Enhancing your physical health goes beyond enrolling in a luxury gym or drinking breakfast smoothies every day. Many individuals, especially the younger generation, assume that their fast metabolism and young age are enough to save them from developing chronic health conditions. Here are nine tips to help boost your physical health, regardless of age.
1. Eat leafy greens
While consuming nutritious meals should always be a priority, increasing your leafy greens can significantly boost your health as these vegetables are loaded with essential nutrients while being low in calories. Some green options to consider are cabbage, watercress, spinach, broccoli, arugula, kale, and Swiss Chard. You can add these leafy greens to your sandwiches, toss them into your salad, or get creative when incorporating them into your dishes.
2. Move your body
A sedentary lifestyle increases your risk of various health problems, such as diabetes, musculoskeletal diseases, cancer, hypertension, osteoporosis, and cardiovascular diseases. If you want to be stronger, especially during your golden years, you should make exercise a habit. Begin with low-impact physical activities that are enjoyable so that they won’t become a burden. Focus on increasing stamina to help you endure your day sans discomfort and fatigue.
3. Start walking
If you’re not a fan of muscle training or cardio exercises, try walking for at least 10 to 15 minutes daily, then gradually increase it until you’ve attained your target steps. Aim for 10,000 steps daily, and be mindful of your pace. While walking is safe for all ages, avoid overexerting yourself for the first few days and adjust your step goal and speed incrementally.
4. Improve sleep quality
Quality sleep is another critical element of good health. Poor sleep is often linked to health issues, such as high blood pressure, obesity, stroke, kidney disease, diabetes, and heart disease. While the required sleep hours vary per individual, getting at least seven to nine hours of shut-eye is recommended.
Start a bedtime routine to help you transition to sleep. Disconnect from the online world and keep your electronic gadgets off your bed. Transform your bedroom into a sleep oasis by adjusting the room temperature, investing in the mattress, removing clutter, softening the lights, fixing the ventilation, and toning down the room’s paint color. If you’re struggling to get quality sleep, consider getting professional help.
5. Hydrate more
Drinking water is another simple yet often overlooked health element. Individuals who don’t drink adequate water are more likely to get dehydrated and develop severe health conditions such as kidney stones, urinary tract infections, and heart valve problems. Some dehydration symptoms you should be mindful of include fainting or dizziness, dark urine, frequent thirst, constipation, headache, fatigue, dry mouth, and dry skin.
Your recommended water level intake depends on various factors such as age, body weight, and activity level. In addition, those living in tropical climates may need to drink more fluid to help regulate their body temperature. If you’re not fond of drinking water or tend to forget, start bringing a refillable water bottle so you can efficiently track your water consumption daily.
6. Befriend the sun
Sunlight is an excellent source of vitamin D, an essential nutrient that plays an integral role in developing teeth and bones. Proper sun exposure can help boost sleep quality, enhance mood, and reduce blood pressure. Research how much sun exposure your body needs and ensure you wear sunscreen to safeguard yourself from sunburn, premature aging, skin cancer, and other skin problems.
7. Manage your weight
If you’re underweight or obese, you have a higher chance of developing chronic health conditions. Strive to achieve a healthy weight and maintain it at all costs. A healthy weight results from good nutrition, regular exercise, and lifestyle changes. Consult with a nutritionist or dietician if you need help planning your meals. If you’re extremely overweight and having difficulty shedding pounds, consider getting liposuction surgery from an accredited plastic surgery center.
8. Handle stress efficiently
Untreated stress can cause irreversible damage to your overall health and well-being. It can trigger multiple medical problems not only physically but also mentally. Take time to learn the various stress management practices and integrate them into your daily schedule, regardless of how busy you are.
9. See your doctor
Routine medical checkups play an essential role in good health. Regularly visiting your doctor can help prevent health conditions from escalating into something life-threatening. Your doctor can efficiently diagnose health issues you may not know existed and provide a corresponding treatment.
Choose a licensed and competent physician who meets your health needs, is within your coverage or budget, easy to access, and with whom you’re comfortable. Your doctor should run the necessary preventive routine screenings during your scheduled visits and address any health questions you may have, no matter how trivial. Remember to take your medications and be careful of daily supplements, as not all are safe to consume.