17 Fall Wellness Tips to Keep You Healthy This Season

Fall has officially arrived. So has the start of cold and flu season, along with the temptation to stay inside and eat comfort food. It’s the perfect season to get lazy, really.

But don’t give up on your health just yet. Keeping up your exercise routine, eating healthy, and resting enough can keep your health on track this fall season. It also will sustain your immune system if you continue your healthy habits through the end of the year. Ready to finish the last days of the year strong?

Here are 17 fall wellness tips to keep you feeling your best!

1. Do smart swaps on comfort foods — There’s nothing like a savory, rich soup on a crisp fall day. Instead of making a calorie rich clam chowder with cream, consider opting for a veggie soup filled with fiber-rich vegetables like spinach. Love sweet potatoes? Slather it with coconut oil and cinnamon instead of butter.

Info: https://coloradoprimaryhealthcare.com/2020/09/fall-wellness-tips/

Five Top Tips to Stay Healthy

Keeping physical health in top condition is important to everyone. Motivated to lose weight, improve posture, fuel athletic performance, maintain vitality and stamina until later in life, or just enhance overall wellbeing, most people search for ways in which they can do something about their health.

Here are five top tips to keep your body in shape, prevent injury, boost flexibility, and invest in your physical and mental welfare for years to come.

 

1. Keep an eye on your posture

This is easier said than done. Most people know that they don’t sit, walk or drive in an optimally balanced position, but under the stress of daily life, they forget about the common culprits that can distort a good posture. Break down your 8-hour of sedentary office lifestyle with some movement and stretching exercises. Stand up, go for a stroll or just walk to the water cooler if you’re not allowed to go far. There are stretching exercises you can do at your desk. Beware of repetitive motions if your work demands it – do exercises to counterbalance the continuous effort. Driving can also make your spine suffer. It’s important to set your car seat right and do frequent breaks if you take long trips. 

 

2. Connect exercise and fun

Exercise is beneficial for all ages. Even if you are in your senior years, doing regular exercise can help you remain independent, help your bone health, reduce chronic pain, and prevent common injuries that happen due to age-related degenerative illnesses. To stick to your exercise routine, find something that is fun. It doesn’t have to be a strict program, as long as it is something that brings you joy. Consult with your practitioner about the best exercise program, explore doing a course of clinical Pilates, especially if you suffer from a particular illness that requires careful movement.

More: https://pro-fitphysio.com.au/five-top-tips-to-stay-healthy/

25 Ways to Move More During Summer

With the onset of summer and warmer weather, there are plenty of “out of the box” ways to get exercise, #movemore and be more physically active without hitting the gym.

The benefits of an active lifestyle are too numerous to count. But maybe you’re tired of the same workout routine or need a way to get motivated after an inactive start to the year. Whether you’ve been on the treadmill all winter long, or hibernating like a bear to avoid the cold, here are 25 ways get moving while the weather is warm.

1. Gardening

If your backyard is starting to look like a jungle, transforming it into a serene garden paradise could be a boost for your body and your mind. Hauling bags of topsoil will feel like a trip to the gym while letting you enjoy the fresh air.

More: https://www.heart.org/en/healthy-living/fitness/getting-active/25-ways-to-move-more-during-summer

18 Fitness Tips These Trainers Always Give Their Beginner Clients

If you're new to working out (or if you're just thinking about incorporating fitness into your life), first thing's first—congrats. Deciding to be more active is an incredible first step to cashing in all of the amazing benefits of exercise, from better moods to improved sleep to all-around higher confidence.

But once you've resolved to start working out, that's where things can get a little overwhelming. With all of the chatter about the magic workout to do or the perfect amount of time to spend in the gym, it's hard to know where to start. And if you're not clear about what you're doing (or why you're doing it), it can be easy to throw in the towel when things don't go as planned.

More: https://www.self.com/story/fitness-tips-trainers-give-beginner-clients 

Dr. Oz's Top 10 Health and Fitness Tips of All Time

"Broccoli is the best produce option because it cleanses the liver and helps to fight cancer," he says. To reap the most rewards, the doctor suggests cleaning and slicing cruciferous veggies (like broccoli) five to 10 minutes before cooking, and then steaming or microwaving them (instead of boiling) to help retain the most cancer-fighting compounds.

Drinking water is so imperative for staying healthy, energized, and even losing weight. There are so many reasons to stay hydrated—hunger is often disguised as thirst, it boosts your metabolism, and water is the best energy drink available, he says.To find out exactly how much water you should be drinking, divide your body weight (in pounds) by two and aim to drink that many ounces of water every day.

Info: https://www.shape.com/lifestyle/mind-and-body/dr-ozs-top-10-health-and-fitness-tips-all-time

Top 10 Diet and Fitness Tips for Men

It's no secret that obesity is widespread: Nearly three out of every four men are either overweight or obese, and 50 percent of men don't engage in vigorous leisure-time physical activity for more than 10 minutes, according to the U.S. Centers for Disease Control and Prevention.

If these statistics haven't convinced you to start making healthier lifestyle choices, then at least start adopting better habits for the sake of your kids. A recent study in the Journal of Nutrition Education and Behavior found that fathers have a major impact on kids' food choices; namely, how often they eat fast food and other restaurant food, which can in turn affect their own risk for weight problems.

Ready to end your relationship with the pizza delivery guy and spend a little less time on the couch? Let these simple tips motivate you to fuel your body with a healthy diet and regular exercise.

More: https://www.everydayhealth.com/healthy-living-pictures/diet-and-fitness-tips-for-men.aspx

Self-Care: 12 Ways to Take Better Care of Yourself

Why Self-Care Matters

It’s so important to make sure you take good care of your body, mind, and soul every day, not just when you get sick. Learning how to eat right, reduce stress, exercise regularly, and take a time-out when you need it

 are touchstones of self-care and can help you anti-stress, stay healthy, and be resilient.

Why Do We Often Fail at Self-Care?

Practicing self-care isn’t always easy. Most of us are crazy busy, have stressful jobs, or are too consumed with technology to make time for ourselves. Me-time is usually last on the agenda. Worse, we can sometimes feel guilty about taking the time required to take care of ourselves. So getting started with self-care can be challenging. In my new book, Outsmart Your Smartphone: Conscious Tech Habits for Finding Happiness, Balance, and Connection IRL, I teach folks how to find time and make space for self-care. But here are some additional tips that you won't find in the book to get you started with your self-care.

More: https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself

10 tips for successful weight loss

Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be 25–30 grams (g) daily.

Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.

Instead, people can consume monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA), which are types of unsaturated fat.

More: https://www.medicalnewstoday.com/articles/303409#10-tips