Over 97% of adults live an unhealthy lifestyle. Most of which includes a poor diet and little to no exercise.
Poor physical healthintroduces obesity, fatigue, and disease. It can even turn fatal and lead to a stroke.
The manybenefits of an active lifestyle are about more than strengthening your physical fitness. It can increase your health, improve your physical appearance, and help you live longer.
Read on for how being active can change your life and the best ways to maintain a healthy lifestyle.
The Many Benefits of an Active Lifestyle
Weight loss is the most common reason people strive to become more active. Yet, it’s important to question why exercise is important, beyond improving your own personal level of physical fitness?
From a healthy heart to a prolonged lifespan,here is how staying active can help improve your lifestyle.
More Self-Confidence in Your Body Image
Toned muscles and a trim physique is one of the main physical benefits of exercise. Those who stay active are able to keep weight off when combined with a healthy diet.This results in a higher sense of self-esteem and general wellbeing.
Burning off more calories than you consume will result in weight loss. This is why it’s especially important for those who struggle with obesity to be more active. Not only will you look better, but you’ll also feel healthier.
Increased Energy Levels
During a workout, aim to get your heart rate up. As you exercise, you move more oxygen into your bloodstream. This works torelease endorphins and improve your stamina.
Higher energy levels make it easier to get through a workout. You’ll also experience more endurance during workout sessions. Letting you push yourself further and burn even more calories in a single session.
Daily workouts will also help you balance your energy levels throughout the day. You’ll feel less tired and experience fewer dips in energy. This is why many people choose to workout first thing in the morning.
Slows Down the Aging Process
As our bodies age, we begin to lose muscle mass. After you turn 30, you start losing as much as 5% of your muscle every 10 years.
Decreased muscle mass results in weakness and makes it harder to move around as you age. It also increases your risk of falling and getting hurt.Strength training can help this as it’s a great anti-aging method for your body.
Another age-defying reason to workout is to getstronger bones. Lifting weights or resistance training can increase bone density. This helps prevent osteoporosis and reduces the risk of bone fractures.
Decreased Risk of Different Diseases
Staying fit helps you maintain heart health to prevent heart disease and strokes.High blood pressurecan also get reduced through exercise. Active people have better blood circulation which reduces the risk of blood clots.
Exercise can also stabilize blood sugar levels. This makes it a helpful method for those with diabetes. Arthritis, asthma, and dementia are other diseases exercise can prevent.
Studies have also shown a reduced risk of cancer in those who enjoy daily workouts. This includes 13 types of cancers, like breast, colon, and lung cancers. This is due to the regulating of hormones and lower level of fat in the body.
Those who suffer from chronic pain can also find relief through physical fitness. It can help lessen back pain and make muscles function better.
Better Mental and Sexual Health
Those who exercise on a regular basis find psychological improvements as well. Sleep patterns become more regulated, helping those with insomnia.
It also helps to reduce stress and our bodies responses to it.Moods become stabilized, reducing depression and anxiety.
This often helps people have improved mental clarity. Allowing them to focus more at work and have better performance.
You’ll also experience better sexual health. Blood flow increases making sex more enjoyable and boosting confidence. It can also improve fertility and testosterone production.
All these benefits are easy to achieve when one adopts a few lifestyle changes. Read on forthe best ways to maintain an active lifestyle.
Adopt a Regular Fitness Routine
To reap thebenefits of exercise, aim for at least 30 minutes of physical activity per day. It’s important to stay consistent and balance cardio with strength training.The goal is to burn calories and tone muscles to stay in shape.
Make working out part of your regular routine and be sure to stick to it. Do this byjoining a gym, taking a fitness class, or working out in the comfort of your own home. Here are the best workouts to try for beginners.
It helps to determine what time your body produces the best workout. Many people find that a morning gym session helps them make better lifestyle choices throughout the day.
Choose a Diet Plan That Works for Your Body
Diet and exercise go hand in hand when maintaining an active lifestyle. It’s important to mold your diet plan to fit your unique preferences. This is often one of the main reasons your diet isn’t working.
Many people start a diet only to realize theyare not able to cut out a specific food group. This is often the case with more extreme diets, like keto or vegan diets. Start small by limiting portions and making healthier alternatives.
Opt forhealthy fats, like salmon, olive oil, and nuts. Avoid sugar, saturated fats, and processed ingredients. A diet high in protein also helps build and maintain muscle mass.
For those with busy schedules, meal prepping can help you stay on track. Spend Sunday making healthy meals with enough leftovers for the entire week. This is a great idea for those looking for ways to begin a healthy meal plan.
Or consider a food delivery service. Many offer all-natural or vegan meal plans. Try Blue Apron, Green Chef, Pete’s Paleo, or Hello Fresh.
Fill up on the Right Foods
To help stay on track with your diet, it’s important to fill up on the right foods. Ones offering protein, fiber, and other essential nutrients. You’ll find this in whole grains, healthy fats, vegetables, and fruits.
