally stays young forever – we all know that. But, getting older does not mean the less healthy we must become. By developing and maintaining healthy habits, we have the ability to add enjoyable years to our lives. Add the following 6 steps to your routine each day to live a long, happy and healthy life.
1. Get moving! Incorporate 100 total minutes of daily activity into your routine by taking a walk around the office, use the stairs, be active on television commercial breaks, and walk after your evening meal. Walking is a simple exercise that helps maintain weight, decreases risk for heart disease and diabetes, and alleviates stress.
2. Get strong. Strength training sessions for 20 minutes two times a week can reduce your risk for disease. Aerobic exercise is very important when it comes to heart health and weight loss. By adding strength training into your exercise regime you will not only build muscle, but you will also improve bone health and boost your metabolism for the long term. Strength training can also reverse signs of aging in the body’s cells.
Eat right. Eating a well-balanced, nutritious diet improves your
energy level, prevents disease, and keeps your body
functioning to the best of its ability. Ensuring your diet includes
plenty of fiber, proper hydration, extra anti-oxidants, and recommended
amounts of healthy fats, and protein can reduce the negative aspects of
functioning to the best of its ability. Ensuring your diet includes plenty of fiber, proper hydration, extra anti-oxidants, and recommended amounts of healthy fats, and protein can reduce the negative aspects of aging.
4. Sleep more. Getting less than seven hours of sleep a night on a regular basis can result in negative health effects. By going to bed 15 minutes earlier than your typical bed time, you can gain 7.5 hours of extra sleep each month. Sleep allows every organ and body system to repair and restore, and reset itself, which is very important to healthy aging.
5. Stress less. Stress speeds up the aging process. Though it is inevitable, there are productive and healthy ways to deal with stress. Try deep breathing exercises or talk a walk.
6. Be tobacco free. If you are a tobacco user, you should make efforts to reduce how often you use tobacco products. If you are motivated to quit, talk with your doctor and contact your ISU wellness coordinator (Erin.Milliken@indstate.edu) to join a free tobacco cessation program.
Maintain holistic wellness to feel forever young!