Steps toward Healthy Living
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Life Choices, nutrition and fitness, are within ones control and ultimately determine our quality of life. Understanding how to make the best choices is paramount to avoid the pitfalls which will often besiege us, usually unwittingly. Learn how to take control of your health and well-being today and live your dreams for ones self and family.
Diseases such as cancer, diabetes, obesity can not only be avoided, but in many instances reversed with proper nutrition. Ill health has reached epidemic proportions, and traditional medical solutions are not the answer. Natural foods with the highest micronutrient per calories are colourful vegetables, green vegetables and fresh fruit. Ideally processed foods need to be reduced or ideally eliminated to obtain the maximum benefits derived from completely natural foods.
Eating healthy food does not mean the food is not enjoyable, a very common misconception. Healthy nutritional food can taste amazing, equally as good if not better than processed foods, taste buds change in time and people who have made the switch to healthy foods are amazed to discover that the foods they once loved have become unpalatable. This along with the very great benefits that healthy eating brings, among those is being vibrant and energetic.
Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.
For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week. This is easy to do whenever you use Fitness Together and are Tulsa Personal Trainer staff.
If you have been inactive for a while, we can help you with our Tulsa Personal Trainers. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity. Walking you through an exercise regime is what Tulsa Personal Trainers at Fitness Together in Tulsa are all about. Call us today and learn about our activities and exercise programs that will lead you to a better lifestyle.
Guidelines for Physical Living
There are many important reasons for keeping physically active. It’s one of the most important steps you can take to increase your health benefits regardless of age, shape or your size. The following can serve as a guide for how much activity you need to do on a consistent basis, how to start a sensible routine and how you can be active, healthy and happy. Specific actions need to be takes to meet your body’s requirements for physical activity. One of the most important things you can do is call a Tulsa Personal Trainer today. Being physically active will reduce the risk of many serious health conditions, such as heart disease and diabetes, but it can also help to increase your life expectancy, help you take control of your weight, improve the way you look and feel, and even help you sleep better. Let’s start with what we mean by physical activity! Physical activity is any movement of your body that requires energy. Many of the things you already do are examples of physical activity like walking the dog, mowing the lawn, doing the housework, or even grocery shopping. But to get the greatest health benefits from of physical activity, you should do aerobic activities each and every week. You need to do things that make you breathe harder and make your heart beat faster. You also need to perform activity’s that make your muscles stronger. So how much activity do you need to do each week to gain health benefits?
Barely more time than you would spend watching a movie, and the good news is that you don’t have to do it all at once. In fact, it’s best to spread your physical activity out over the week. Now when it comes to meeting the guidelines, you’ll be surprised by the number of various activities you may choose from. Almost anything counts, as long as it’s a moderate or vigorous intensity for at least 10 minutes at a time. Anything less just doesn’t count. For example, going for a brisk 30 minute walk five days a week gives you 150 minutes of moderate intensity activity. Or if you can’t fit the 30 minutes in all at once, break it up into 10 minute chunks of time during the day, whenever works best. Now, of course, aerobic activity is important, but so is strengthening your muscles.
Defining Fitness Goals
Have you ever created a fitness goal then quit the program midway? If yes, don’t worry, as you are not alone. Health experts state that many people quit a fitness program they choose themselves. This happens primarily due to the following two reasons:
– Their fitness goals are unrealistic
– The fitness program they chose is not aligned with their fitness goals
Start fresh and don’t let previous failures bother you. The tips mentioned here will help you create a fitness goal setting program based on your fitness aspirations and, more importantly, help you achieve the desired goals. Understanding what you want is the first step in creating a fitness goal. Once you know what you want, you can select an exercise regime that is best-suited for achieving the goal.
– Lose weight
– Increase stamina
– Build strength, endurance, or flexibility
– Improves the way your body looks
Set your fitness goals in measurable terms. A goal that states I’ll increase my stamina is vague, not entirely comprehensible, and immeasurable. A better goal statement will be something like this, by the end of next two months, I’ll run 5 miles. The latter gives you a quantifiable figure to achieve in a specific period of time. This allows you to measure your achievement vis-à-vis your goal statement, and see if you achieved what you set to achieve. It is good to have a long-term goal, but the main focus should be solely on small goals that will help you achieve your bigger goal. Let’s assume your long-term is to lose 10 pounds this year. To achieve the long-term goal, what you need is small goals that help you achieve your long-term goal. In this case, breaking your yearly goal into 12 monthly goals and focusing each month on the goal mentioned for that month is a far better strategy than having only a yearly goal. The problem with long-term fitness goals, health expert’s state, is that although they give you an end point’ to work your way toward, they don’t create any checkpoints that help you evaluate if you are moving in the right direction or at the right speed. The advantage of small immediate goals is that if you achieve them, your long-term goal is automatically taken care of. Set simple, realistic, and achievable goals. A fitness goal that is too ambitious may do more harm than good. When you set out to achieve an unrealistic fitness goal, you invariably end up pushing the boundaries way too much. This usually results in an injury, which, in turn, is likely to put you out of action for a long period of time. However, the real danger of having an ambitious goal, fitness experts say, is the effect failure has on your psyche. When you fail in your mission, irrespective of its improbability, negativity and dejection creeps in. Thoughts such as, “I cannot ever get in shape”, or “I can never get fit enough to run 5 miles” become rampant. The failed attempt may make you shy away from attempting a new fitness program. Otherwise, you may try a new program, but with shaky confidence, doubting your ability to achieve the goal this time. This, as you may guess, only increases the chances of failure further. There is a lot of truth when they say negativity only breeds more negativity. The effect of realistic goals is just the opposite. Achieving them gives you the confidence to aim for tougher goals in the future. So, it is necessary that you don’t set too challenging fitness goals, at least not when you’ve just started on the road of fitness. Also, reward yourself every time you achieve a goal. Reward could be anything from having a dinner at a favourite restaurant or going out for a movie.
Fitness Goals List
Write down your goals. There is absolutely no two ways about it. You have to write your goals on a piece of paper. Also, periodically monitor your performance to see if you are on the right track. Note down all other things that will help you achieve your fitness goal. Exercising is only a part of a fitness program. You cannot achieve your fitness goal by focusing solely on exercising. Exercise gives you the optimum results only when you supplement it with a proper diet, adequate rest, and enough sleep. The kind of diet you must eat depends on your fitness goal. As diet plays a key role in achieving the desired fitness goal, it is recommended that you speak to a dietician to understand your nourishment requirements better. If this is not feasible, do some research on your own to identify foods that are most beneficial for you? As far as rest goes, most fitness experts agree that you must, at a minimum, have one day off in a week. While rest is necessary, too much of it can be detrimental to your efforts. The effects of exercise are cumulative, and are lost if you have too big a gap between your exercise sessions. Adequate sleep is also integral to your physical performance. Health expert’s state that you must give sleep the same importance that you would give to eating a balanced diet.
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