5 Quick health wins
5 Quick Health Wins
1. Drink More Water
You got it!, pretty simple, and you know you need to drink more. The benefits of drinking water almost deserve their own blog (YAWN! YAWN!). Improving hydration is one of the simplest health wins available. Benefits include:
Increased energy and focus.
Reduced pain (including headaches and migraines).
Improved digestion, reduced risk of constipation.
Reduction in hunger that can lead to eating less.
Removal of toxins from the body, by supporting your soft organs.
Improved absorption of water soluble vitamins.
The best bit? It’s plentiful and it’s free, well almost! Drinking more water each day will take less than 5 minutes.
TIP: Drink a large glass of water before each meal.
2. increase your daily steps and USE THE STAIRS
If you usually choose the lift, consider whether you could be using the stairs. A recent article published by livestrong.com found that someone who climbs stairs for 10 mins per day will burn about 110 calories of energy. Multiplied by the number of working days in a year and you’ve used an extra 27,000 calories. The best bit? You needn’t don your leotard or join the gym! Stairs will also help to condition your heart/ lungs and strengthen muscles including your glutes, hamstrings, calfs and quadriceps. This will help you to become healthier and fitter, without costing you a great deal of time.
Steps are considered a “N.E.A.T” exercise (non exercise activity thermogenisis), this means they help you to burn energy and increase fitness without necessarily being an exercise, the beauty of counting daily steps is that nearly everyone can walk for long(ish) periods of time meaning you will often burn more energy than you would in a gym workout or exercise class.
TIP: Increase your steps by parking further away from the shops, taking a walk at lunch time or getting off the bus a stop earlier.
3. PREP YOUR SNACKS
Preparing healthy, main meals does take time and is beneficial, but this blog is it’s quick wins , so we’ll focus on snack preparation. It only takes a few seconds and healthy snacks will often displace your desire for chocolate and sweets. What makes up a good snack? Something which satisfies you until your next eating point. Ideally, this would be 2 of the 3 major nutrients: Protein, Carbohydrate and fat.
My favourite snacks include:
Banana (carb) with peanut butter (fat and protein)
A hard boiled egg (fat and protein)
Cottage cheese (fat and protein) on oatcakes (carbohydrate).
TIP: If you don't have access to a fridge to store foods, why not have a protein shake which you can mix yourself with milk or water?
4. WAKE UP 5 MINS EARLIER
Spend these 5 bonus minutes planning your day. Make sure you add one thing that takes you a little closer to who you want to be. For example: Something creative or some movement. Anything that makes your day count and will help you to become healthier and happier. Just like step add up, so would adding 5 minutes of self care a day!
TIP: If you struggle to get out of bed 5 minutes earlier, make sure that this 5 minutes is something you enjoy making it easier to get out of bed on dark cold mornings.
5. LISTEN TO YOUR FAVOURITE SONG WHILST DANCING
Fun and healthy- two birds, with one stone. The human body releases endorphins for pain relief. Endorphins are n't addictive but they are really powerful. Reports show that endorphins are between 18 and 500 times as powerful as painkillers. Your body releases endorphins during periods of physical activity. These result in feelings of well-being and sometimes, euphoria. Although all physical activities release endorphins, dancing is particularly effective.
TIP: Are you sceptical about the powerful effect of endorphins,try dancing and not smiling, it's almost impossible haha!
Three Pillars of Fitness, our priority is to work with you to create a healthier, happier future. Why not have a go at these suggestions and let us know how you got on or to learn about how Three Pillars: Movement, Nourishment & Mindset can help you, get in contact by hitting the button below.
We look forward to hearing from you.
Andy
To read my blog on healthy snacks CLICK HERE
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