Introducing healthy habits for a longer life don't have to be monumental steps. Each small step can eventually lead to lasting and significant results and a longer and stronger lifespan. Here are 10 ways that you can make small changes that lead you to a fitter and healthier lifestyle.
You don't have to join a gym to get physical activity a part of your daily routine. Start by adding just 20 minutes of walking twice a week to boost your mood and your fitness level. If you don't want to go outside in the cold, or prefer to exercise in private, try a yoga or Pilates DVD. By getting up half an hour earlier than usual you can start you day with a peaceful mind and flexible body.
Commit to including more cardio-friendly oils in your diet. These include mono- and poly- unsaturated fats. For example flaxseed oil, olive oi, sesame and organic coconut oils all contain heart-healthy and protective elements to prevent ageing and reduce inflammation. Alternatively you can swap the butter on your breakfast toast for hummus and you can snack on seeds and nuts.
Empty your kitchen cupboards of unhealthy snacks and replace with unsulphured dried fruit and fresh fruit. Keep unsalted seeds and nuts at hand to save you reaching for something that is processed or manufactured with trans-fats.
Learn portion control. Small meals improve your digestion and metabolism. Try eating until your stomach is 75% full instead. Include lean protein, vegetables, fruit and carbohydrate in your daily intake.
Future proof your bones by adding at least one calcium rich food to your diet each day. Low fat yoghurts, leafy greens or salmon are all excellent sources of calcium and can prevent the onset of osteoporosis, as can gentle exercise such as Pilates or yoga.
Green vegetables have anti-oxidant power. Include at least one serving of greens each day. This might be one cup of green beans or broccoli. Try a watercress sandwich or even steaming broccoli and adding olive oil with a sprinkle of sesame seeds. Early summer brings a wider variety of green produce to the market.
Drink at least six to eight glasses of filtered water each day. This is just as important in the winter as the summer as the body can become dehydrated by heating systems. Our body is almost 70% of water and needs to stay hydrated to run optimally and to disperse toxins to prevent ageing.
Eat more fiber to stay regular, to slow down digestion and for a healthy blood sugar. The digestion of beans, nuts, seeds, fruits and vegetables will slowly deliver energy throughout the day.
Give your brain a boost by doing logic puzzles, online memory games or the crossword. Giving your brain a daily work out will not only boost your cognitive performance, it can also protect your memory from the ravages of time.
Improve your sleep by cutting out the caffeine and opting for herbal teas instead. Engage in some light stretching before bed and relax your muscles one by one once you climb into bed.
Thomon Wardle is an experienced practitioner of the pilates exercises. If you would like to know more about how pilates and yoga can be used in conjunction with other healthy habits, visit http://www.getfitwithpilates.com and download a free eBook worth £9.95
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