5 SIMPLE HABITS TO FOLLOW IN THE REMAINING SIX MONTHS OF THIS YEAR
Here are some measures that can help (Source: Getty Images/Thinkstock)
There is only half a year left for a new year to begin. How about making the most of the remaining six months to meet your fitness goals and work on your diet, and lifestyle to achieve a stronger, healthier body?
"These habits will help you finish the year lean, strong, and healthy," said Raj Ganpath, a fitness coach, on Instagram.
Here's what he mentioned
1) 10 minutes of movement every day. Doesn't matter what kind of movement, how hard, or how long. When you have the time and energy, you can do an hour and an entire workout but on days you don't, spend at least 10 minutes doing some form of movement.
2) Protein and vegetables in every meal. Doesn't matter what kind of protein or vegetables. Make sure there is some form of these in every meal. Over the next few months, you will figure out quality and quantity.
3) 10 minutes of deep breathing every evening. Don't overthink it. Whenever you can, wherever you can, sit down and close your eyes and breathe slowly and deeply. This will help calm you down, provide you with clarity, and also help you sleep a lot better.
4) Take micro-breaks. Over the next few months, there are going to be testing times. You are going to be stressed and overwhelmed. During such times, take short breaks. Anywhere from two minutes to two days based on what you are going through. If you can do this, you will come back stronger and be a lot more effective.
5) Get into the habit of backing yourself. You are going to make mistakes. If you are going to get mad at yourself and quit, you are never going to make progress.
Why start now?
This is the perfect time to reflect deeply on what we could or could not achieve in 2024, mentioned Saurabh Bothra, CEO and certified yoga instructor, Habuild. "As we approach the second half of 2024, take a moment to think about your goals, whether they are about fitness, career, or anything personal. What habits have you developed this year? Were you only chasing perfection and ended up doing nothing? Or were you pretty consistent? It's time to seize the moment and rethink," said Bothra.
Here's what to keep in mind (Source: Getty Images/Thinkstock)
How to go about it?
Agreeing with Ganpath's analysis, Dr Rajesh Kumar, associate director, internal medicine, Paras Health, Gurugram told indianexpress.com that one should start by focusing on balanced nutrition, which includes consuming a variety of whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. "Planning your meals ahead of time can help ensure a consistent intake of these nutrients and reduce the temptation to snack on unhealthy options," said Dr Kumar.
Regular exercise is also crucial. Whether it's a brisk walk, a 15-minute yoga session, or a quick workout routine, moving your body every day keeps you fit and energised. According to Dr Kumar, one should aim for a mix of cardiovascular activities, strength training, and flexibility workouts, targeting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening exercises on two or more days. "Regular exercise boosts your mood, improves cardiovascular health, keeps metabolic diseases away, and helps maintain a healthy weight," said Bothra.
"Additionally, prioritise getting 7-9 hours of quality sleep each night to support overall health and recovery. Establishing a consistent sleep schedule, creating a restful environment, and limiting screen time before bed can enhance sleep quality," said Dr Kumar.
Staying well-hydrated is another important aspect, especially during and after exercise. As mentioned, practice mindfulness and stress management techniques such as meditation, deep breathing, or yoga to maintain mental well-being. "Allocating daily time for relaxation and keeping a journal to track your thoughts and progress can significantly contribute to reducing stress," said Dr Kumar. "Journaling could be as simple as appreciating a sunny day, a kind gesture from a friend, or a delicious meal," added Bothra.
Remember, small changes can lead to significant improvements in your health and happiness. "Before 2025 begins, you can choose to get to a stage where you have a few solid habits that support your overall well-being," shared Bothra.
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2024-07-10T07:12:06Z dg43tfdfdgfd