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The Secret to a Healthy Body

The Secret to a Healthy Body
Walking on Beach

    The secret to a healthy body is simple and actually not too difficult, but all the same it does take daily discipline. In addition, it doesn’t need to cost you a lot of money. There are five areas of focus that will keep your body in shape, healthy, flexible, and strong. This article will outline the 5 areas to work on and will include a sample weekly workout regimen that you can start using today.

    1. Aerobic Exercise. The simplest way to meet this need is walking. Walking is the one of the best exercises for your body. The wear and tear on your joints is lower than jogging. Be sure to start off slower to warm up and increase speed slowly after about 3-5 minutes. To increase the intensity, simply lengthen your stride a bit and speed up your pace. The other strategy for increasing intensity is to increase your speed for short bursts of time. (see workout below) If you prefer, jogging is also good if it doesn’t bother your knees. Just know that walking is just as good if you go fast enough. No big investment needed. All you need is your sneakers, and maybe not even that if you walk on the beach. 30 minutes per day every day has been shown to be the optimal amount of exercise. If you don’t have time all at once, the same benefits are derived even if you break it up into 3 X 10 minute or 2 X 15 minute sessions.

    2. Stretching. An important age marker is your level of flexibility. Yoga is a terrific way to keep your body flexible. If you don’t have time for a full yoga session, try to make sure you do 5 minutes of stretching each day after your aerobic exercise. To ensure you get most areas of your body, try a sun salutation, some seated twists, and a hip opener.

    3. Balancing. Balance, along with flexibility, is something that we lose with age. Practice this a little bit every day and you’ll be less likely to lose it. Yoga, again, is another great way to build and maintain balance. There are several yoga poses you could use to increase balance. Try one each day. A simple one you can do is to stand on one leg and grab the foot of the other leg to stretch the hamstring in the front of the thigh. As you build your balance over time try to touch your toes with your other hand while maintaining balance. It is helpful to keep your eyes focused on one point. Do this for 15-60 seconds on each leg.

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    4. Strength Building. You can certainly join a gym and lift weights. But another less expensive option, which is just as good, is simply using the weight of your own body for resistance. The easiest way to do this is to do an hour of yoga a few times per week. A yoga class is great, but to save money, I recommend buying a few different yoga tapes and rotate them. Check out tapes from your local library first to see if you like them before buying, or go to Amazon and check out the reviews to find ones that are highly rated. If you don’t want to do yoga, you can do pilates or try the free online workout regimen prescribed by Dr. Roizen and Dr. Oz of “YOU: The Owner’s Manual.”

    5. Deep Breathing. This is very important and here’s why. Your lymph system relies on the contraction of muscles and breathing to move the fluids of the lymph system around the body. Why is this so important? The lymph system “has three interrelated functions: (1) removal of excess fluids from body tissues, (2) absorption of fatty acids and subsequent transport of fat, as chyle, to the circulatory system and, (3) production of immune cells.” So, how do you get your daily dose? Aerobic exercise, yoga, and/or try The Deep Breathing Exercise 2-3 times per day. Here’s how:

    • Empty your lungs completely by pulling in your stomach while you exhale.
    • Take a deep breath in.
    • Hold for twice as long as it took to breathe it in.
    • Exhale for 4 times as long as it took to breath it in.
    • Do this 10 times.
    • Enjoy the rejuvenation!

    Weekly Exercise Regimen

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    Monday

    • Deep Breathing Exercise (Morning, Afternoon, Evening).
    • 30 minutes Walking at brisk pace.
    • 5-10 minutes stretching.
    • One balance pose.

    Tuesday

    • Deep Breathing Exercise (M,A,E).
    • 45-60 minutes Yoga.

    Wednesday

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    • Deep Breathing Exercise (M,A,E).
    • 30 minutes walking with alternating 3 minute power bursts/3 minute moderate pace.
    • 5-10 minutes stretching.
    • One balance pose.

    Thursday

    • Deep Breathing Exercise (M,A,E).
    • 30-60 minutes Pilates.

    Friday

    • Deep Breathing Exercise (M,A,E).
    • 30 minutes walking.
    • 5-10 minutes stretching.
    • One balance pose.

    Saturday

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    • Deep Breathing Exercise (M,A,E).
    • 30 minutes walking.
    • 20 minutes strength training.
    • 5-10 minutes stretching.
    • One balance pose.

    Sunday

    • Deep Breathing Exercise (M,A,E).
    • 45-60 minutes Yoga.

    Do you have tips for keeping your body healthy? What’s your weekly regimen? Please share in the comments!

    K. Stone is author of Life Learning Today, a blog about daily life improvements. A few of her most popular articles are Ultimate Goal Setting Guide, So You Want to Be a Writer, Should You Start Your Own Work at Home Business?, and Top 10 Yoga Videos + Bonus Pilates Too.

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    K. Stone

    The founder of Life Learning Today, a blog that's dedicated to life improvement tips.

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    Last Updated on October 28, 2020

    How to Take Time for Yourself and Restore Your Energy

    How to Take Time for Yourself and Restore Your Energy

    Do you ever find yourself longing to take time for yourself? Many of us are so busy with work, school, and home life that often there is no time left over to do something that you enjoy. What follows are some ways to carve out that essential time you need to slow down, enjoy life, and rejuvenate your mental and physical health.

    The Importance of Self-Care

    In today’s on-the-go society, taking time for yourself is often looked upon as being selfish or unproductive. You have a job to do, kids to take care of, meals to cook, bills to pay, and the list goes on. How can you possibly justify taking time out for self-care without feeling guilty[1]?

