The
Benefits of Healthy Habits
You
know that healthy habits, such as eating well, exercising, and avoiding harmful
substances, make sense, but did you ever stop to think about why you practice
them? A healthy habit is any behavior that benefits your physical, mental, and
emotional health. These habits improve your overall well-being and make you
feel good.
Healthy
habits are hard to develop and often require changing your mindset. But if
you’re willing to make sacrifices to better your health, the impact can be
far-reaching, regardless of your age, sex, or physical ability. Here are five
benefits of a healthy lifestyle.
Eating
right and exercising regularly can help you avoid excess weight gain and
maintain a healthy weight. According to the Mayo Clinic, being
physically active is essential to reaching your weight-loss goals. Even if
you’re not trying to lose weight, regular exercise can improve cardiovascular
health, boost your immune system, and increase your energy level.
Plan
for at least 150 minutes of moderate physical activity every week. If you can’t
devote this amount of time to exercise, look for simple ways to increase
activity throughout the day. For example, try walking instead of driving, take
the stairs instead of the elevator, or pace while you’re talking on the phone.
Eating
a balanced, calorie-managed diet can also help control weight. When you start
the day with a healthy breakfast, you avoid becoming overly hungry later, which
could send you running to get fast food before lunch.
Additionally,
skipping breakfast can raise your blood sugar, which increases fat storage.
Incorporate at least five servings of fruits and vegetables into your diet per
day. These foods, which are low in calories and high in nutrients, help with
weight control. Limit consumption of sugary beverages, such as sodas and fruit
juices, and choose lean meats like fish and turkey.
Doing
right by your body pays off for your mind as well. The Mayo Clinic notes
that physical activity stimulates the production of endorphins. Endorphins are
brain chemicals that leave you feeling happier and more relaxed. Eating a
healthy diet as well as exercising can lead to a better physique. You’ll feel
better about your appearance, which can boost your confidence and self-esteem.
Short-term benefits of exercise include decreased stress and improved cognitive
function.
It’s
not just diet and exercise that lead to improved mood. Another healthy habit
that leads to better mental health is making social connections. Whether it’s
volunteering, joining a club, or attending a movie, communal activities help
improve mood and mental functioning by keeping the mind active and serotonin
levels balanced. Don’t isolate yourself. Spend time with family or friends on a
regular basis, if not every day. If there’s physical distance between you and
loved ones, use technology to stay connected. Pick up the phone or start a
video chat.
Healthy
habits help prevent certain health conditions, such as heart disease, stroke,
and high blood pressure. If you take care of yourself, you can keep your
cholesterol and blood pressure within a safe range. This keeps your blood
flowing smoothly, decreasing your risk of cardiovascular diseases.
Regular
physical activity and proper diet can also prevent or help you manage a wide
range of health problems, including:
- metabolic syndrome
- diabetes
- depression
- certain types of
cancer
- arthritis
Make
sure you schedule a physical exam every year. Your doctor will check your
weight, heartbeat, and blood pressure, as well as take a urine and blood
sample. This appointment can reveal a lot about your health. It’s important to
follow up with your doctor and listen to any recommendations to improve your
health.
We’ve
all experienced a lethargic feeling after eating too much unhealthy food. When
you eat a balanced diet your body receives the fuel it needs to manage your
energy level. A healthy diet includes:
- whole grains
- lean meats
- low-fat dairy
products
- fruit
- vegetables
Regular
physical exercise also improves muscle strength and boosts endurance, giving
you more energy, says the Mayo Clinic. Exercise
helps deliver oxygen and nutrients to your tissues and gets your cardiovascular
system working more efficiently so that you have more energy to go about your
daily activities. It also helps boost energy by promoting better sleep. This
helps you fall asleep faster and get deeper sleep.
Insufficient
sleep can trigger a variety of problems. Aside from feeling tired and sluggish,
you may also feel irritable and moody if you don’t get enough sleep. What’s
more, poor sleep quality may be responsible for high blood pressure, diabetes,
and heart disease, and it can also lower your life expectancy. To improve sleep
quality, stick to a schedule where you wake up and go to bed at the same time
every night. Reduce your caffeine intake, limit napping, and create a
comfortable sleep environment. Turn off lights and the television, and maintain
a cool room temperature.
When
you practice healthy habits, you boost your chances of a longer life. The American Council on Exercise reported
on an eight-year study of 13,000 people. The study showed that those who walked
just 30 minutes each day significantly reduced their chances of dying
prematurely, compared with those who exercised infrequently. Looking forward to
more time with loved ones is reason enough to keep walking. Start with short
five-minute walks and gradually increase the time until you’re up to 30
minutes.
Bad habits are hard to break,
but once you adopt a healthier lifestyle, you won’t regret this decision.
Healthy habits reduce the risk of certain diseases, improve your physical
appearance and mental health, and give your energy level a much needed boost. You
won’t change your mindset and behavior overnight, so be patient and take it one
day at a time.
Source : http://www.healthline.com/health/5-benefits-healthy-habits#overview1
