In our highly competitive world, we go to great lengths for a fruitful career and try to give the best to ourselves and our loved ones. Yet, we often take our body for granted. Here are some of the mistakes we do unknowingly that end up with a health hazard in the long run:
Sitting for long hours - Our body, made of more than 640 muscles and 206 bones is designed to move! Sitting for hours in the workstation, in front of the computer or television etc. without any activity leads to a sedentary lifestyle. Lowers metabolism, leads to obesity, wrecks your posture and often causes backaches. Incorporate as much activity as possible throughout the day. Try getting up after every hour, walk up to a colleagues desk instead of using the phone, Form a group and go for a walk with your colleagues post lunch. Works wonders with your office relationships as well as your health. Try parking your car a few paces before your office so you can walk down to it. Instead of the lift, take the stairs and if you are really enthusiastic about your fitness, sign up for a group fitness class or a gym membership along with your colleague. This way you will keep each other motivated.
Skipping meals - Happens when you are either too busy or trying to lose weight. Best to avoid it as it reduces your energy levels, alters your metabolism and when you consume food, the body stores it as fat for future use, making you gain weight instead of losing it! When you skip meals on a regular basis, your body is deprived of nourishment. Your ability to concentrate reduces drastically and your mind gets occupied with indulgent, calorie-rich foods making you overeat them later during the day. Research shows that a proper breakfast, balanced meals and healthy snacking optimises metabolism and helps you maintain your weight. Pre-plan your day’s meal’s including the in-between snacks and carry it with you to office. Stick to your meal times, keep a 2 hour gap between meals and help keep those cravings at bay.
Eating out too frequently - Food from outside may be a lot more fun to have or might be convenient but contains excess oil, spices, preservatives and can lead to poor digestion, obesity, high blood pressure, coronary artery disease. Always try to have home-made food and avoid snacks with trans-fats. If you are too busy to cook hire a maid who can help you out with the cooking or ask your domestic help to cook on weekends so you can be free and she would also be happy to earn some extra bucks. Limit restaurant food to 2-3 times per month. Choose healthy options from the menu card or instruct them to use less oil.
Junk food - Is attractive, addictive, calorie dense and lacks fibre and nutrition. No harm in having it occasionally but excessive indulgence in junk food lowers energy levels, makes you tired and lazy so you don’t feel like exercising. It is one of the primary contributors to obesity and diabetes. And should never be substituted with regular meals. If you really have to have it then best to share it and observe portion control. Opt for a slice of pizza instead of 3-4 slices. Share the pastry, aerated drinks, chips or french fries. Carry fruits, nuts or dry fruits and have these instead. Always go through the nutritional information and make a wise choice.
Smoke and alcohol - Leads to cancer, damages the lungs and liver, causes premature wrinkles, yellowing of your teeth, bad breath and also reduces bone density especially in women.
Lack of sleep - Staying up till late at night regularly whether for work or to unwind through late night parties or watching TV interrupts with your sleep pattern, causes stress and high blood pressure and can also lead to obesity. Since the body repairs itself while we are sleeping, it is essential to catch at least 6-8 hours of sleep. Prioritising and planning your work at the beginning of the day will give you peace of mind through the day and a peaceful sleep at night.
Lack of Exercise - Exercise is usually the first thing that gets sidelined due to hectic schedules and busy lives. Exercise strengthens the muscles, bones and heart. It keeps you positive, prevents osteoporosis, helps manage stress, depression, and lifestyle diseases like obesity, diabetes and high blood pressure. A minimum of 180 minutes per week of exercise is proven to show health benefits. Dedicate an hour during the day for exercise or if you are really busy call for a certified personal trainer, they might be a little expensive but investing in good health is perhaps the best investment that one can make.
Good health keeps you ahead in the long run. Makes you optimistic and ready to accept any challenge. It is truly the most precious thing you have. Take care.
*Image source: Google
Current lifestyle and technology have reduced activities and encouraged junk food habits, resulting in childhood obesity at an alarming rate, especially in the urban population. In today’s day and age where there is fierce competition in every field, it is important to strengthen the fitness foundation of your child by helping them live an active and healthy life from an early stage. Daily, just 60 minutes of low to moderate intensity of physical activity benefits your child in the following ways:
