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]]>Personalized Guidance
Because health coaches are versed in a variety of health-related topics, they’re able to offer more personalized guidance than professionals such as doctors, who often specialize in one area. This type of individualized approach can make it easier to look at your lifestyle as a whole and take the necessary steps to work toward your goals.
(@craftydeesigns)Drawbacks
One of the most significant cons to seeing a health coach is the cost. Health coaches can be expensive, and as the industry is fairly new, insurance coverage may vary depending on your plan and the services you go for. It’s also important to consider that the effectiveness of a health coach will largely depend on their competency and experience and choose your coach accordingly.
Time
Health coaching often involves regular sessions and goal-tracking, which can be quite time consuming and not necessarily feasible for people with busy schedules. If you’re willing and able to commit, this type of structured approach can be quite helpful when compared to going it alone. Otherwise, working with a health coach may ultimately be a waste of your time and money.
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]]>Stress & Hormones
Part of the body’s natural response, when we experience a stressful event, is to release a hormone known as cortisol, which can disrupt our body’s hunger and fullness signals and increase our appetite for high-calorie foods. The next time you feel stressed, try practicing relaxation techniques like yoga, meditation, or deep breathing to regulate cortisol levels instead of going straight for the candy aisle.
Emotional Eating
It’s normal to want to seek comfort in times of stress, and one of the easiest ways to do so is through food. Foods that are high in sugar and fat stimulate the brain’s reward center, causing the release of neurotransmitters like dopamine that temporarily make us feel better. Unfortunately, the effect is short-lived, and the inevitable blood sugar crash can quickly lead cortisol levels to spike again. The best way to break this cycle is to replace unhealthy snacks with nutritious alternatives like nuts fruits and veggies.
Mindfulness & Stress Management
In addition to relaxation techniques, mindfulness is one of the best ways to reduce cortisol and tame stress-induced cravings. Mindful eating in particular involves paying close attention to the taste, texture, and aroma of your food as you eat, making it easier to tune into your body’s cues and resist impulsive eating. Regular exercise, sufficient sleep, and a solid social support network can also make a big difference in reducing stress overall.
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]]>The post How to Embrace Fitness as an Elder appeared first on yourdailysportfix.com.
]]>Start Slow and Listen to Your Body
As an elder, it’s essential to start your fitness journey at a pace that feels comfortable for you. Begin with low-impact exercises such as walking, swimming, or cycling. Gradually increase the duration and intensity of your workouts as your body adapts. Remember to listen to your body and never push yourself beyond your limits. It’s okay to take breaks and modify exercises to suit your needs.
Seek Professional Guidance
Consulting with a healthcare professional or a certified fitness trainer who specializes in working with older adults can be immensely helpful. They can assess your fitness level, provide personalized recommendations, and guide you through safe and effective exercises. Their expertise will ensure that you’re engaging in activities that are appropriate for your age and fitness level.
Embrace Strength Training
Strength training is crucial for seniors as it helps maintain muscle mass, bone density, and overall strength. Include resistance exercises using weights, resistance bands, or bodyweight exercises in your fitness routine. Start with light weights and gradually increase as you gain strength. Focus on exercises that target major muscle groups such as squats, lunges, chest presses, and bicep curls. Remember to use proper form and technique to prevent injuries.
Find Activities You Enjoy
Fitness should be fun, regardless of age! Engage in activities that you genuinely enjoy, whether it’s dancing, gardening, golfing, or joining a senior sports club. Participating in activities you love will not only make exercise more enjoyable but also increase your motivation to stay active in the long run.
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]]>The post What It Really Means to Live a “Healthy Lifestyle” appeared first on yourdailysportfix.com.
]]>So what does it actually mean to live a healthy lifestyle? It means making choices that are good for you. This doesn’t have to mean that every single choice is the “best” choice, it just means you are making the effort to take care of yourself.
For example, instead of forcing yourself to do an hour-long intense workout everyday in the name of ‘being healthy’, reframe your thinking to simply finding ways to “move your body” each day. This can be going for a walk, hiking with friends, stretching in the morning, or doing a full-on HIIT workout! Whatever feels right and fits into your schedule.
In terms of eating, a ‘healthy lifestyle’ could simply mean trying to incorporate one extra vegetable to each meal. Or maybe you try to focus more on protein intake to curb hunger cravings.
Living a healthy lifestyle doesn’t have to mean restricting yourself or forcing yourself to change everything in your life. All you need to do is make choices that leave you feeling good in the long term.
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]]>The post Habits to Build For a Long and Healthy Life appeared first on yourdailysportfix.com.
]]>Walk
Exercise in any form is important for living a long and healthy life, but research has shown that walking in particular seems to be one of the best ways to get moving. Taking brisk walks of even 10 minutes a day can increase cardiovascular strength and work your muscles without the risks associated with higher-impact workouts.
