Patti is a Certified Dietician who specializes in fitness and nutrition. She enjoys helping people reach their healthy lifestyle goals.
Why Get in Shape?
People are becoming more conscious of their health, diet, and fitness needs. Making healthy lifestyle choices to keep your body healthy and stay in shape will help you feel better and boost your confidence. Easy steps to get in shape and staying healthy include a well-balanced diet, good mental and physical health.
Eating a well-balanced diet is one of the easiest and most important ways to get in shape and stay strong. Following a meal plan tailored to meet your individual nutritional demands will help you include a range of foods in your diet. It helps with portion control so you can consume the proper amount of calories that are appropriate for your body. Here are a few tips to follow:
- Increase your protein consumption by including lean meats such as chicken, fish, eggs, and low-fat dairy products.
- Add more fruits and vegetables as they are a significant source of good carbohydrates, vitamins, and minerals. Consuming an array of fresh produce will ensure you receive the essential nutrients your body requires in order to function properly.
- Use healthy fats like olive oil and peanut butter.
- Reduce your caloric intake. Make sure they are healthy calories and not just empty ones.
- Ingest 5 to 6 smaller rations daily instead of 3 bigger meals.
Increasing the amount of water in your diet helps reduce body fat. Drinking plenty of water not only burns more calories but is very helpful in removing toxins from your body that are extremely harmful. It's a great cleansing agent and will help keep you regular. Water will make you feel full, so it will help reduce snacking and give you more energy.
Reducing stress will boost your overall health. When experiencing stress, your body releases a stress-fighting hormone called cortisol. Chronic stress can lead to several serious health diseases and conditions such as high blood pressure, heart disease, stroke, cancer, tension headaches, stomach problems, etc. It can cause you to eat more, even when you're not hungry. Commonly known as stress eating, it can contribute to consuming foods with empty calories, which will eventually lead to unnecessary weight gain. Here are some ways to help reduce stress:
- Get plenty of rest
- Listen to music
- Take a warm bath
Are You Getting Enough Sleep?
People of all ages need to get enough sleep to stay in good health. It is essential in reducing your risk of developing certain health problems. Getting enough sleep should be a regular part of your nightly routine to avoid increasing your risk of getting high blood pressure, obesity, type 2 diabetes, stroke, heart disease, poor mental health, and possibly early death. Lack of sleep can cause you to feel drowsy, become less productive, put you in a bad mood, and possibly cause you to be involved in an automobile accident.
Recommended by The American Academy of Sleep Medicine and The Sleep Research Society
Recommended Hours of Sleep
12–16 hours per 24 hours (including naps)
11–14 hours per 24 hours (including naps)
10–13 hours per 24 hours (including naps)
9–12 hours per 24 hours
8–10 hours per 24 hours
7 or more hours per night
Sleep is the golden chain that ties health and our bodies together.
— Thomas Dekker
Top 3 Strength-Training Exercises to Build Muscle
Strength-training exercises help you lose weight and maintain a high metabolic rate long after you finish your exercise routine. Maintaining a high metabolism burns calories and improves blood circulation.
1. Bodyweight Squats are essential for strengthening and toning the lower body. This exercise requires multiple muscles to work together and stimulate growth. It will build up the strength in your leg muscles and tendons in your knees, improve hip joint mobility, elevate heart rate, and increase fat burning.
2. Pushups, a compound exercise, builds strength in the upper body and core. When done properly, it engages the muscles in the shoulders, chest, back, triceps, abs, and legs. Ranging from easy to hard, there are a variety of modifications to this exercise.
3. Mountain Climbers, also known as Running Planks, is a total-body workout that engages multiple muscle groups and increases flexibility. It targets the muscles in the arms, shoulders, hips, quads, and the cardiovascular system.
It’s going to be a journey. It’s not a sprint to get in shape.
— Kerri Walsh Jennings
Top 4 Cardio Exercises to Help You Get in Shape
Including cardiovascular exercises in your regular fitness routine will help you lose or maintain weight and tone up your arms, legs, and thigh muscles. It helps to strengthen your heart and lungs, improve sleep and energy levels, and gives you a positive attitude.
1. Walking is an excellent form of cardio. The benefits of a brisk 30-minute walk each day include better bone health, weight loss, lower blood pressure, lower cholesterol, controlled blood sugar levels, and lower stress levels. Walking can be done outside when the weather is nice or inside in a stationary position.
Walking for health and fitness, the easiest way to get in shape and stay in shape.
— Frank Ring
2. Jumping Rope is a low-impact form of cardiovascular exercise that not only helps improve lung capacity but helps to tighten your core, tone your calves, and build stamina. Considered to be a full-body workout, it burns a large number of calories in a very short amount of time.
Lets Start Jumpin' to Keep Our Hearts Pumpin'
3. Swimming is a low-impact form of high cardio workout that tones muscles and burns calories. It stimulates the heart rate and utilizes every muscle group without putting added stress on your joints and bones. It's a great workout for people of all ages and body types.
The water is your friend. You don’t have to fight with water, just share the same spirit as the water, and it will help you move.
— Alexander Popov
4. Bicycle Riding works and tones every leg muscle in your body. It improves endurance, creates muscle definition, and enhances lower-body strength. Riding a bike revs up metabolism and burns a lot of calories.
Life is like riding a bicycle. To keep your balance you must keep moving.
— Albert Einstein
Staying motivated is the key to reaching your healthy lifestyle goals. Eating a well-balanced diet, drinking lots of water, reducing stress, getting enough sleep, and following a regular exercise routine will help you get in shape and stay healthy.
- 5 Things You Should Know About Stress
- How Stress Can Make You Eat More or Not At All
- Pediatric Sleep Duration Consensus
- Adult Sleep Duration Consensus
This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2020 Patti Davis