You’ll want to focus on natural foods, not those containing processed ingredients. These foods will improve your health andkeep your energy levels up during workouts:
- Leafy greens
- Fish high in fatty acids, like salmon
- Greek yogurt
- Quinoa or farro
- Apples, bananas, and blueberries
- Rolled oats
Stocking your fridge with superfoods ensures you get enoughvitamins, minerals, and antioxidants. Superfoods also contain phytochemicals which can ward off cancer and other diseases. Here is a list of the 10 best superfoods to add your diet.
One great way to get enough superfoods is to add them into a morning smoothie. Mix together berries, almond milk, almond butter, kale, and chia seeds for a nutrient-packed breakfast.
Foods to Protect Your Health
Eating the right foods will help boost your immune system and reduce the risk of diseases. It can prevent high cholesterol, high blood pressure, heart disease, and diabetes.Consuming healthy foods also helps those with genes linked to obesity.
Cancer prevention is another reason to eat whole foods. Bacon, red meat, and deli meat have gotten linked to cancer. Processed foods can also contain chemicals which spur unnatural cell growth.
You’ll also need to drink plenty of water to stay hydrated. Aim for at least 8 glasses a day.
Add in Supplements to Supercharge Your Workouts
Supplements are an excellent way to add key vitamins into your diet. They also help to replenish essential nutrients your body needs to function. The most popular way to consume them is by pill form or adding a powder to a drink.
People also take supplements to boost energy levels and add endurance during workouts. They can also build muscle mass and increase weight loss. These are the best supplements to take when working out.
Supplements for a Healthy Body and Mind
Those with vitamin deficiencies should also take supplements. Symptoms of deficiency include fatigue, constipation, and memory problems.
B-12 vitamins repair DNA and maintain blood cell health. It also lowers the risk of developing anemia and depression. Our bodies cannot make this vitamin, so it’s important to consume it through food and supplements.
Vitamin D aids your body in absorbing calcium. This strengthens bones and lowers depression.
Probiotics spur the growth of healthy bacteria in the gut. Taking them can improve digestion and the immune system.
Fish oil supplements can fight disease and inflammation. You’ll also notice healthier nails, hair, and skin.
Note that supplements are especially important for pregnant women to maintain good health. Folic acid and B12 protect against birth defects. Exercise combined with multi-vitamins can also make for an easier labor.
Supplements should get selected based on your age, health history, and diet plan. Here is more on how to choose the best supplements for your body.
Get Creative with Your Workout Style
With daily workouts, it’s important toswitch things up to stay motivated. This will also work to target different muscle groups in the body.
Try something new, like yoga. It willimprove mental clarity, flexibility, and balance. Breathing techniques will allow you to reach deeper into your muscles when stretching.
Practice barre classes to put on lean weight instead of bulkier muscles. Barre exercises can also improve your bone density.
Paddleboarding or kayaking are great for strengthening your arms and core. For something unique, try Bollywood dancing, bungee bouncing, or underwater cycling.
Having anexercise partner will help you to stay focused and work even harder. Studies show this type of support will also increase the frequency that you work out.
Choose a Comfortable and Energetic Environment
The environment you sweat it out in has a big impact on your mood and endurance. Opt for open and clutter-free spaces with lots of natural lighting. This will improve focus and make you feel more comfortable.
Music can also help you push yourself further. Create a heart-pumping playlist to stay motivated. Or check out Spotify’s already made song lists.
Switch things up withboth indoor and outdoor activities. Go for a hike or take a run in the park one day. Then, hit up a local fitness class the next day for a more social setting.
With an active lifestyle, you may want to add your own in-home workout room. You can create a mini gym in a guest room or basement. Or even build your own studio for yoga or pilates.
Set Goals and Stick to Them
Setting goals will help you keep up with your new lifestyle. For best results, start small by increasing weight resistance. Then work your way up to trying more vigorous workouts.
You can also make it a family effort. Plan healthy meals and weekend activities. When the whole family makes lifestyle changes it fights childhood obesity.
Children often question is working out good for you. So it’s important to instill thesehealthy lifestyle choices at an early age.
Be sure to reward yourself when goals get met. Take a spa day or plan a weekend getaway for the family.
Use Technology to Stay on Track
Technology can also help you track and meet your fitness goals. Apps can manage daily runs and food logs. They can also send you healthy new recipe ideas.
Here are a few high-rated fitness apps to try:
- 7 FIT
- Nike + Run Club
- Daily Yoga
You can also use fitness apps to meet up with people in your local community. This way you can connect with others interested in the benefits of working out. You can plan group jogs around a neighborhood park then head to a smoothie shop for lunch.
Making the Change to an Active Lifestyle
With proper diet and exercise, you can achieve all the benefits of an active lifestyle. It’s a daily commitment which will impact your health and wellbeing for the rest of your life.
For best results, remember to start with gradual changes. Make it a group effort and get a friend or family member involved. This will help you stay on track and make better lifestyle choices.
Here’s more motivation on how to eat healthily and lose weight once and for all.