Whether it’s retail or finance, work can be stressful and overwhelming. If you feel exhausted after a long shift, you’re not alone. According to a study, the US is the most overworked developed country. Understandably, your health is not prioritized like it supposed to be. Due to the pandemic, there’s no better time to start taking care of your body than now. The best way to do that is by listening to the advice of medical professionals.
Here’s how you can develop a balanced diet and workout routine:
Muscle-strengthening Activity
Take a class at an ashtanga yoga studio or do push-ups and sit-ups. According to the Centers for Disease Control and Prevention (CDC), muscle-strengthening exercises are important because they work on your bones, joints, and muscles. These are the parts that help you move and do activities. If you get tired easily after doing simple chores or climbing stairs, these exercises will improve your endurance. Muscle-strengthening activities will also help build your strength, especially as you grow older.
The best part about these types of activities is that they come in different forms. If you don’t like the idea of lifting weights, you don’t have to do it. Instead, you can try yoga or attend a dance class. You can also do Pilates and wall climb. With so many exercises, you can try a different kind until you find one that you like.
The CDC recommends practicing activities that strengthen muscles at least two days a week. Be careful not to overwork yourself, especially if it’s your first time. You can start small and do a few reps at a time until you’re ready for the next level.
For balance, do a variety of exercises that focuses on different parts of the body. For example, you’ve already done some dumbbell exercises on Saturday. On Wednesday, do squats and lunges instead to focus on your hips.
Moderate-intensity Aerobic Activity
Don’t skip leg day. It’s not just your upper body that needs to work out. The CDC also recommends doing moderate aerobic activities for 150 minutes per week. By their definition, moderate is defined as anything that speeds up your pulse. That is because your muscles need more oxygenated blood during exertion. As a result, the heart beats faster to circulate more blood. To determine if your pulse is normal during exercise, you can use the American Heart Association’s heart rate guide. It is useful if you have a fitness smartwatch or a heart rate monitor. But if you don’t have either, you can still track your heart without buying anything. As you’re exercising, try carrying out a conversation. If you can manage it, it’s a moderate activity, even if you’re breathing harder than usual.
Because of its broad definition, practically any activity can count. It can be gardening, cleaning the house, or doing home projects. If the total duration seems overwhelming for you, you can divide it in between to make it easier to achieve. For example, you can walk on the way to work so you’ll get 30 minutes of activities for five days.
If you’re too busy to do 2.5 hours of exercise per week, you can take it up a notch. You can do 75 minutes of vigorous-intensity aerobic workouts each week instead. They can be anything from running to aerobics. An excellent way to fulfill this is by joining a league or forming a team with your friends. Having other people to participate in can help you develop a proper routine.
Balanced Diet
Health isn’t just about how much your body is moving. It’s also about the type of food you consume. For a balanced diet, variety is vital. According to Harvard Medical School, the ideal plate is composed of vegetables, fruits, and protein of varied types and colors. It’s a different story for drinks. For beverages, it’s best to stick to water before choosing coffee or tea.
Besides the main ingredients, the oil used in cooking also matters. Remember that not all fats are created equal. Go for unsaturated fats like canola and olive oil over palm oil and butter.
When shopping for groceries, it’s crucial to read the label. Processed foods that are in markets contain high amounts of sodium typically. Choose products that are labeled as having less or zero salt. You should also buy fewer products that have solid fats like pastries, pizza, and sausages.
It may be challenging to have time for yourself after long days at work. But taking care of yourself should always be a priority. Otherwise, you’ll end up fatigued and tire out quickly. Dedicate a few minutes every day for your well-being.
