I always stress to my patients that it is not knowledge that ensures good health, but action. If you are not yet on the road to wellness, you can begin with this sample of a healthy day to get you moving. You can tweak the hours and supplements if you need to — just use this as a guide. Drink two cups of water with lemon each morning. Take one or two probiotic capsules for immunity and improved digestion.
Do 30 minutes of cardiovascular exercise on an empty stomach. This will reduce elevated morning cortisol levels and burn extra body fat. Just goes to show you, timing is everything. Enjoy a smoothie for breakfast each morning during the work week. Turn it into a power smoothie by adding one of these: lecithin, cinnamon, greens powder, or unsweetened cocoa powder. You can unsubscribe at any time. That is alright.
We are humans after all. Step out of your exercise comfort zone. Wherever you are in the world find a way to make your body stronger. Do you have a morning routine that fires you up and makes you a better person day after day? Share your plans or tips in the comments below. Notify me of follow-up comments via email. Subscribe to your regular digest of GamePlan A content. Please take note of the commenting guidelines. Submit Cancel Please take note of the commenting guidelines. Thanks for your comment You will receive an email to approve your comment.
Nina Weihrauch Editor Tomas Laurinavicius We're so proud to have you in our GamePlan A huddle, Tomas! I'm already looking forward to your next story on our hub.
Best regards, Nina. Thank you Tomas, you are quite insparational. Finding time around work and the routine of life is hard but I'm going to give it a darn good go x.
Im 13 and looking to lose weight and get a better structure mentally. Thanks for your plane. Now lets put it to action! Absolutely Yuri! Never got to know about your morning rituals. What are they? It's great thanks for sharing with us definitely i will Star today itself. Nina Weihrauch Editor Mahesh Mane Hi Mahesh, thanks for your comment. Did you have a fresh start this morning?
I'd love to know about your progress in implementing a new morning routine in your daily life. Keep me posted! It has been a struggle for me to keep the Morning Routine that i like to do for years, but recently i decided to discipline my self by 1st Sleeping Earlier and staying away from TV and Internet before i sleep. Now it's been weeks now that i do a morning Run every other day and when its not time to run i do core strengthening which includes stretching, then play basketball every Friday and Biking in mornings of Saturday.
These keep me active the whole day and but the night before i sleep is the Me time, reflecting about myself, family, community service and my careeer Hi Joel, thank you for sharing your story and congrats on your achievements!
I actually want to implement the same routine before going to bed , but reflecting about the day and current status of things in my life really calls all to-dos and troubles in my mind and I can't sleep thereafter. Any tips how I can make peace with my mind to find sleep after reflecting about the day? I'm glad you found it useful! Let me know how it goes designing your perfect morning. Great one! Most of the people already know a few of the mentioned points. But its so good to read them from time to time again!
Very inspiring! Thank you for the motivation boost. Best regards Christian. Nina Weihrauch Editor Christian S Hi Christian, thanks for your comment. Small reminders are great to check oneself if one is still on track. I do that from time to time, too and it really helps.
Keep being a playmaker and best regards, Nina. Hi there, I found this very interresting to read and would also like to focus more on me When you use an app to keep a digital diary, you can easily look back on your patterns and identify unhealthy habits before they cause you to get too far off track. Even when you try your hardest to stick to your healthy habits, you have to expect the occasional setback. Instead, do your best to power through the day, forgive yourself for a minor slip up, and get back to your healthy habits right away.
Try drinking extra water, making sure that you get enough sleep, and restocking your fridge with healthy options. Consider a healthy lifestyle to be the key for your long-term health, and set far-reaching goals that will help you stay healthy no matter what life may bring.
All of the content and media on Lifesum is created and published for information purposes only. It is not intended to be used as a substitute for medical advice or treatment. Users should always consult with a doctor or other health care professional for medical advice. Keep a journal or track it in your phone to make sure you achieve those small goals weekly.
When those goals just become part of your weekly routine add a new small goal such as only eating out twice a week or adding a weight lifting class to your routine. When many people think of a healthy lifestyle they immediately think diet and exercise and completely ignore mental health. However, mental health is one of the most important factors in creating a healthy lifestyle.
Gregory Dikos , a trauma surgeon at OrthoIndy. My patients who practice positive thinking usually feel better sooner. The ability to manage your feelings and deal with everyday stresses and difficulties can be challenging. Maintaining good mental health means occasionally putting your own needs first. If you are looking for a healthier lifestyle, start with your mental health and make sure you are finding time to relax and do things you enjoy, rewarding yourself for accomplishments and spending time with good people who value you.
Seeking professional support and treatment is one way to improve your mental health. There are additional ways you can improve your mental health naturally. Read more about how to improve your mental health Blog Article. How you think about yourself can have a huge impact on how you feel mentally and physically. Negative thoughts can do a lot of harm to your self-confidence and impact those around you as well. Try to practice positive thinking instead of negative reinforcement. Finding value in yourself is the key to a happier and healthier you.
What does body positivity mean and how do I become confident in my body? Here we share tips on improving your self-esteem and creating a positive body image through positive self-talk and positive self-image techniques. One way to practice positive self-talk and make a healthy mental change is to be kind to your body. A positive body image is an acceptance of your body, both the good and maybe the parts you sometimes feel like you want to change.
Not only does body positivity inspire confidence, but it also makes you comfortable in your own skin. Meredith Langhorst , non-operative spine physician at OrthoIndy. Learn more about body positivity and how it can impact your life Watch Video. Jonathan Shook, sports medicine specialist share his tips for eating healthy and staying active as you get older. Committing to a new workout routine can be overwhelming, especially if you are new to exercise.
However, exercising is one of the best activities to add to a healthy lifestyle. Not only does it improve your physical wellbeing it also improves your mental health at the same time. Just like changing your lifestyle, you should come up with goals and a workout plan you can follow.
Start small by something as simple as walking three times a week and gradually add various exercises to your workout routine. Your weekly schedule should include time set aside that you can workout.
For example, if you know you have an hour to kill after work before you have to pick up your kids, use 30 minutes of it to do something active. It is important to live an active lifestyle at any age.
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