Whether you love to lift heavy weights or aspire to run your first marathon, fitness builds strength, endurance and flexibility while providing an opportunity for self-discovery. It’s also a powerful tool for mental health and emotional well-being.
Fueling the body for exercise requires proper nutrition. Eating a variety of real, wholesome foods supplies the nutrients that help you perform better and build stronger muscles. Consult with Chase Lynn Fitness & Nutrition for expert guidance.
Eating well is one of the most important steps you can take to feel your best. It can help reduce your risk of many diseases and increase your energy levels. Food is made up of nutrients, including protein, carbohydrates, fats, water, vitamins and minerals. Eating a variety of foods each day ensures you get all the nutrients your body needs to function and thrive.
There’s a mountain of research supporting the health benefits of eating whole foods — that is, things that grew or were picked from plants and trees. Choose these over processed foods, which are higher in sugar and salt and lower in fiber and vitamins.
Emma is a highly skilled Accredited Practising Dietitian and the Managing Director at Eat Well Nutrition Service. She is responsible for business operations, strategic direction and management of client relationships. Alongside her business role, Emma regularly works with our aged care and private hospital clients. This hands on approach allows her to remain clinically active and mentor her team of Eat Well dietitians. She is passionate about providing the highest quality of dietetic care and has a particular interest in the treatment of cancer patients. Emma also has a love of travel and enjoys incorporating this into her daily work.
Move Your Body
When you move your body, your brain releases a hormone called dopamine that has a positive effect on mood. This is why exercise makes you feel good. Multiple studies have shown that being sedentary for long periods of time shortens life and can increase the risk of many chronic diseases. In addition, movement stimulates the gut and can promote good bacteria to be released. Exercise can also help to regulate blood sugar and lower blood pressure.
Exercise can help to strengthen your bones and muscles. Having strong, healthy muscles can reduce your risk of injury and make it easier to move and live your life.
The best types of exercise include activities that use all of the major muscle groups and increase heart rate. Examples of these are walking, running, swimming and using weights or a resistance band. Incorporating these into your routine can keep you fit and active throughout the week.
Adding in more social activity that doesn’t necessarily feel like exercise, such as playing pickleball or kickball can also help you stay in shape. “If it doesn’t feel like a workout, you’re more likely to do it,” Boyd says.
Rethinking what qualifies as a “workout” can help you create a fitness plan that fits into your lifestyle. “It’s important to create a plan that includes daily ‘owed’ movements, such as walking and stretching, with cardiovascular work, strength training and social activity sprinkled in,” Boyd says.
Moving your body can be as simple as taking the stairs instead of the elevator and walking or riding your bike to work rather than driving. You can also try joining a group sport or taking an exercise class. Many of these classes are available at a low cost or for free with a health insurance card.
Another option is to use a smartphone app that tracks your steps and activity and gives you goals to meet. Many of these apps offer gamification, which can help motivate you and give you the feeling that you are achieving something.
Sleep Well
Sleeping well may be one of the most important things you can do for your health. Sleep supports good mental and physical health throughout your life, helps you maintain a healthy weight, and contributes to your energy levels. Getting enough sleep also helps you learn, remember, and perform your best.
While you’re sleeping, your brain and body are working hard to keep you healthy and functioning. Insufficient or poor quality sleep can cause problems with mood, memory, heart and blood pressure, metabolism, the immune system, creativity, and your ability to work, learn, and get along with others.
Insufficient sleep can also contribute to health problems, such as obesity, high blood pressure, depression, diabetes, heart disease, and stroke. Sleeping well is a non-negotiable part of staying fit, but how you sleep also depends on your daytime habits and lifestyle choices.
For example, a regular exercise routine in the morning can make it easier to fall asleep at night, and it can also help reduce symptoms of sleep disorders, such as restless leg syndrome. However, exercising too close to bedtime can elevate the heart rate and cause sweating, which can interfere with sleep. It’s best to finish moderate or vigorous exercise by at least three hours before you go to bed, and you should also avoid eating a large meal right before bedtime.
Creating a relaxing and consistent bedtime routine can help you relax and prepare for sleep. This can include reading, taking a warm bath, or listening to soothing music or calming voice. It’s also important to limit your screen time before bed, and keep electronic devices out of the bedroom.
Most adults need at least seven to eight hours of sleep a night to feel rested and alert. But the amount of sleep that’s “enough” can vary widely among people, and it changes over the course of a person’s life. If you’re not feeling refreshed by the amount of sleep you’re getting, it’s a good idea to talk to your healthcare provider about making changes to your daily habits and routines. The amount of sleep you need to stay healthy also varies with age.
Take Care of Yourself
When you’re juggling a full life and working to maintain your health, self-care can feel like a luxury. But taking the time to hydrate, stretch or foam roll is just as important as your morning cardio session or evening weight training. When you’re properly fueled, your body can perform at its best.
Think of the fuel you put into your car: You can pour the cheapest gas into it and it’ll still run, but over time, the engine may seize or wear out faster. Similarly, you can fuel your body with nutrient-dense foods that provide the vitamins, minerals, antioxidants and fiber it needs to stay strong and healthy.
Incorporating physical activity into your daily routine can be challenging at first. But once you establish a good routine, the benefits of regular exercise can become easy to see. Start by setting realistic goals for yourself. You can use tools like exercise planners, logs and sample exercise routines to help you get started. It’s also helpful to find ways to motivate yourself, such as making a gym buddy or planning your workout for the time of day when you’re most awake and energetic.
Make sure you check with your doctor before starting any new physical activity or exercise program, particularly if you’re over 40 years old, overweight or have a chronic medical condition. Also, be aware that exercise can lead to sore muscles or injury if you don’t prepare your body properly. Listen to your body and stop exercising if you experience pain, shortness of breath or dizziness.
Finally, it’s a good idea to reassess your goals every six weeks or so to ensure you’re meeting the recommended amount of physical activity each week. You can use tools like exercise planners, progress charts and even a fitness app to track your progress.
A career as a nutrition and fitness coach can give you the skills and knowledge to help others take care of themselves physically, nutritionally and emotionally. If you’re interested in exploring this exciting field, click the button below to connect with a WellSpring admissions representative who can answer your questions and help you find the right program for you.