Being physically fit has become critically important. Especially when our living habits are not better than the people who existed a few decades back. They were more inclined towards physical hard work when it comes to working. Today's working style expects employees to sit near laptops for hours and do their job role without moving their bodies. Though it may be pros as we are moving towards modernization it can impact tremendously on our health. Therefore staying physically fit is also equally important.
So, if you're one of them who barely gets time to exercise but expect yourself to be physically healthy then making a few changes in your life and understanding the components of fitness will help you successfully achieve your target.
So, today we have brought 10 components of fitness that can help you to get physically fit and are helpful when you're about to undergo any fitness test. And getting back physically fit with less initiative from your side.
1. Getting enough sleep
Our habits make us what we are. The timing of our sleeping and waking up makes a huge impact on how our day going to be.
Going to bed and waking up early provides you with the extra time that you can spend on physical fitness which is mostly neglected if done at a later time when you are busy getting ready for work.
Having quality sleep helps in improving concentration which is important for the well-being of mental health.
Other advantages of getting 8-9 hours of sleep at night include:
i) Pituitary gland releases growth hormones that repair muscles, rejuvenate skin, improve heart and brain health.
ii) Maintaining a healthy weight.
iii) Keep active for the rest of the day with improved efficiency.
Though it may be difficult to spend enough time in bed due to the busy schedules and lifestyle, creating a habit of sleeping and waking up early can help you in the long term.
2. Have breakfast within two hours of getting up
Breakfast is the most important meal that you cannot skip. It is important to have breakfast within two hours of waking up since it helps to raise metabolism, balance blood sugar and improve hormonal imbalance and assist in managing weight and thereby keeping yourself healthy.
On the other side, people who skip breakfast, are found to be more prone to get type two diabetes. Also, it impacts negatively on cortisol - the hormone related to stress is produced by Adrenal glands and thereby keeping you stressed and anxious for the rest of the day.
Skipping breakfast also creates an effect on blood pressure, weight gain and thereby impacting negatively heart health.
Many dieticians are of opinion that not taking breakfast regularly on time can positively affect health for the longer term.
3. Avoid snacks as munching
We all have a habit of snacking in between meals while working or studying to keep ourselves awake.
Though it may be a good idea to munch munching chips, chocolates, or other oily stuff is unhealthy.
Instead, you can keep a handful of almonds, cashew nuts, and other dry fruits on your desk and munch them whenever you feel.
Dry fruits are filled with protein, dietary fiber, vitamins, and minerals, dry fruits make one of the delicious and healthy snacks that you can consume without worrying much about health care.
4. Eat food filled with protein instead of junk food when eating outside
If you have targeted to crack any fitness test then this tip is very helpful for you. We all love to eat outside. Sometimes we get bored of eating homemade food and we crave junk food. But is junk food healthy? obviously no.
The chemical, sauce that is added to the food enhances the taste of it and attracts the customer but they are in no way healthy. Consuming such food for a long time can get your health at risk. In such a situation, where you want to eat outside or you don't have any other option, then choosing food that is filled with protein can help you to get your cravings fulfilled. So some of those calories that you're consuming, part of it is protein.
To be on the safer side, you can have dishes that are made from chicken or mutton, eggs or if you're vegetarian, you can go for paneer and many other food options. They taste delicious and are filled with nutrition too.
5. Avoid adding sugar or reduce sugar intake to a minimum
Gone are the days when sugar was considered a must-have. Now people have become more aware of how harmful sugar is to our bodies.
Sugar is an addictive substance. It creates the same reaction in your brain that cocaine does. Hence people easily get addicted to sugar.
Though consuming sugar gives gratification its impact on our body gets visible in old age. Sugar consists of dirty carbohydrates which are not meant to be in your system.
A high amount of Sucrose can damage your liver. It acts as a poison to the liver. The liver is the sole organ that metabolizes Sucrose. All ingested Sucrose goes into the liver. It gets converted into fat, which partially gets transported to our fat cells, while part of it still stays in the liver.
Apart from this, it can impact your immunity, hormones, cardiovascular system and can interfere with brain functions.
In short, if you're addicted to sugar or if sugar is your favorite substance you can't stay away from, then these reasons are enough to reconsider yourself and make a choice between sugar and its substitute. Here is an article that can give you, in brief, the list of substitutes for sugar.
