Establishing healthy habits can give you more energy, boost your immune system, improve strength and endurance and help give you a positive mindset.
Whether you’re a dedicated gym-goer looking to fine-tune your lifestyle and reach your fitness goals, or a newbie taking your first steps down the path to wellbeing, the recipe for all-round good health is simple. Rob Greed from Kiwi company Sportsfuel gets back to basics with five tips that really will change your life for the better.
1. EAT WELL
Establishing healthy eating habits can give you more energy, boost your immune system, foster better gut health and improve your strength and endurance. It can also help you feel more positive, get a better night’s sleep and improve the condition of your skin and hair. Aim for a varied, balanced diet, including fresh vegetables and fruit, lean protein and healthy fats. Hydration plays an important role in your overall health, so reach for a glass of water after your workout and before each meal.
2. EXERCISE REGULARLY
Keeping fit and active has many health benefits above and beyond regulating your weight and toning your body. Regular exercise will reduce your risk of conditions such as heart disease and osteoporosis, as well as reducing stress, boosting your energy levels, helping you sleep and improving your mood and self-confidence. The key is to find a form of exercise that you enjoy, so you’re more likely to stick to it.
3. GET QUALITY SLEEP
Good sleep is vital to achieving your health and fitness goals, because the majority of your muscle recovery and growth happens while you’re asleep. Sleeping also replenishes specialised chemicals in your brain, such as dopamine and adrenalin, which are responsible for your energy levels, attention, focus and motivation. Aim for a regular routine including at least seven or eight hours of sleep each night. If you have trouble dropping off, avoid caffeine at night and consider taking a sleep supplement to calm the nervous system and encourage healthy sleep patterns.
4. REDUCE SCREEN TIME
Monitor and try to reduce the time you spend on devices and watching screens each day – it’s not good for your physical or mental health. The blue light emitted from electronic devices can affect your circadian rhythm (your body’s internal clock, which dictates when to be awake and when to sleep), so avoid watching television or playing on the computer or your phone for an hour or two before bedtime.
5. SUPPLEMENT IF REQUIRED
Supplements aren’t just the domain of body builders and professional athletes. If you’re not getting the right balance of nutrients through diet alone, or if you just want to see fitness results faster, supplements can be useful. From various forms of protein powder. to fish oil, to multi-vitamins and minerals, supplements can fill in the gaps your diet can’t reach and improve your overall health.
New Zealand-based health supplements company Sportsfuel has been helping Kiwis achieve their health and fitness goals since 2007. With the fastest delivery times in the industry, expert staff and all-round great Kiwi service, plus a huge range of brands including the world’s best-selling protein powder Optimum Nutrition, Sportsfuel is your one-stop online shop for sports nutrition. To find out more visit sportsfuel.co.nz.
*Are you wasting your time exercising?