Try to do both aerobic exercise and strength training. Aerobic exercise gets your heart rate up and improves your endurance. Possible activities include jogging, fast walking, swimming, and many types of sports. Try to do 75 to 150 minutes per week. Strength training, like weight lifting, will improve your bone density and build muscle. Try to do it two times per week.
Have a checkup once a year. If your doctor recommends other screenings, do them. If you have a chronic condition, talk to your doctor about how to manage it to either improve it or prevent it from getting worse. Know what health problems may run in your family and get screened regularly.
Drive carefully, wear your seat belt, and obey speed limits. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Use caution when crossing the street as a pedestrian. Look both ways to see if there are any cars around. Wear appropriate protective and safety gear when playing sports, particularly risky sports like football, horseback riding, rock climbing, bungee jumping, skydiving, skiing, and snowboarding.
Drinking alcohol in low amounts should be ok for your health as long as you are healthy and don’t overdo it. Excessive drinking can make you more likely to get cancers of the digestive tract, heart problems, strokes, high blood pressure, liver disease, and to suffer injuries in accidents. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you do drink, be careful not to mix alcohol with medicines, including over-the-counter medicines, that may interact. Don’t drink and drive.
Lung diseases, including cancer Cancer of the esophagus, larynx, throat, mouth, bladder, pancreas, kidney, and cervix Heart attacks Strokes Diabetes Eye disorders like cataracts Respiratory infections Gum disease
Dehydration Confusion Memory loss Psychosis Seizures Coma Brain damage Death
Though meat and animal products are common sources of protein, you can also get all of the proteins you need from plant foods, such as lentils, beans, hemp seeds, quinoa, chia seeds, seeds, and nuts. Proteins are found in meat, milk, fish, eggs, soy, beans, legumes, and nuts. Adults should eat 2 to 3 servings of high protein foods per day. Childrens’ needs will vary according to their ages.
Fruits include berries, beans, corn, peas, cucumber, grains, nuts, olives, peppers, pumpkin, squash, sunflower seeds, and tomatoes. Vegetables include celery, lettuce, spinach, cauliflower, broccoli, beets, carrots, and potatoes. Fruits and vegetables are low in calories and fat, but high in fiber and vitamins. Eating a diet that is high in fruits and vegetables can reduce your risks of developing cancer, heart problems, high blood pressure, strokes, and diabetes. Try to eat 4 servings of fruits and 5 servings of vegetables per day.
Focus on getting most of your carbohydrates from natural sources like fruits and vegetables and reduce your intake of carbohydrates from items like baked goods and other processed foods. Simple sugars are found in fruits, milk, milk products, vegetables, and processed sweets. Complex carbohydrates are in beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, whole-grain breads. About half of your daily calories should come from carbohydrates, with most of it coming from complex carbohydrates as opposed to simple sugars.
Common sources of fats are butter, cheese, whole milk, cream, meats, and vegetable oils. Eating too much fat increases your chances of high cholesterol, heart problems, and strokes. You can reduce your fat consumption by eating lean meats, poultry, fish, and drinking low-fat milk. [10] X Research source Many restaurants enhance the flavor of their foods with ingredients that are high in fat such as cream, whole milk, or butter. By cooking your food yourself, you can control the amount of fat in your food. Don’t choose fat-free or low fat foods. You need fat. [11] X Research source . Contrary to popular beliefs, dietary fat does not make you fat[12] X Research source [13] X Research source . However, don’t eat too much fat as it is unhealthy.
Vitamins and minerals occur naturally in many foods, especially fruits, vegetables, whole grains, meats, and dairy. If you are concerned that you may not be getting enough vitamins and minerals, talk to your doctor about adding some multivitamin and multi-mineral supplements to your diet. The needs of pregnant women and children may differ from the needs of others.
Too much salt can cause high blood pressure and aggravate heart, liver, or kidney conditions. Most foods contain some salt naturally and many have salt added to enhance the flavor. Adults should consume no more than about a teaspoon of salt per day. If you have a health condition, you may need to eat much less. Avoid fast food. Not only is it high in fat, but it is also usually very high in salt.
The amount you need will be influenced by your body weight, your activity level, and the climate you live in. The best way to stay hydrated is to drink enough water that you don’t feel thirsty. If you urinate infrequently or pass dark or cloudy urine, you probably need to drink more.
Maintain your social network though corresponding by writing, telephone, or in person. Using social media can also help people stay connected. Regular social interaction will help you relax and take your mind off your stress. If you feel isolated, consider locating a support group or counselor to help you.
When you sleep, your body can put more energy into fighting off infections and healing. Try to get at least 7 to 8 hours of sleep per night. Some people may need even more.
Look for something that is inexpensive which you can do all year long. Possibilities include reading, listening to music, art or photography, crafts, or sports. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Avoid competitive activities that will put additional pressures on you.
Visualization of calming images Progressive muscle relaxation in which you concentrate on tensing and then relaxing each muscle group in your body Meditation Yoga Massage Tai chi Music or art therapy Deep breathing
Do activities that give you a sense of purpose. Many people enjoy volunteer work in their free time. Nourish your brain with intellectual stimulation. Whether it comes from friends, family, or taking informal courses, or taking up a new craft, learning will keep you enthusiastic about the world around you. Connect with others. For some people it is with family, friends, a religious organization, or the community around them, but whoever the people close to you are, they will help you stay happy and young of heart.
