It’s common knowledge that to live a healthy life, you need to eat a balanced diet focused on moderation and variety, emphasizing plant-based foods. Drink plenty of water, stay away from too many sugars, get plenty of exercise, and sleep as much as 8-9 hours a day.
Now, if you’re thinking about making a lifestyle change and eating healthier, and getting more exercise, you need to take on those changes smartly.
In fact, the World Health Organization has a series of guidelines for adults aged 18-65 concerning physical activity and exercise.
The WHO guidelines for exercise are:
- 150-300 minutes of moderate activity throughout the week
- If moderate amounts of exercise are not available, then substitute it with 75+ minutes of vigorous exercise
- Resistance training that targets all muscle groups at least twice a week
Being smart about any lifestyle change can go a long way to keep you safe and make your behaviors permanent.
We all know the stories of someone who decided one day to head out for a long run only to be so sore that they were unable to run again for some time. Worse still are the stories of people who overdo it working out and end up injured.
Smart Start To Exercise
There are smart ways to go about your exercise program, especially with weight training routines. Weight training can have a variety of benefits such as:
Weight Loss: By creating resistance to the body, you’re strengthening the muscle tissues. More muscle tissues cause the body to burn more calories, which helps you lose and maintain weight.
Strengthens Skeletal-Muscular System: As we get older, our bodies can lose calcium, and our bones can become brittle and weak. Weight training causes the muscle tissue to contract and strengthen, which causes the bones to strengthen and harden as a result.
Operates Outside The Comfort Zones: Weight training causes your body to work outside a comfort zone which aids in circulatory function, increases respiratory function, strengthens bones, and more benefits.
Increase Blood Flow In The Body: Muscles that are exercised cause the heart to beat more vigorously and continuously, improving the body’s circulatory function.
Improve Overall Body Strength: As we age, our bodies lose muscle mass and function, weakening over time. The stressors that resistance training does to the body help it maintain muscular function and build strength.
Be careful when starting a weight resistance program. The best strategy is to start your exercise slowly and build up your endurance, giving your body time to heal and get stronger in the process.
So what do you do if you experience some pain or injury related to physical activity? In addition to traditional medicine, there are more natural alternatives for pain management.
Massage therapy works by adding pressure to tight, sensitive areas and releasing that stress by increasing blood flow to the site. It can add flexibility to muscles, aid in healing, improve overall blood flow, and reduce overall stress and anxiety.
Acupuncture works to reduce stress by increasing the chemicals in the body that are affiliated with pain reduction. By stimulating the nerves in the body, the nerves send signals to the central nervous system that encourages the release of endorphins, the brain’s neurochemicals that heighten mood and reduce pain transmission.
Relaxation therapies are better known as mindfulness or biofeedback, and they work by focusing on breathing. Concentrate on breathing calms the mind and increases blood flow has been shown to help aid healing and reduce pain receptors in the brain.
There are several herbal remedies for pain and stress and are often sold as supplements. Other types of herbal remedies are organic CBD and CBD oils made as a byproduct of hemp. They can be used topically or ingested to ease pain and alleviate stress without the intoxicating effects of other hemp byproducts.
Chiropractic Therapy works to alleviate pain associated with muscular imbalance, primarily associated with back pain. Therapies may include nerve stimulation, spinal alignment, athletic massage, heat and cold treatments, among others. This therapy can show immediate results with head, neck, and back pain though some may require additional treatments.
The key to a better life includes eating well, exercising, and having a strategy to manage pain and stress when needed.