Did you lose your fitness over the winter? Gained a few pounds? Feeling lazy and tired? Do you cringe at the thought of sweating it out at the gym and dieting? Would you still like to be in shape? Need advice on how to get fit?
You can't get back in shape by doing nothing. But how to get fit? Let's make you happy, better physical fitness can be achieved without much effort and stress.
Improve your routine and when you your fitness improves, you can still maintain it with ease.
Walking
The human body is made for walking, but the modern way of life limits us considerably. We sit or stand. So walk whenever you can, every opportunity counts. Take the stairs instead of the elevator, park your car in the farthest part of the parking lot to walk more. After dinner, make it a daily practice to take a walk - in addition to improving physical fitness, an evening walk helps regulate blood sugar. Walking is a form of meditation in motion and the right way to round off your daily activities. Track your steps with an app on your phone and you'll be surprised how many extra steps you can take in a day without much effort.
Colorful colors on a plate
Eliminate processed foods and sugars from the menu and opt for more vegetables and fruits. Decorate your plate with colorful foods, choose chicken, fish, avocados, olive oil, nuts and seeds for healthy fats and lean proteins.
Say YES to low-glycemic carbohydrates like lentils, whole grains and quinoa, as they will fuel you and keep your body functioning and your energy high. When the body is not burdened with the digestion and processing of heavy food, you have more energy, you feel lighter and more mobile, the extra kilos gradually melt away and the condition returns naturally.
Better condition with straps or cradle
Ten minutes of skipping is worth half an hour of running. You can leave it on for a pre-workout warm-up, and resistance bands offer a wide variety of exercises that increase endurance and strengthen muscles and tendons.
This simple equipment can be used in the house or outside, so wherever you are. If you're going on a trip and it changes your daily routine, you can take exercise with you, you're sure to find ten minutes to skip many times and fitness will remain at the top of your priority.
Better condition and hydration
As soon as you get up, drink a glass of room temperature water before your morning coffee. Our body is dehydrated after waking up and it is important to hydrate well. Water helps transport nutrients throughout the body, removes toxins, regulates body temperature and lubricates joints.
When the body is not adequately hydrated, it "doesn't do" well, the condition is weak and it is difficult to get back in shape. If you need a little flavor to encourage you to drink more water, add slices of cucumber, lemon, fresh mint leaves, rosemary, ginger for naturally flavored water that tastes fresh and nice.
Better fitness in tandem
A support system of friends can be very motivating and effective - team up with someone who has the same goals (healthier eating, better fitness, shedding extra pounds) and work in tandem. You can go for a walk or exercise together, share recipes and prepare healthy meals.
When you have the support of your friends, you're less likely to give up, lose your will or be undisciplined, so you'll be more motivated to succeed.
Fitness and fun
Try some new activities that you can do in tandem, with a friend for support or with a group that already does it – take a dance class, cycle, swim, join a hike.
Exercise doesn't have to be boring, it can be an adventure that will move you both physically and mentally. When you enjoy an activity, you will look forward to it and not want to stop as your fitness improves.
Don't miss stretching
Stretching helps with muscle recovery, improves mobility and flexibility, has a good effect on joints and strengthens connective tissue, preserves muscles by preventing them from shortening, which helps with endurance. Be sure to stretch before, after, or during your workout, or combine yoga classes with other activities.
Even if you only decide to do yoga, if you do it regularly here you will notice after some time that your condition returns and the kilos melt away, even though this is not the goal of practicing yoga.
Eat meals consciously
Many people like to watch TV or read while eating, but this is considered a bad habit - when your attention is not focused on the meal, you can unknowingly eat more than you need.
Eat without distractions, as this will help you eat more slowly and allow you to control portions, as well as enjoy food, its unique flavors and textures more. Like walking, eating can be a form of meditation if you approach it that way—with awareness and respect.
Listen to your body
When you listen carefully to your body, you will be able to interpret its messages and needs - this does not mean that you should eat a whole chocolate if you have a sweet craving, but you can eat a few cubes to satisfy the craving.
If you are tired and need physical rest, skip the exercise, but definitely go for a walk. If you can't get out and even jumping rope seems too strenuous, just do some stretching exercises or do ten minutes of yoga.
You can indulge your desires, but you must meet your needs – fitness and discipline go together, but there is also room for compromise.
Better condition with good sleep
No amount of exercise and healthy eating will help if you don't get enough sleep every night. You need seven to eight hours of sleep, so get into the habit of going to bed earlier. Before going to bed, read or listen to music (instead of watching TV) and for even more pleasant relaxation, include the aroma of lavender (a bag of lavender in the linen closet, a drop of oil, a scented stick or a candle).
If you are used to going to bed after midnight, move your bedtime gradually, by 15 minutes, until you manage to fall asleep before midnight.
Good physical fitness requires healthy habits, and once they are established, they are easy to maintain and turn into a healthy lifestyle and regular self-care.
