These days, more and more people live a sedentary lifestyle where they get little or no physical activity. Many people now only sit or lie down while reading, watching their favorite shows, or working behind a desk. According to reports, 60% to 85% of people live a sedentary lifestyle, with physical inactivity contributing to up to 2 million deaths each year.
Sedentary lifestyles have become more common due to the advancement in technology. Since more people are working remotely, there is less need to go out and be active. Thanks to today’s innovations, one can even entertain themselves and go shopping without stepping outside their home. This also led to the increase of people with obesity and other health problems.
The good news is that it is never too late to make changes and improve your health. Here are ways on how you can be healthy after living a sedentary lifestyle:
Set Realistic Fitness Goals
The first step to being healthy is to set realistic goals. If you have been inactive for years, expecting you to start working out for two hours each day, five days a week, can be unrealistic. You are more likely to injure yourself or become discouraged if you set unrealistic goals.
Set realistic goals if you want to keep up with your fitness goals and make lasting changes. Instead of trying to work out for two hours a day, start with 30 minutes three times a week. After meeting this goal, you can gradually increase the frequency and duration of your workouts.
It also helps to choose activities that you enjoy and that fit into your schedule. This could include walking, biking, swimming, or yoga. By setting your goals and choosing activities you enjoy, you are more likely to stick with your new healthy lifestyle.
Find Ways To Reduce Your Stress Levels
Stress is normal, but too much can harm your health. When you constantly feel stressed out, your body releases hormones called cortisol. Too much cortisol can lead to many health problems, including weight gain, high blood pressure, and anxiety.
Reducing your stress levels will help your body to function properly. This will allow you to maintain a healthy weight, lower your risk of chronic disease and improve your overall health. You can try different techniques to reduce your stress levels, like practicing relaxation techniques and undergoing massage therapies.
Yoga and meditation can help you to focus on your breath and clear your mind. This will allow your body to relax and reduce the amount of cortisol in your body. Enjoying a nice massage can also help to reduce stress levels.
Massages can help relieve muscle tension and improve circulation, which helps to reduce stress and promote relaxation. With the help of the pros, you can now achieve the desired level of relaxation you need and even improve your health. Many local clinics can now help you address medical conditions through massage therapy. This means you can enjoy a relaxing treatment for each session without worrying about any side effects of taking medications or having certain health conditions.
Eat the Right Kind of Diet
Next, you need to make sure you are eating the right kind of diet. Remember that not everyone has the exact nutritional needs. Consider consulting your doctor and working with a registered dietitian or certified nutritionist to find out what diet is best for you.
For example, you found out that you have high cholesterol. Lowering your intake of saturated fats and eating more soluble fiber can help reduce your cholesterol levels. You must also eat more Omega-3 fatty acids in fish, nuts, and seeds.
You also need to make sure you are not overdoing it. This means eating the right portion sizes and not overeating. Overeating can increase your chances of gaining unnecessary weight, increasing your risk of chronic disease.
Don’t forget to limit alcohol consumption and avoid drinks high in sugar and processed foods. These foods are high in calories and can cause weight gain and increase your chances of developing other health problems.
In general, eat more whole grains, fruits and vegetables, lean protein, and healthy fats. Limit your intake of alcohol, processed foods, sugary drinks, and saturated fats. This will help you maintain a healthy weight, lower your risk of chronic disease, and improve your overall health.
Get Enough Sleep
You might think that by living a sedentary lifestyle, you are doing your body a favor by not tiring it out. However, this is not the case. Your body needs sleep to recuperate from the day’s activities and repair itself.
However, not everyone gets adequate sleep at night. This can lead to weight gain, depression, anxiety, and other health problems. Experts recommend adults enjoy seven to nine hours of sleep each night.
Consider the following tips if you are having a challenging time getting enough sleep:
- Establish a regular sleep schedule. Set up a specific time when you will sleep at night and wake up in the morning.
- Make your bedroom cool, dark, and quiet to create an environment that promotes relaxation and sleep.
- Create a relaxing bedtime routine. You can try reading, taking warm baths, or stretching before bed. This will help you get the restful sleep you need to improve your health.
- It also helps to make changes to your diet. Alcohol and caffeine are substances that can disrupt your sleep and make it harder for you to get the rest you need. Avoid these before bedtime.
A sedentary lifestyle is never good for anyone’s health. However, there are many ways you can recover from a sedentary lifestyle. You can improve overall health by setting realistic fitness goals, eating the right diet, getting enough sleep, and reducing stress levels. You can also consult with a doctor or certified nutritionist to find out what kind of diet is best for you. By taking these steps, you can live a healthier life.