How to keep your body healthy and strong

 

As the world gets older, we have to consider how our bodies are aging. When you get older, your body changes and it can be more difficult for you to maintain strength and good health. In this article, I'm going to show you some great tips that will help improve your overall health as well as keep your body strong through the years!

Having a healthy lifestyle is much like following a recipe. You need the right ingredients and you need to follow the directions. Try these suggestions for better health.

A healthy lifestyle is much like following a recipe. You need the right ingredients and you need to follow the directions. Try these suggestions for better health.

ü  Choose whole grains instead of white breads and pastas.

ü  Eat plenty of vegetables, fruits, beans, nuts, seeds and healthy oils such as olive oil or canola oil.

ü  Limit foods high in saturated fats (what’s known as “bad fat”) like fatty meats, buttery spreads and tropical oils like coconut or palm oil — instead choose lean proteins such as fish or chicken breast with less than 5g of fat per 3 oz serving size; trim all visible fat from meat before cooking; use non-stick cooking spray instead of butter or margarine when making meals that require sautéing (like stir fries).

keep a healthy weight

A healthy weight is a function of calories in and calories out. In order to lose weight, you must consume fewer calories than you burn. To gain weight, eat more calories than you burn.

To lose one pound of fat, you need to create an energy deficit between 3200 and 3500 calories. Most people can do this by eating 250 fewer calories per day or exercising for about an hour each day (which burns approximately 300-350 cals).

The easiest way to estimate your calorie needs is through the Harris Benedict Equation: Basal Metabolic Rate = 66 + 13 x Fat Free Mass (kg) + 5 x Age (years) - 6 x Sex (1 if male; 2 if female) × Activity Level (%):

Sedentary: 300 min/week

Dietary Reference Intakes for Energy are 2000-2500 kcals for women & 2500-3000 kcals for men depending on activity level

Eat a healthy diet

ü  Eat a variety of foods from all the food groups.

ü  Eat more fruits and vegetables.

ü  Choose whole grains over refined grains. Whole grain foods contain all parts of the grain, including the bran (outer layer), germ (inner part that sprouts into new plants) and endosperm (starchy part that gives energy). Refined grains have been processed to remove these parts of the grain, leaving only its starchy endosperm. Refined grains are enriched with vitamins and minerals after processing to replace some lost nutrients but they still do not provide as many nutrients as whole grains do.

ü  Limit salt, sugar, fat and alcohol in your diet: Salt has no nutritional value but it can make otherwise tasteless or bland foods tasty; sugars are found naturally in many healthy foods such as fruit juices but also added to processed foods such as cookies; fats provide energy for our bodies; alcohol contains calories without providing much nutritional value so it’s best to limit how much you drink each day

Get regular exercise

It is important to get regular exercise. Exercise helps to keep your body healthy and strong.

The amount of exercise you need depends on your age, weight, height and how active you are now. Adults should do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week. You can break this up into sessions of 10 minutes or more spread throughout the week. In addition, there are other things that count towards getting enough physical activity in your daily routine such as doing jobs around the house like washing dishes or vacuuming floors - these activities count as light physical activities.

Exercise doesn't have to be done all at once - it can happen throughout the day in shorter periods of time (for example walking instead of driving). It's also important not to make excuses for not exercising because if we push ourselves just a little bit every day it will add up over time!

Limit alcohol

Too much alcohol can lead to health problems. If you drink too much alcohol, it can damage the liver and other organs in your body. Alcohol also causes weight gain by increasing appetite and decreasing metabolism.

Alcohol is a depressant that slows the body down, causing slurred speech and blurred vision. Drinking too much can make you feel drowsy and confused.

Don't smoke

Smoking is an unhealthy habit that can lead to cancer and heart disease, among other things. If you want to keep your body strong and healthy, don't smoke!

Smoking is bad for you and can cause lung cancer. If you don't want to get sick, avoid smoking.

Get enough sleep

Getting enough sleep is important for good health. Sleep helps you maintain a healthy weight, immune system and mood.

That's why it's important to get enough sleep every night. The amount of time you need varies from person to person and depends on many factors like age, gender, overall health and lifestyle habits like alcohol use or smoking. How much you need will also vary by individual health conditions such as pregnancy or diabetes.

Get regular medical screening tests for people in your age group and risk category.

1)     Get a physical every year.

2)     Get a colonoscopy every 10 years.

3)     Get a blood pressure check every year.

4)     Get an eye exam every 5 years because your vision changes as you age, including cataracts and glaucoma, which can affect your ability to see clearly and drive safely.

You don't have to be a professional athlete or super-human to take care of your body. The key is to make sure that you're eating right, exercising regularly, and getting enough sleep.

You'll get in shape and lose weight fast with our proven home workout