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7 Secrets of Healthy People

7 Secrets of Healthy People

Healthy people do not just wake up one day to a fit body and clear mind. Real health involves a commitment to a healthy lifestyle, and for many people this means making some changes in their physical and mental approach to everyday life. Here are seven top ways healthy people get that way and stay that way.

1. They Make Sure to Get Good Quality Sleep

Sleep is a cornerstone of mental and physical well being. The time spent sleeping is not as idle as it might seem. During a good night’s rest, the body can direct its energy towards healing and repairing the system. It releases growth hormones to help repair wounds and create new cells, and there is even evidence that a good night’s rest can help keep your weight in check because of hunger-regulating hormones. In addition, the brain uses this time to recuperate and to store important information.

To start getting better rest, create a quieter, more comfortable sleeping area. Set a time for winding down at least an hour before your bedtime. Avoid bright lights and, especially, computer monitors or lights from other electronic devices. Many people find meditation or gentle yoga routines to be helpful for relaxing the body and calming the mind before bed.

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2. They Eat a Great Diet

There are many different opinions on what counts as the healthiest diets, but healthy people nearly always focus on eating a lot of vegetables, avoiding artificial preservatives and limiting processed foods and sugar. Eating clean helps your body get the nutrients it needs without the potentially toxic additives.

The excuse many people have for eating junk food is that healthy meals take too long to prepare. If your days are chaotic and you feel you don’t have the time to indulge in healthy eating, consider signing up for healthy delivered meals at home or office. Healthy meal delivery is more than just a convenience. It can keep you on track and help you avoid the temptation of skipping meals or eating fast food.

3. They Learn and Practice Stress Management

Unchecked stress takes a rapid and measurable toll on the body. Cortisol, adrenalin and other stress hormones are beneficial during emergencies because they help a person fight or flee from danger. However, these hormones are destructive to the body over time, such as during periods of chronic stress.

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Stress cannot always be avoided, and so healthy people learn ways to manage their stress. Relaxation exercises, breathing techniques, journaling and talking with loved ones are a few techniques you can use.

4. They Maintain a Balanced Outlook

Negativity can seem pervasive in the world at times. Healthy people ensure they focus on positive things as much as, or at least more than, the negative. In this way, they can maintain a healthy mental balance and avoid becoming consumed by the sadness and despair in the world.

One way to incorporate this into your life is to seek out positive news stories or contribute positively to the world by helping others in some way.

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5. They Nurture Relationships

It is okay to be alone, and it is important to take time out when you need to. However, healthy people also nurture relationships with others.

Healthy social interaction has been shown to boost mood and quality of life. Find ways to spend more quality time with other people and you will see a difference.

6. They Take Time Out

Everyone needs time to recharge. A healthy person takes this time with the understanding that it is a necessity and not a luxury.

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By taking a break and spending time self-nurturing, you will have the energy and desire to show the world your best self.

7. They Use Exercise to Care for the Body

For the healthy person, exercise isn’t necessarily more enjoyable than it is for others. However, they know that the benefits of sticking with an exercise routine far outweigh the consequences of a sedentary life. The body is made for movement, and without some exercise, deterioration is inevitable.

Switching to a healthy lifestyle can feel challenging because you’ll experience a lot of daily changes. Take small steps in the beginning and it will be easier not to feel overwhelmed and give up. Remember that anything new is a challenge in the beginning, but you can do it.

Featured photo credit: Pixabay via pixabay.com

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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