Tips to keep you happy and healthy!

KEEP UP YOUR CARDIO

we were programmed to move our bodies, use energy and keep our metabolism up.

Exercise keeps our brains healthy, reduces the risk of many diseases such as cancer and dementia, slows ageing and boosts mood and doesn't have to be in a gym!

The recommended amount of activity is a minimum of 150 minutes of moderate intensity exercise per week. That's about 30 minutes daily.

Moderate intensity is anything that gets you warm, mildly out of breath and warm e.g. brisk walking, jogging, swimming, dancing, gardening.

Make it something you enjoy.

Any movement counts. Walk up the escalators or park further from the shops! Download a fitness app to track you. Build up to those daily brisk 10000 steps.

MAINTAIN YOUR MUSCLE MASS

Resistance exercise builds and helps maintain our muscle mass, which gives us strength for our cardio, protects bones and keeps our metabolism up, so preventing us from gaining weight as we age.

Aim for 2-3 times per week, using all major muscle groups. Can be achieved by lifting weights and body weight exercises such as squats, lunges, push-ups.

Always warm up at the beginning and stretch at the end as part of a safe and balanced exercise routine.

BREATHE

Breathing techniques are very beneficial to combat stress and anxiety and in general to keep your body and mind calm.

Long slow breaths, inhaling in through your nose and exhaling slowly through your nose or mouth can really help rebalance the system.

SLEEP

Aim for 7-8 hours a night. Switch off all those electronic devices a couple of hours before you want to sleep!

NUTRITION

Eat a balanced diet from all food groups.

Protein, healthy fats, slow release carbohydrates, fruit, vegetables and fibre.

Include protein in every meal, it helps maintain a steady level of blood sugar by slowing the release of sugars into your system, so suppressing your appetite for longer.

Proteins include fish, poultry, red meat, eggs, yoghurt, pulses, cheese.

Use healthy oils e.g. olive oil, coconut oil, cold pressed flax oil.

Drink 2-3 litres of water per day.

EVERY LITTLE COUNTS!