[LifeStyle] How to return to an active and healthy lifestyle

[#Steeven.™]

Acquiring or resuming healthy lifestyle habits does not have to become a complicated task. People will be able to maintain or regain good habits with a few minutes of physical activity a day or with a planned market that contributes to the body, what it needs.

Currently, a significant number of people have had to adapt to new routines, some work and others school. In this way, they spend most of their time at home fulfilling their different obligations. These changes can cause anxiety, affecting balanced eating habits; In addition, small spaces can favor little physical activity. For these reasons, it is important to pay attention to daily dynamics to try to maintain the normal functioning of the body.

Carlos Alberto Ulloa, sports physician and member of the Herbalife Nutrition Nutrition Advisory Council, agrees that sometimes the body can be used to sitting all day, which lowers energy levels leading to a less active lifestyle.

“Breaking this cycle is essential if you want to gain and maintain motivation to achieve personal wellness goals. For this, making the body move regularly, complying with the minimum of daily physical activity, is healthy. It is important to try to maintain a healthy bone density as the years pass, physical activity that is high impact in nature, such as walking, running or jumping, can help maintain healthy bones. This helps the body to recover a lot after going through a prolonged period of low activity ”, says Ulloa.

According to the World Health Organization, for adults a minimum of 150 minutes per week of moderate intensity exercises, or 75 minutes per week with high intensity activities is recommended. In the case of children and adolescents, they should practice physical activity of moderate or high intensity for a minimum of 60 minutes a day, at least 3 days a week, this should include activities that strengthen muscles and bones.

Ulloa also advises lifting weights and combining this physical activity with a high-protein diet that will ensure the development of lean muscle mass, which is favorable for metabolism and can help people feel better. Of course, a sports-medical evaluation must be carried out to know the internal and external condition, the strengths and the body limits.

On the other hand, spending more time at home with long periods of inactivity can cause people to increase their caloric intake without consuming enough nutrients necessary for the normal functioning of the body. Also, when times are tough there may be a tight budget; However, eating nutritiously does not mean spending a lot, it just requires reading the labels well and knowing the best options.

So, it is important to implement good eating habits and take into account the types of food that are bought and kept at home, understanding the nutritional needs of people. According to Clara Lucía Valderrama, Member of the Herbalife Nutrition Advisory Council of Dietitians, the most recommended types of foods are those that contain vitamins, minerals and fiber, essential for the normal functioning of the immune system.

“Consuming a daily combination of whole grains such as wheat, corn, rice, legumes such as lentils, beans, vegetables, fresh fruits and some food of animal origin such as meat, fish, eggs or milk, will help the normal functioning of our body and maintain the normal functioning of the immune system ”, says the nutritionist.

Valderrama also recommends reducing carbohydrate portions, including one per meal, since physical activity is less at home. As a snack between meals, people can eat raw vegetables, fresh fruit, or unsalted nuts. You must have good hydration, since drinking water instead of sugary drinks is an easy way to limit excess calories.

 

Finally, some quick tips are:

Planning is a key component in keeping your budget on market purchases.

Make a weekly list and prioritize nutrient-dense foods, such as fresh or frozen fruits and vegetables, lean proteins, and whole grains.

Follow balanced recipes. There are a number of online resources that offer delicious preparations that also meet nutrition goals.

Have smart snacks. In the different stores and supermarkets there are loose snack options that include nuts and dehydrated fruits that can provide unsaturated fats, vitamins and minerals.

Using items from the fridge and pantry, for example, adding fruit to yogurt, roasted chickpeas with olive oil in the oven to make them crisp, or a refreshing shake that provides protein and can help satisfy your appetite.

It is important to implement good eating habits and take into account the types of groceries that are bought and kept at home.