How to Maintain a Healthy Lifestyle – Infographic

This fitness infographic will help you live and maintain a healthy lifestyle. When you are fit and healthy you have much more energy and a much better outlook on life without having to worry about health problems. 

Fitness Infographic

HOW TO MAINTAIN A HEALTHY LIFESTYLE

Key Factors:

Of the various factors that constitute a healthy lifestyle, there are four key factors that you should focus on improving in order to achieve an overall healthier life: sleep, nutrition, strength training and cardio exercise.

SLEEP:

Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind and more. Create better sleeping habits by keeping a sleeping schedule, exercising regularly, avoiding alcohol before sleep and sleeping in a cool/quite environment.

In a recent study, dieters who slept 6-8 hours per night list 56% more fat than those who were sleep deprived.

How much sleep? It is recommended that you sleep 6-8 hours per night.

If you sleep more on the weekends, then you simply aren’t getting enough sleep during the week. It’s all about finding a balance.

NUTRITION:

Eating healthy meals on a daily basis will give you the energy and nutrients to maintain a long healthy life.

The basics of healthy eating:

• Eat 3 meals and 2 snacks per day.
• Practice portion control.
• Eat lean meats, healthy fats and lots of vegetables. Aim for fresh, whole foods; only use foods with ingredients that you recognize and drink lots of water.
• Don’t eat foods made from what flours, sweetened beverages, excessive alcohol, added sugars, refined vegetable or seed oils, and highly processed foods with artificial ingredients.
• Don’t Skip Meals: Especially breakfast. Skipping meals will put your body into starvation mode, which will cause your body to store fat.

CARDIO:

Cardiovasculare exercise is one of the key components that you never be left out of a fitness plan. Not only does cardio burn calories and aid in weightloss; it also provides a wide variety of health benefits.

Best Cardio Exercises:

• Hiking
• Starimaster
• Biking
• Dancing
• Running
• Walking
• Boxing
• Elliptical.

For Optimal Results:

• Find an exercise you enjoy
• Keep your heart rate moderate to high, 60-70% MHR
• Find a high intensity sport to play
• Aim for time, not distance
• Try to burn 500 calories each cardio session
• Create attainable goals: 1 week, 3 months, 1 year

STRENGTH TRAINING

As you age, lean muscle  mass naturally decreases. Including strength training in  your regular fitness routine can reverse this process and provide dozens of health and wellness benefits.

Strength Training Tips:

• Start slowly and take the time to recover at least 2 full day in between muscle groups.
• Strength train 2-3 hours per week.
• Do circuit training or high intensity interval training.
• Use light to moderate weight.
• Do 3-4 sets of 10-20 reps and rest 30-60 seconds between sets.
• Focus on 1-2 muscle groups per day
• Try to burn at least 300-500 calories each hour.

OTHER KEY FACTORS

• Keep Track:  Track your progress and results with online apps to keep you accountable
• Tobacco: Reduce smoking to 1 pack or less, per week.
• Vitamin D: Get outside and get 20 minutes of sunshine daily. Wear sunscreen and enjoy the fresh air and scenery to reduce stress & relax.
• Set Goals: Set 1-3 month goals and make a timeline for them. A goal without a timeline is a dream.
• Alcohol: Limit yourself to no more than 3 drinks per day; and no more than 2 days per week.
• Water: Drink 80 oz. of water a day. Don’t rely on soda, sweetened teas, juices or caffeinated drinks.