Living a long and healthy life can be affected by factors such as your weight and stress level. These factors can impact your risks for depression, anxiety and a wide range of physical ailments ranging from heart disease to diabetes. However, by making a few changes to your lifestyle, you can lose weight and live well, putting you on track for a long and healthy life.
Step 1
Add aerobic exercise to your weekly routine at least 30 minutes a day most days of the week. Regularly change up which exercise you choose to perform such as swimming, hiking, running, walking, exercise classes or using gym equipment like ellipticals, treadmills or stair steppers. Aerobic exercise strengthens your heart and lungs, keeps your weight under control and reduces your risks for diseases. These cardio-boosting habits will increase the length and quality of your life.
Step 2
Include strength training as part of your workout at least two days a week. Focus on each of the major muscle groups including arms, legs, shoulders, chests, back, abodminal and glutes. Use a mixture of free weights and weight machines, or use resistance exercises like pushups, situps, squats, pullups and lunges.
Step 3
Include more foods that are high in fiber and nutrients such as fruits and vegetables, and less foods high in saturated fats and calories like sugar-filled snacks and fattier cuts of meat. Include a wide range of foods from different food groups to benefit both physical and mental health. Focus primarily on fruits and vegetables, along with legumes, nuts, seeds, low-fat dairy, lean meats and whole grains in moderation.
Step 4
Consider controlling your stress levels through deep breathing techniques, yoga, tai chi or massage therapy. Techniques like yoga help encourage deep breathing and relaxation, while massage encourages blood circulation as well as relaxation. Consider a one-on-one behavioral therapy session as an outlet to discover the causes of stress or anxiety, as well as alternative coping mechanisms to help limit stress.
Step 5
Find an active hobby to help control stress and increase your weekly calorie burn. Hobbies may include biking, hiking, inter-mural sports, canoeing or any other activity which increases your heart and respiratory rate. Even gardening can be effective exercise and put a smile on your face.
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