Eat Right
Journalist Michael Pollen summed up the dietary approach most of us should be taking in his book ‘In Defense of Food.’ After combing through dozens of scientific studies and speaking with some of the world’s top nutritionists, his big takeaway was that the best way to eat is to “Eat food. Not too much. Mostly plants.” A diet full of whole, mostly plant foods reduces the risk of cancer and heart disease while providing our bodies with the vitamins and minerals they need to stay healthy.
Don’t Stress
We know this one is easier said than done, but stress has been proven to shorten life expectancy by increasing the risk of heart disease and stroke. It’s important to make relaxation part of your daily routine and find opportunities to laugh, as laughter stops the body’s stress response by releasing endorphins.
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(@oksanaritchie)Crowd Out
You don’t need to overcomplicate it—you want to find a way that your diet fits easily into your life, without overthinking it. Restricting the foods that you love will only end in failure, but filling up on nutritious and delicious foods and crowding out the fried or sweet foods will help you in the long run.
Do not list foods as good or bad as this will increase your want for the so-called ‘bad foods,’ while making you resent or get bored by the ‘good foods’.
Small Changes
Start making small changes each week that are consistent and sustainable. Make a weekly goal and start adding to that every week. Your first goal could be to cook more at home, then add more vegetables to your plate. You could start trying out different whole grains or proteins and eating fruits you have avoided for a while.
Schedule
Have a day each week you do your grocery shopping and meal prep. You can make some whole grains and protein dishes for the week and cut up your veggies to go in salads or roasted in the oven. It will stop you from ordering in or obsessing about foods you ‘can’t’ eat. You want to always make sure you are organized and you don’t need to worry about your meals.
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]]>The post Healthy Habits to Form Before You Commit to a Workout Schedule appeared first on yourdailysportfix.com.
]]>Get Movement Into Your Day
It’s okay to start small. Try to find moments in the day to stretch, walk around, dance a little, or any other kind of movement. This may help relieve stress and will help get your body more used to moving regularly without putting strain on it right away.
Get Out of the House When You’re Tired
Practice getting up and doing something at the time of day when you’d like to start working out. That way even when you’re feeling tired—like early morning or after work—you’ll be more accustomed to getting yourself back up and out the door.
(@iamsoogeli)Shower When You Would If Working Out
It may sound a little silly, but one thing you’ll want to get used to is showering at whatever hour you’d normally finish working out. This way, there’s one more part of the routine you’ve already worked into your schedule and you’ll be more inclined to get sweaty right before your scheduled shower.
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]]>The post How to Stay Healthy at a Desk All Day appeared first on yourdailysportfix.com.
]]>Improve Posture
Bad posture can lead to many health problems such as back pain, poor sleep and digestion, or even bad mood. That’s why people who sit all day at a computer should do their best to improve posture.
Take Breaks
Sitting for several hours every day can put a lot of stress on your body, which is why it’s important to take regular breaks throughout the day. Even a five-minute break can help you stretch your legs and feel better and energized.
Drink Water
It can be easy to forget to drink enough water when you’re sitting at a computer all day, so make sure to always keep a glass of water at your desk.
Stretch
Stretching should be the most important part of daily routine for people who sit all day. Simple stretching exercises can help you relieve muscle tension, improve your posture, and get rid of back pain.
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]]>The post 3 Habits for Healthier Everyday Life appeared first on yourdailysportfix.com.
]]>Proper Sleep
Once you establish good sleeping habits, you can expect your life to drastically improve. Some practical things you can do include going to sleep around the same time every night, not bringing your phone with you, and waking up at the same time in the morning after giving your body enough time to rest.
Hydration
Drinking plenty of water (2-3 liters) is crucial, yet so many people don’t have a habit to do it. It does take a bit of time to adjust at the beginning, since you’re not supposed to drink a lot of it at once, but spread it throughout the day. Once you get used to it it’s much easier and you feel better. If it helps, you can keep a big bottle of water by your side at all times so you don’t have to go fill up a glass often.
Going Out
A little bit of fresh air and sunshine every day can do wonders for your health, so don’t neglect going out, even if it’s just for a short walk, no matter how busy working from home gets.
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]]>The post These 3 Mistakes Can Easily Mess With Your Sleep appeared first on yourdailysportfix.com.
]]>Alcohol and Caffeine
Drinking caffeine and alcohol throughout the day can definitely prevent you from sleeping at night. This is especially true if you consume those things in the evening, a few hours before going to sleep. It’s best to avoid such drinks after lunch and see if there are any changes in your sleeping patterns.
Late Dinner
Going to sleep with a full stomach is not the best idea. While late dinner can make you feel sleepy, it won’t actually help you sleep better. Your body will work harder to metabolize the food and won’t rest properly.
Stress
A few hours before bed is a good time to relax and wind down, so reading the news or trying to finish a stressful project may not be a great choice. Your brain will be stimulated and stressed, which will prevent it from resting properly during the night. If you can’t disconnect sooner, try to have at least an hour before bed for yourself without any screens.
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