Kost och träningsschema are two components that make up a healthy lifestyle. Eating right and exercising regularly help you lose weight, boost your energy level and lower the risk of health conditions such as heart disease, high blood pressure and diabetes. However, many people struggle to find the time to fit a workout into their busy schedules. If you find yourself in this position, remember that any form of physical activity can count towards your weekly exercise quota, and small changes to your routine can make a big difference.
Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic exercise each week, ideally spread throughout the week. This can be accomplished by including regular trips to the gym, daily walks or jogs and other forms of physical activity such as housework and yard work.
If you’re trying to lose weight, stick with a combination of cardio and strength training exercises. Cardio helps you burn calories, and strength training builds muscle that can help speed up your metabolism. If you’re new to exercise, consult a fitness specialist or your doctor for individualized recommendations.
Write down what you eat and when in a food diary or use an online tracker to get a handle on your daily caloric intake. Avoid eating large meals before exercise and opt for smaller, more frequent meals to help keep your appetite under control. For example, try to eat a small snack such as an apple or banana about an hour before your workout. Eating a large meal too close to your workout can leave you feeling uncomfortably full and can lead to cramping.
Drink water, nonfat milk and low-calorie tea or coffee before a workout to stay hydrated. Avoid sugary juices and sodas (even diet ones) as well as alcoholic beverages. After your workout, take in a protein-rich food to help your muscles recover and rebuild. Examples of proteins include lean meats, fish, chicken or eggs.
A regular workout can help you overcome fatigue and have a positive impact on your mood. Exercise increases the levels of dopamine, serotonin and norepinephrine in your brain, which can help you feel more energetic. The immune system benefits of regular exercise are also significant. Exercise increases the body’s production of white blood cells, which can help stave off illnesses. Choosing a diet that includes lots of natural antioxidants and plenty of vitamins and minerals can further improve your immunity.