Six habits that you should incorporate into your daily routine to maintain a healthy life

The daily workload and family responsibilities leave us little time to exercise. To all this, it is added that the pandemic of the new coronavirus It has forced us to spend more time at home, causing us to put aside physical activities in the open air.

If we add to this that we do not have an adequate diet, then we open the door for some damage to our cardiovascular system, contributing to obesity, hypertension, cholesterol, among other diseases.

Israel Tejeda, Smart Fit Peru technical leader, assures that “The programmed physical exercise, with a plan that adjusts to your physical capacity, will help you improve your health and you can combine them with all the plans, projects, tasks of daily life”. The specialist gives us six tips to maintain a healthy lifestyle:

Organize your schedules. One of the main reasons we stop exercising or skip the gym is because we say we don’t have enough time. Then it’s time to organize your week, if you already know what your responsibilities are, you can find a way to allocate a certain hour to the gym (or physical exercise at home). To be successful you must be consistent. If you are a beginner, 3 days will be enough to start and gradually increase the training days.

Choose an exercise routine. Do not despair and perform exercises that you can do according to your physical condition. An initial routine can be made up of squats, push-ups, pelvic lifts, or dumbbell rows. If you think you need advice, look for it, either in the gym or another alternative to meet your goals and keep in mind that the important thing is not to train more, but to train better.

Set realistic goals. If you are overweight or obese, remember how long it took you to reach that weight and don’t expect to lose it quickly. Your weight loss and your muscle gain will not happen overnight, if you are constant you will see the first results between the fourth and sixth week, so do not get frustrated and stay motivated.

Eat a healthy diet. You should not stop eating or starve yourself, but rather maintain a healthy diet that contains protein, carbohydrates, unsaturated fats, fruits and vegetables according to the amounts recommended by a specialist. Now, with work at home, it is more feasible to choose the foods that we are going to eat during the day and avoid fast foods high in saturated or trans fats, sweets or processed flours that do not benefit weight loss. If you need help, go to a nutritionist.

Hydrate. Remember to stay hydrated and drink unsweetened beverages. Since the healthy routine and exercise will begin, the need for adequate fluids before, during and after training will help prevent dehydration. It is advisable to drink between two and three liters of water a day to avoid the feeling of fatigue, confusion or cognitive failures.

Rest well. A new routine, diet and physical activity implies changes in the body that take time to adapt, at the beginning you may feel a little tired because of it, and to keep the body rested, it is recommended that you sleep between 7 and 8 hours a day, so you will recover your energies.

Free talks

In order to maintain our healthy habits or improve our quality of life for the benefit of our health, Sanitas offers free online workshops and webinars. The workshops are offered every Thursday at 7 pm. These are the topics and if you dare for one, you can do CLICK HERE

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