6. Avoid the habit of sitting for long hours
Our sedentary lifestyle and work-life demand us to sit and work on laptops for hours. Though it creates convenience for us since we don't need to go out and do physical hard work for earnings. But such a lifestyle can backfire.
Sitting for too long increases the risk of chronic health problems related to the heart, muscles, stomach, and legs. Too much sitting and working on a laptop is bad and can affect mental health.
Humans are naturally made to stand upright and work. This helps our human body parts to work efficiently and rising the energy levels, also helping in strengthening the bones and improving endurance to carry the task that otherwise looks difficult.
According to studies, physical inactivity contributes to over two million preventable deaths worldwide every year. It is the fourth leading cause of death that people face.
Hence taking a break in between work or keeping yourself moving becomes important.
You can consider using stairs instead of lifts or standing up while attending a phone call. Take a short walk after lunch or go for a walk when you're having a tea break. Getting yourself moving while working will amaze you with the difference that you'll see in yourself. Also, moving from your desk helps to improve your focus and keep you active.
7. Aim at having adequate water at regular intervals
Water plays an important role in our bodies. For the smooth functioning of our body, including carrying oxygen to our brain water is important. Up to 60% of the human body is water.
Our body cannot restore water for the future and we keep losing them in the form of sweating, urine, and so on. Keeping our body hydrated is important for the smooth functioning of the body and good health.
So, having adequate water at a regular interval is important. The recommended eater intake a man should have is around 3 liters of water each day whereas, women should have around 2 and a half-liter of water. This ratio includes liquid fluid intake in any form. Be it juice cold drink, tea, etc.
You can have water in between meals, after exercise, or whenever you feel thirsty.
8. Practice the habit of eating early at night
Health experts say the best time to have dinner is between 06:00 to 07:00 p.m.
Eating early helps to balance the blood sugar and burn fat. Whereas, eating late and getting to bed soon after dinner leads one to face indigestion and gain fat.
When you eat late, it increases triglyceride levels, a type of fat that the body stores for later use. People with a high level of triglycerides are more prone to heart attacks and strokes.
Whereas eating four to five hours before going to bed helps to digest the food properly and the body burns out the calories that are produced. By doing it, you will not be facing any problems related to constipation.
But due to the hectic lifestyle, eating dinner at 06:00 or 07:00 p.m. becomes difficult. In such a case, eating food in a small amount at least two hours before sleeping can help to get the food properly digested and utilize the nutrients that are produced through metabolism.
9. Avoid getting worried about the things that you can't control
We, humans, are said to be the strongest creature of nature and yet we are the weakest too...
We play numerous roles in our life. We have a professional and personal life too and in daily life, we face many of the challenges. Some make us strong whereas some make us weak. Sometimes we get worried about things that are not in our control.
We put our best efforts into the work and expect us to succeed in everything that we do. But that is never possible. When facing a failure or upset, worrying won't help rather than draining your energy and mental strength and creating stress for you.
Worrying too much can lead you to get into the habit of blaming yourself for everything which can become toxic.
Hence, giving up on the things that are out of your reach or you can't do anything is better for mental peace.
10. Practice healthy living
We all are living a sedentary lifestyle of which we are noticing the effects on our physical health and mental health as well. In such a situation, the need is to give up the sedentary lifestyle and learn to live a healthy lifestyle.
Healthy living is the only way of life that can save us from unnecessary stress.
How to have healthy living?
Opt for healthy food choices, physical exercise, and maintaining a healthy weight. In short, healthy living is to improve lifestyle and thereby help yourself to maintain and enhance health.
Whereas talking to someone close to you can help you to release the stress you are carrying and thereby help yourself to make your brain stress-free.
Practicing yoga, hearing a seminar related to spiritualism, spending time with family can help you to improve your life.
Conclusion:
When something doesn't work right for you, it's better to change your perspective. Our life is also the same way. If you are facing issues related to health or living a stressful life, it's time for you to change your life pattern and live life healthy. Being physically fit matters in the end. And practicing these 10 components of fitness can help you to get your healthy life back. The tips that are shared in this article can help you to improve your life for the better and are in no way harming you.
Execute these tips in your life and you will find the difference.
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