    The truth is that without self-care, you’re not giving yourself a fighting chance to give your best to each aspect of your life. If you don’t take care of your own needs first, you’ll find yourself burnt out and struggling in everyday life before you know it[2].

    Take time for yourself with self-care

      Shift your perspective and accept that taking time for self-care is key if you truly want to live a productive, happy, and successful life.

      Simple Ways to Take Time for Yourself

      Finding time to focus on self-care can be difficult, especially with the demands of work and family life. Often, scheduling time before you need it can be a great to way to ensure you don’t skimp on the all-important personal time. Here are a few simple ways to take time for yourself.

      Evenings With Yourself

      Try to save certain weeknights just for you. If others ask you to do things those nights, just tell them you have plans. Use the time for gardening, reading, exercise, thinking, or the ultimate luxury of doing nothing!

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      Monthly Treat

      Schedule a treat for yourself once a month. It could be on your lunch break, a weekend, or it could be leaving work early. Maybe you get a spa treatment, go see a movie, a haircut, play golf, or whatever treat you’re always thinking about but rarely get to do.

      Schedule it in at least a month before to ensure that nothing gets in the way of that time.

      Buy Tickets in Advance

      Buy tickets for a baseball game, theater production, concert, or any other event you would enjoy. Having the tickets already in hand will force you to make it happen!

      Leave Work on Time

      This is one of the simplest things you can do when you’re craving personal time. Many of us stay at work late on a regular basis. If this is you, make it a point to leave work exactly on time at least once a week, if not more[3]. And then enjoy that time by participating in your favorite hobby or spending time with a friend you rarely see.

      Join a Group

      Joining a group can be a great way to include socializing when you take time for yourself. Find a group or club that revolves around an interest or passion of yours or something you’ve been wanting to try. You can find a book club, photography club, or bird watching group. It can be anything that helps you feel rejuvenated.

      Take an Adult Education Class

      Have you been wanting to learn something new or brush up on something you learned a while back? There are tons of free online classes, and many community colleges also offer free or cheap classes.

      You can learn a foreign language, try yoga, or brush up on your painting skills.

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      Exercise

      For busy people it can be difficult to make time for this, but it’s important to do so. A new habit is started with just one step.

      For example, you can walk for 20 minutes in the morning, and then build on that success daily. Vary how you spend that time. On some days use the time for thinking and daydreaming. Other days you can listen to motivational audio, and on days you want a real boost, listen to your favorite music!

      However, if you’ve been exercising for a while and usually listen to music, try go without any input for a change. Instead, let your mind wander and expand.

      Here are some ways to find time for exercise in your busy life.

      Taking Time for Yourself on the Go

      Some of us spend hours commuting to and from work. This can be a great chance to take time for yourself!

      Commute Via Public Transportation

      If you can, ditch your car and let someone else do the driving. Use that time to plan your day or do some reading, writing, creative thinking, or even meditation.

      Driving in Your Car

      Make the most of this time, and vary how you spend it. If you always listen to music, perhaps also try educational radio (NPR), audio books, or even quiet time.

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      Use that quiet time for brainstorming. Either think in your head or even talk your ideas out loud. Bring a voice recorder. You could write a book via voice recorder over time.

      Waiting in the Car

      If you find that you have a certain amount of “waiting time” in your life, change how you perceive it. Instead of “waiting time,” you can instantly change it into “free time” by reading a book, writing a to-do list, or practicing meditation.

      Two Birds With One Stone

      Look for ideas where you can fit in time for you within things you need to do already or that will have multiple benefits. See the ideas below to give you an idea.

      Walk to Work

      This is a a great one because you’re accomplishing many things at once. You’re getting exercise, you have time to think or enjoy music/audio, and you’re helping to save the environment.

      Arrive Early

      Any appointment that you have, plan to arrive 15-30 minutes early. Then use this time to sit back and relax with a book or magazine.

      Volunteer

      There are so many benefits with this. You make a difference for others, escape work and personal worries, and grow as a person. This about what kind of volunteering interests you and find a group to join. It could be environmental, educational, or anything that brings you a sense of purpose.

      Eat Lunch Alone

      Try sneaking away for a quiet lunch alone on a park bench or even in your car. Enjoy some quiet time with no one to talk to and no distracting noises.

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      Time Away From Kids

      You love your kids, but sometimes you just need a break from parent life. Here are some ideas to help you step away from that role for a bit.

      Organize a “Mom’s/Dad’s Morning Out” Circle

      If you have a friend or group of friends, you could arrange to share babysitting services a few times a month so that others in the group get some time alone.

      Hire a Babysitter

      Make a plan to have a babysitter that you trust watch your children once a month or once a week so that you can take time for yourself. Take it a step further and make that a date night or a night you participate in a class or hobby.

      Find a Gym With a Babysitting Service

      Find a gym that offers childcare so that you can take a yoga class, do some strength training, or even work out with a personal trainer. Make sure you fully research the safety of their childcare program first, though, and get some references if possible.

      The Bottom Line

      If you feel like you need to take time for yourself and relieve stress, there are many ways to do it. Even if you have a chaotic life where there seems to be only seconds to spare on any given day, it’s possible to carve out time for yourself by simply planning ahead. Make this a monthly occurrence to begin a healthy self-care habit.

      More Tips on Self-Care

      Featured photo credit: Erwann Letue via unsplash.com

      Reference

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