Energy rises and dips as sharply as your favorite roller coaster ride. Sounds of roaring rush about an endless lists of to-dos, while one spends around 8-10 hours sitting, and then starts feeling sluggish and drags oneself through the afternoon. The secret to a healthier lifestyle isn't really another dose of coffee. It has to do with balanced nutrition and effective movement.
Nowadays, health is at the bottom of the list of priorities of individuals because of a busy and noisy schedule and many distracting things, but here is the truth: just 30 minutes a day of mindful eating and exercise would revolutionise your energy, metabolism, and mental health.
Some form of exercise provides benefits for health in particular aspects. The best way you can do this is to get a mix of all the following:
- Cardio (Endurance Building): Running, cycling, brisk walking, and swimming energises one to get and maintain a strong heart and quite high energy.
- Strength Training: For toned muscles & bone health, opt for regular squats, lunges and push-ups..
- Flexibility & Mobility (Injury Prevention & Relaxation): Yoga, Pilates, and stretching reduce stress, improve posture, and keep you agile.
- Functional Training (Everyday Strength): Squats, lunges, and core exercises train you on how to carry yourself better through your daily life, reducing aches and pains.
Essential Nutritional Components in Your Body
Fueling your body with the food you eat can also determine how you feel. It tells you that what you eat is how you're going to feel, from reaching for that bag of chips because you skipped lunch to feeling lethargic after a lunch of heavy carbs. Nutrition isn't what most people think it is; it is providing the body with the right foods at the right time. As mentioned by the best nutrition hospital in Delhi, some important nutrients required by the body are:
- Proteins: These are the building blocks our muscles require for repair and sustained energy. Key sources of protein include lentils, paneer, eggs, lean meat, tofu, and nuts.
- Complex Carbohydrates: Supplies energy consistently and let you glide through the day without crashing. Important sources of carbohydrates are whole grains, millet, brown rice, fruits, and sweet potatoes.
- Healthy Fats: For proper brain functioning and hormone balance, ghee, coconut, nuts, seeds, avocados, and olive oil are key sources of healthy fats.
- Vitamins & Minerals: These nutrients are required primarily for immunity strengthening and digestion. Some good sources of vitamins and minerals are leafy greens, seasonal fruits, dairy, and seeds.
- Hydration: It contributes greatly to digestion, detoxification, and the energy level in the system. Water should be taken in an approximate measure of about eight glasses a day to maintain a healthy lifestyle.
We know what's good in books and theory, but in practice, modern life undermines a healthy lifestyle a lot. Here is why:
- Sedentary Lifestyle: Sitting all day with work and binge-watching, followed by almost no movement, leads to a deteriorated health.
- Ultra-processed Foods: Food delivery apps and processed snacks mean more and more consumption of sugars, salt, and poor fats.
- Busy Schedules: Some jobs may be delayed or left behind, but family responsibilities and social commitments often take priority when push comes to shove.
- Sleeplessness: Late night scrolling, sleeping at weird hours, and stress create havoc in metabolism and energy levels.
So, what is better? It should be taken into consideration that there is no need for a complete overhaul; even the smallest daily habits could lead to considerable changes over time, such as:
- Move more the natural way: Take the stairs, walk after your meals, or perform bodyweight exercises for 10 minutes.
- Plan meals: Basic meal preparation at home sends away your temptation for junk food.
- Hydrate: Avoid soft drinks and try coconut water, lemon water, or good plain water instead.
- Eat mindfully: Put your phone down, slow down on chewing, and listen to your body's hunger cues.
- Rest & Recovery: Good sleep means good digestion, good energy, and a good mood. Try to hit the sack before midnight.
To promote a healthy life and a healthy nation, the Government of India has also launched various initiatives to promote fitness and nutrition:
- Fit India Movement: Aim to encourage people to be active through movement challenges undertaken daily.
- Poshan Abhiyaan: is intended to eradicate malnutrition and create awareness regarding balanced diets.
- Yoga Promotion: With yoga now gaining popularity internationally, India promotes it as a pathway to holistic fitness.
- Health & Wellness Centers (Ayushman Bharat: These work towards preventive healthcare and lifestyle disease awareness.
The whims of modernity should never be your excuse for not thinking about health. Whatever the demands of a balanced approach to fitness and nutrition may be, a balanced diet and a healthy lifestyle can be good for energy, confidence, and vitality in all spheres of life, such as wellness, jobs, or even relationships. The next time you feel lethargy creeping in, ask yourself: Am I getting my share of the movement? Am I eating for sustenance or just to fill my stomach?
Small steps taken such as walking 10,000 steps on a daily basis, drinking 8 glasses of water, and a mindful consumption of about 2500 calories for men and 2000 calories for women will lead to a healthier, happier tomorrow. So, let's make body movements a priority and eat right to thrive in this modern life! To know more about the value of exercise and nutrition in modern life, book an appointment with Sir Ganga Ram Hospital today.
