Friday, February 28, 2020

Good, Healthy Habits



     Good health is of prime importance to all of us. We need to be healthy, filled with abundant energy, sound sleep, and a fit and disease-free body, which will give us a sense of overall well-being. In order to be fit and healthy, we need to practice healthy living styles with proper food habits and exercise. We cannot be healthy if we are lazy. All of us need to work hard, both physically and mentally, to be fit and healthy. Besides exercise, people need to eat healthy foods and avoid junk foods, which make us lethargic and dull. If you are overweight and obese you can suffer from health problems. So, you need to maintain an optimum body weight to be healthy. 

     The Centers for Disease Control and Prevention (CDC) has put out physical activity guidelines for healthy adults.  Essentially, all adult should avoid inactivity.  The CDC recommends that adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic activity, or an equivalent combination of moderate and vigorous-intensity aerobic activity.  Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.  Aerobic activity or ‘cardio’ gets you breathing harder and your heart beating faster.

     Also, you will need to follow healthy and positive habits. Positive thinking is very essential to be healthy. You need to clear your mind and fill it with positive thoughts. Try to remove all the depressing and negative emotions and thoughts from your mind and replace it with healthy and positive thoughts. These positive thoughts can be extremely energizing and can lead to good things in life. You can get involved in practices such as meditation and yoga to get rid of the negativity and fill yourself with positive thoughts.  Studies have proved that this is essential and worthwhile.

     Additionally, people need to eat healthy foods in order to be fit and healthy. Simple foods like vegetables, fruits, nuts, lean meat, etc can keep you healthy and strong. Try to avoid refined foods and simple sugars. One reason for ill health and diseases is improper food habits. Because of this, many people suffer from diseases like diabetes, high blood pressure, cancer, obesity etc. Simple changes in your diet and exercise habits can cause a great difference within a short period of time and can improve your health drastically. Moreover, avoid smoking and alcoholic drinks. Exercising in the morning can leave you with a refreshed feeling throughout the day. Exercising can put you in a good mood and can help you to think positively. You can also get involved in activities such as swimming, biking, walking or playing your favorite sport to keep you healthy. Do not go for an activity which you do not enjoy. Try to do your work outs in the open air, if possible. This way, you will feel more refreshed.  But, more importantly, do the exercises whether indoors or out.  Don’t make drastic changes in your life style all at once. Start with simple changes and make sure that you enjoy it.  Try to make these simple changes into a regular habit to achieve long term success. It is very important to improve your health which can help lead to a happy and enjoyable life.

     Besides exercise, people need to have good sleep and rest in order to be healthy. Sound sleep can refresh your mind and make you feel healthy.  All of these simple changes in your life style can improve your health and make you feel strong and fit. You will feel a sense of well-being, both emotionally and physically. The CDC recommends that adults ages 18-60 get at least 7 hours of sleep per night.  Ages 61 to 64; 7-9 hours and ages 65 years and older; 7-8 hours per night.  Some tips for a good night rest include the following:
  • ·       Be consistent. Go to bed at the same time each night.
  • ·       Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
  • ·       Remove electronic devices or shut them down, such as TV’s, computers, and cell phones.
  • ·       Avoid large meals, caffeine, and alcohol before bedtime.


     Always check with your healthcare provider before starting an exercise regimen.  You may also check with your healthcare provider if you have difficulty sleeping or do not feel rested in the mornings as this may be a sign of a health problem.

Mike Polich, MS, MBA, FNP-BC
Certified Family Nurse Practitioner

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