You've heard it before: "You are what you eat." But did you know that your mental health is just as important as your physical health? Eating the right foods helps keep your mind and body healthy, but there's more to it than that. There are many ways to boost your overall well-being, including regular exercise and meditation. Here's how these activities can improve both your physical and mental health:
Exercise to keep moving.
Exercise is an essential part of keeping your body healthy. It helps to maintain a healthy weight, boost energy levels and prevent diseases including diabetes, heart disease and osteoporosis. The recommended amount of exercise is 150 minutes per week, which can be broken down into 30 minutes every day or five times a week for about 20 minutes each session.
Brisk walking for 30-60 minutes three times a week;
Weight training two times weekly;
Swimming laps four times per week
Get enough sleep.
How much sleep do you need? The National Sleep Foundation recommends 7-9 hours of sleep per night. However, this is a general guideline and everyone is different. When you are sleep deprived, it can be hard to think clearly and make good decisions. You may be more irritable, less productive at work or school and have problems concentrating or remembering things.
Getting quality sleep is important because the amount of time that you spend sleeping does not necessarily correlate with how well rested you feel when waking up. In fact, a person could potentially get 8 hours of poor quality sleep compared to a person getting 6 hours of excellent quality sleep! So try not just focusing on how much time you’re spending in bed but also consider making changes so that each night’s rest offers maximum benefit for your body and mind alike!
You can be healthy by making the right choices for yourself.
Being healthy is important to you, and the good news is that it doesn't have to be complicated. Here are some tips:
Eat better. Think of your body as a house, and your food choices are the foundation on which that house rests. Eating well means eating whole foods—foods that haven’t been processed or refined—like fruits, vegetables and whole grains. It also means cutting out things like sugar and refined carbohydrates such as white bread or pasta. When you eat more healthy foods in place of less-healthy ones (think whole wheat bread instead of white) you will feel full faster with fewer calories, which can help keep your weight in check.
Move around more. We often think about exercise as something we do at the gym or at home when we get bored with our Netflix marathon on the couch; however, movement throughout the day can have tremendous benefits if done regularly. Stretching while getting ready for work in the morning has been shown to reduce stress levels throughout the rest of that day, while taking breaks from sitting down throughout long work days by walking around helps improve blood flow back into our legs after hours spent sitting down. If neither sounds appealing then try dancing! Dancing has been shown again and again as one of our favorite ways to move! Not only does dancing burn extra calories but it also decreases stress levels by releasing endorphins into our bodies during each dance session.
I hope this article has inspired you to treat your body and mind with respect. We all have to take care of ourselves and be mindful of what we do each day. It’s not just about exercise and eating well—though those are important, too! It is also about how we interact with others and how we treat ourselves with kindness, love and respect.