Question

What are the factors affecting physical fitness and wellness? How can prevent from it?

Dr.Sucharitra Picasso · Accepted Answer

Hello,

We need to make few changes in our life to stay fit and healthy (if there is no medical condition):
- Just walking alone is a very beneficial exercise which can help you stay in shape, feel more energetic, and get healthy. Always take stairs rather than taking an elevator.
-Standing while you work can help your body get more activity than if you were just sitting down. Spend at least some of your work day standing instead of sitting in order to help your blood flow and maintain your muscles. 
-Do more chores. Lots of household chores actually involve a lot of exercise and being better about doing chores can be a great way for you to fit activity and exercise into your day. 
-Aim to exercise for a total of 30 minutes per day and you’ll easily be able to maintain your fitness level. 
-Some exercises will be more efficient than others, and choosing these more efficient exercises means that the small amount of time that you do spend exercising will really count. Try to choose exercises that focus on your core muscles, since your legs and arms can get activity through daily activities like lifting bags of groceries and walking a longer distance from your car. Try squats, planks, burpees.
-Get indulge into some activity at home like riding a bicycle, swimming, playing active games with your kids.
-Eating right. Cut out unhealthy fats and take in healthy fats. The easiest way to identify unhealthy fats is to look for “solid” fats, or fats that are solid at room temperature. Get plenty of protein. Protein will help you maintain your muscles and also give you the energetic feeling that you may be missing now that you’re getting less exercise. Good protein sources include skinless chicken, salmon, sardines, almonds, walnuts, peanuts and peas. Eat properly portioned, balanced meals. Generally, about ⅓ of your plate should be fruits and vegetables and ⅓ of your plate should be grains. The final third should be a mix of protein and low-fat dairy (cottage cheese, eggs, non-fat milk, etc).
-Drinking enough water also has the added bonus of keeping your hunger level down, helping you to maintain the lower calorie count that you’ll be getting now that you’re not exercising as much.

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