health

10 tips to stay fit and healthy at home

Those with the money and the space can set up a dedicated home gym. (Rawpixel Images)

In order to stay fit and healthy, you need to get moving and start exercising. A gym membership is not necessary as a regular exercise routine can be practiced in the comfort of your home.

Here are some easy-to-follow tips from the experts to keep fit and healthy at home.

1. A plan

Create a schedule and make an exercise or exercise routine a priority.

People tend to argue that they do not have the time to exercise all the other responsibilities on their shoulders.

But sometimes it is just a matter of setting priorities and making time to exercise to keep you in shape and mentally.

2. Start slowly

To be consistent with exercising at home, start slow so you don’t lose focus or motivation.

The reason behind this is that you may feel very tired or run out of ways to challenge yourself as you get used to a certain routine.

You don’t have to like to exercise. But another reason to start slowly is to find out what works best for you and when to do so.

Be kind to yourself. There will be a few days not exercising and good days when you stick to the plan.

Don’t punish yourself for the bad days but work hard on the good days until you establish the consistency you need.

Water helps regulate body temperature, lubricate joints, protect the spine, and eliminate waste and toxins. (Rawpixel Images)

3. Drink water

Make it a habit to drink lots of water. Your body needs enough water to function properly.

Water helps regulate body temperature, hydrate joints, protect the spine, and eliminate waste and toxins.

Just keep in mind that everyone is different, and everyone needs a different amount of water. Approximately six to eight cups a day is a good start.

For a more specific account tailored to the needs of your body, multiply your weight by two thirds and the result is your required specific daily intake.

Keep a bottle or water bottle on hand to remind yourself to drink from time to time. Replace sugary drinks with water at mealtimes, and be sure to drink water when exercising.

4. Stand and move around

Working from home, you can be distracted until you forget to stand and move. Set an alarm to remind you to wake up from time to time.

Sitting for long periods not only causes back pain, but it can also lead to some serious health problems later on, such as cardiovascular disease.

5. Create a sports area

Create a dedicated workout space.

You can buy gym equipment that suits your needs for a dedicated space or you can work with things you have around the house, like water bottles filled as weights.

The important thing is to designate a specific area for the exercise, even if it is near your bed.

You can purchase the gym equipment that suits your needs for a dedicated space or you can work with the things you have at home. (Rawpixel Images)

6. Change your exercise routine

Change your exercise routine from time to time because it gets too easy or boring. Or if you’re afraid to start with a single exercise, say workout the legs with dumbbells, try something different like high-intensity interval training (HIIT).

You can also do short, sharp chores from time to time. Variety doesn’t just mean changing the routine, it can also include adjusting the duration, especially when pressed for time.

Add in resistance and balance training, which is especially helpful as you get older because you start losing muscle mass.

Resistance training can help slow this loss. Balance also suffers as you age, so balance challenges and aerobic exercises are good additions to your workout routine.

7. Use of technology

There are now tech innovations to help you stay fit and healthy at home. Follow exercise videos online at your own pace.

Or download apps that provide metrics and analytics for your health, suggest exercises, determine how much sleep you need and the best amount of calories.

Smart fitness watches and other gadgets can help monitor your progress as well.

Add fiber to the diet by eating more fruits, vegetables and whole grains. (Rawpixel Images)

8. Add more fiber to the diet

Staying fit and healthy isn’t just about exercise, but diet is important too. Add fiber to the diet by eating more fruits, vegetables and whole grains.

The water content of fruits and vegetables is absorbed more slowly, keeping the body hydrated for longer. Don’t like fruits and vegetables? Make juices.

Also, avoid processed foods.

9. Set up a self-care routine

Your mental and emotional health is just as important as physical health, so set up a consistent self-care routine.

With life being busy, people sometimes forget how important it is to take a break and relax in their minds.

Try turning off the phone and getting more sleep.

Read a book or start a magazine. Take a warm bubble bath with a cup of tea or a glass of wine and your favorite music.

10. Make all of the above a habit

Consistency is key to staying fit and healthy, even at home.

According to psychologists, it takes 22 days to form a habit, so try to stick to debt with your exercise and self-care routine for 22 days.

Once you get past this, doing all the things you need to do to stay healthy will come naturally.

Having a reward waiting when you reach your goal can motivate you to strive for your goals.

Reward yourself from time to time – like indulging in some ice cream – if you lose some weight or maintain your workout routine. (Rawpixel Images)

Eat a scoop of ice cream when you lose a pound, for example. Follow the four-day rule – don’t let four days go by between workouts to make a workout a habit, or don’t let four days go by without taking some time for yourself.

Final thoughts

Going to the gym may motivate you to keep exercising, but don’t stop if you can’t.

You can exercise at home, too. The tips above are a start, and there is a lot more that you can discover for yourself.

The most important thing is to make an effort to stay fit and healthy.

Denise Relogo Howell is the founder Psychology And host DRH Show. You can contact him on Twitter @drelojohowell

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