Twenty-one days and your life will change forever, your flat feet will disappear, your boss will become a darling, and you’ll finally start eating celery sticks. No, that’s not how it works. We’re not going to promise miraculous changes, but a few tips. You have to start somewhere.
Drink Plenty of Water
This advice has become a bit of a mouthful. It’s repeated by doctors, beauty bloggers, and fitness trainers. And even in interviews with celebrities, the answer to the question, “How do you manage to look so stunning?” may be humble, “I just drink a lot of water.”
But “a lot” and “enough” are not the same thing. The myth that you should drink two (or more) liters of water a day has no clear scientific basis.
It’s better to calculate your fluid intake on the basis of a simple formula: 30-50 ml of water per kilogram of body weight. This takes into account all liquids you consume: not only water as such but also tea, milk or vegetable juice from the salad you have eaten.
In hot weather, water consumption increases, and in winter, on the contrary, decreases. The general state of the body, the presence or absence of diseases, diet and climate make their adjustments. Therefore, it’s certainly not necessary to force yourself to drink two liters of water a day.
Don’t forget to drink water, but remember that there are also freshly squeezed juices, smoothies, cocktails, and many other variations of delicious and healthy drinks. And if regular water doesn’t interest you, make a habit of making smoothies from seasonal fruits and vegetables – a stationary blender comes in handy. It’s better to buy a model with a travel kit, so that you can take the beverage directly to work or for a walk.
Watch Your Posture
The habit of watching the posture they tried to bring up in our childhood. Did it work? Good question. Healthy posture is an anatomically correct position of the torso, in which the loads acting on our spine are distributed evenly, with preservation of all the natural curves of the spinal column.
It’s easy to check how close your posture is to correct. Walk up to the wall and press your back so that the four points of your body – the back of your head, shoulder blades, buttocks, heels – are close enough to it. There it is, the ideal. If this position seems uncomfortable and unnatural to your body, and barely moving away from the wall you already want to change your posture, then you have something to work on. A posture corrector will help: a tiny device attaches to your body and signals when you start to hump.
A straight spine isn’t only a beautiful posture but also the prevention of problems with pressure, circulation and diaphragm. There are a few basic, professionally proven exercises for correcting posture, and there are many complexes online that focus on back muscles, posture and coordination if you want to take the issue seriously.
But if you aren’t ready to make any global decisions, but you would like to form a useful habit, we recommend picking a good, high-quality computer chair. In the era of digitalization, the issue of arrangement of a comfortable home office has become a priority.
Computer chairs with orthopedic functions help to cope with the uneven load on the spine, with them the manner to keep your back straight will enter your life quietly and soon, with a little attention and awareness will become a useful habit.
Adhere to a Sleeping and Eating Schedule
People who observe the sleep schedule feel much more satisfied with life than those whose rest is discontinuous and disorderly. And not only because when we sleep, our brainstem repeatedly replenishes the supply of serotonin: the hormone of happiness, consumed during the day. Clear timing of waking up and going to bed helps our brain to fix a certain time interval as a time of rest and relaxation: falling asleep will be faster, and in the morning you will wake up yourself a couple of minutes before the alarm clock. The absence of the desire to throw this very alarm clock deeper under the bed and sleep on is also a nice bonus.
Sound, healthy sleep on a schedule is a habit not just for those who are concerned about their level of productivity or achieving personal and professional goals. Your body will respond to it with improved skin health, a stronger immune system and smoother mood swings.
It’s the same with nutrition. Regular mealtimes are a healthy habit not only for adherents of HLS, but also for people with sedentary jobs, those who spend much time betting at a bookmaker casino 20Bet instead of walking or working out, with gastrointestinal problems or body mass index. And we aren’t talking about restrictions or the choice of certain foods: only to prepare the body for the intake of food. By accustoming your stomach to a certain eating regimen, over time you will notice that you need less food to get full, the heaviness and burning will go away: it’s because the gastric juice for digesting food will be produced in advance.
A smart watch can help with this healthy habit: it will remind you both of dinner time and when it’s time to go to bed. They will also assess the quality of sleep and the number of calories eaten and burned during exercise.
People write so much about the benefits of exercise that at some point you may get the impression that walking is a panacea for all ills. It helps you get your sleep patterns in order, strengthens your muscular skeleton and bones, is an effective prevention of a variety of diseases, improves your metabolism and reduces stress levels.
In fact, there is no easier and budget-friendly way to provide your body with background exercise than a walk. From home to the subway, a few extra bus stops to work, through the park, with the dog, in a museum, around town from point A to point B.
And while there are no norms or sprint distances you need to cover in a day or a week, you can stick to the 10,000-step figure as a benchmark. Although there is a perception that this figure is just another marketing ploy, it’s suitable both as a reference point for the future (if you are just beginning to cultivate the habit of walking more) and for experienced walkers as an arithmetic average.
Pedometers can help turn this habit into an interesting interactive activity. The functionality of fitness bracelets allows, for example, not only to count the total number of steps, distance walked and step speed, but also converts all indicators into the number of calories burned, determines your heart rate level, and at the end of the week – displays the average of your activity.
If you team up with someone else and compare the data on the distance covered, there is a sporting interest and motivation to take the first place of the overall top. Psychologists, by the way, call the feeling of having like-minded people and a healthy competitive spirit one of the strongest incentives for forming habits as such.