Здоровый образ жизни

Healthy lifestyle.

Healthy living is within your reach, starting today. Sure, healthy living is a long-term commitment but there are steps you can take right now that will make today healthier than yesterday and pave the way for healthy living tomorrow.

Healthy Living Step No. 1: Take stock.

• Make appointments with your doctor and dentist .  Take the opportunity to ask your doctor any questions you might have.
• Gauge your girth . Measure your height and weight to check your BMI, and measure your waist circumference to see if you're overweight.
• Assess your activity .  How much physical activity do you get in a typical week? Adults should get at least 2.5 hours per week of moderate-intensity aerobic activity.
• Keep a food diary .  Write down everything you eat for a day because you can't change what you're not aware of or don't acknowledge.
• Check your mood and energy .  Healthy living includes emotional wellness and adequate rest. Do you usually sleep well for seven to eight hours a night?

Healthy Living Step No. 2: Put out fires.

If you know that you have chronic health problems, whether it's heart disease, diabetes, arthritis, or other conditions, treatment is an obvious priority for healthy living. Partner with your doctor. 

Healthy Living Step No. 3 Move more.

• Make it fun . Take a bellydancing or karate class, or whatever you enjoy. There's no need to stick to cardio equipment in the gym if you're dreading it and you don't like it.

• Keep track of it .  Put big Xs on the days that you exercise as a reminder and motivator.

• Set a weekly goal for activity .  And at the end of the week, reward yourself with a visual reminder of your accomplishment, such as buying flowers for yourself.

Healthy Living Step No. 4: Upgrade your diet.

• Choose to plan .  Stock your pantry with healthy fare and bring healthy snacks with you so you're prepared when you get hungry. 
• Slow down and savor your food . You're much more likely to feel psychologically satisfied if you don't multitask while you're eating.
• Shoot for five to nine daily servings of varied fruits and vegetables. Cover the rainbow of fruit and vegetable colors to get a good mix of nutrients.

Healthy Living Step No. 5: Manage stress. 

• Routine maintenance .  Develop positive coping skills, such as meditation , and look for activities, such as yoga to keep your baseline stress level in check.

• Check your perspective .  Ask yourself, "Will this matter to me a year from now? If not, why are you getting so wound up?"

• Keep a gratitude journal .  Write down the positive people, events, and things that you're thankful for. It really switches the focus to: "Wow, look how much I have".

Healthy Living Step No. 6: Sleep better.

• No TV or computer two hours before bedtime .  It's not just because the TV and computer are stimulating; it's also because of their light. We're very sensitive to the cue that light gives you that it's time to be up.

• No heavy exercise close to bedtime .  Light stretching is OK, but vigorous activity will heat up your body's core temperature, which makes it harder to sleep.

• Take a hot bath .  That will heat up your core body temperature, but when you get out of the bath, your core temperature will fall, which may help you get to sleep. 

• Set a regular sleep schedule .

Healthy Living Step No. 7: Improve your relationships.

• Look for people like you.
• Spend time with people.
• Build both virtual and face-to-face relationships.