DAILY FITNESS ROUTINE

We are all striving hard to maintain the fitness levels, as they directly reflect on our everyday life, performance, well being and our perspective towards tasks on hand. It is also evident from the research and opinions collected over the period in different locations globally that it is difficult for a working professional to maintain regular schedule of Fitness in professional GYM etc. so HOW TO MAINTAIN DAILY FITNESS in our everyday life without scheduling third party involvement and making it a routine.

Yes it can be done, with just three major principles in our life, so let’s breakup these three essential modules to understand it better

PHYSICAL

JOG /RUN – yes it is essential part to your regime of daily fitness, engage in jogging or brisk walking anytime a day, it keeps your heart and lungs active and increase the blood flow for overall health.

Set up a daily walk, run or cycling routine say in early mornings [advisable] or evenings , and keep a short term aim to increase the time and distance.

Increase your daily walk time, even in office make sure you stroll on every call on your cell phone , take up stairs or walk down stairs as it may suit you

Put more efforts on the daily routine, if you think it’s a nearby grocery store approach it on a bicycle rather than a car or take biking to the school or college than on a mobike or car

STRETCH / EXERCISE– yes exercise at home , no need to hit the gym as everyone cannot afford the time due to work and life situations , there are lot of information available on internet on exercise at home plans etc. or exercises which can be performed at home like

YOGA: excellent overall package to your external and internal health, good yoga performed with accurate breathing exercises is the best way to keep fit.

PUSH UPS: simple and effective for the upper body work out, maintain the endurance levels and create a base line to improve every week on it

SIT UPS: lower body work out, same way keep increasing the numbers

STRETCHING: general body stretching increases the overall body endurance and flexibility, it promote the hormones to motivate you to do more. Floor stretching or stand up stretching is popular to start with.

MENTAL

Mental or psychological conditions of the brain also are important to ensure you have a fitness regime , you need to understand the body needs and your fatigue levels , at times you need to motivate yourself to do that extra bit

MOTVATE YOURSELF: keep motivated yourself to gain that extra bit of fitness and health, keep the track of your short term goals, and mark the achievements of short term goals.  

MAINTAIN STRONG WILL POWER: Initially when you start , for those starting days the body will resist the change in the routine and will overcast you with fatigue and pain , let it go just maintain your schedule and its going to be new normal in few days , strong will power is needed initially and thereafter to maintain the healthy lifestyle. Stick to your plans whatever may come through.

TREAT YOURSELF: Short goals achievements are the biggest motivator, see if you have achieved running for a mile in 3 minutes to start with, treat yourself on this achievement and this is going to motivate you for that extra achievement.

CULTIVATE YOUR SURROUNDINGS or CREATE A TEAM:  WHEN in a gym or fitness centre don’t let other take you down by comparing their fitness levels to yours, you are the beginner and they are on intermediate or pro levels, rather get motivated to reach there, create a circle around you of the positive thinkers and like minded people this will be help in shouldering each other.

SLEEP WELL: sleep enough minimum 8 hrs a and a sound one , reduce your screen time, your body needs repair time and it is also required to pace up your metabolism

 BALANCED DIET:

Immediately on the first count get rid of the junk food , most of the people ignore it or just cannot control it , believe me it’s the first step to do starting a health regime , junk food is poor in nutrition value and high in sugars and sodium. Avoid donuts, cakes and bakery as they are high in sugar and carbs which immediately turn to FAT on consumption

Get on to balance diet plan, read the other blog of mine on balance diet plan to get into details. Health food must contain required amount of balance between FIBRE, PROTIEN, and NUTRIENTS

AVOID foods using artificial ingredients

AVOID foods high in FAT, processed meats, hydrogenated oils etc.

#8 SUPER FOODS FOR HEALTHY LIFESTYLE

DRINK LOT OF WATER: our body is 65% of water, so keep replenishing it timely, yes it is important to consume water equivalent to 4% of our body weight, and suppose you are 80 kg in weight so ensure having 3.2 liters of water or fluids in any form daily. Adequate intake of water in timely gaps ensures active metabolism ad helps in process of digestion of complex fiber and carbs.

If you are on exercise regime, increase your water intake as you tend to sweat out more during the exercise session.

4 WEEK NATURAL DIET PLAN TO FITNESS –VEGAN DIET