Having a healthy body can be easy. It doesn't mean starving yourself or becoming a gym rat! There are 5 easy ways to have an ageless healthy body, and the best part is you can do them all today.
They involve things that are already part of your daily life:
- Relaxing Your Mind
- Drinking Water
Small steps are the easiest, and also the best way to ensure lasting change. Taking baby steps allows you to be happy and comfortable with the shifts you make. When you're comfortable you can take a step to the next level. No two people are starting from the same place, have the same body or the same goals. You'll know what's best for you.
There is no one size fits all way to get an ageless healthy body. There are however, common sense, proven facts that lead to better health. At the same time, I'm sure you've already realized that the diet your best friend used to lose 30 pounds may not help you at all.
Listen to your body. Your body is different than the bodies of your family members, your friends and your coworkers. In the end you have to tweak things to do what's right for you, within the basic rules of health. That means no more trying to convince yourself that some crazy one food diet like the ice cream diet or the egg diet, or the chocolate brownie diet is the one for you. Sorry, I love brownies too.
Your body thrives on structure.
It loves rituals and routines as much as your mind does. Set a simple plan to get started so you can do these 5 things and see how they fit in your current daily schedule. Many people fail when they try to make changes, and there's a reason. You won't do anything long term that isn't a good fit for you, so you're going to have to ease in.
What inspires you to raise the bar? Photos of healthy bodies, inspirational quotes, shopping for healthy fruits and veggies?
- If you have a particular body challenge you're facing, you may want to set a specific goal with a time frame for certain benchmarks.
- If you're just realizing that as you age, it's time to pay more attention to the body you're living in, it could be that the goal of continually taking steps to do more and better is plenty.
You decide. I'll give you an example of what that could look like with simple statements of commitment in a minute.
Want to expand on these 5 tips? If you're ready to have an ageless body, to get started click here!
Whether it's weight loss or maintenance, the easiest trick I've found is to eat smaller portions by switching from a big dinner plate to a smaller salad plate (8 inches). I started this more than 5 years ago and never missed the extra food. I've always been a member of the clean plate club so this was a good move for me and I think it will work for you too.
Let's break down the 5 easy ways to have an ageless body.
Most people need more sleep. Sleep researchers found only a small percentage of people operate at their full capacity with less than 7-8 hours of sleep. If you've been telling yourself you don’t' need that much sleep, it's not true.
The fact is, if you've been sleep deprived long-term, you have no idea what level you could function at after a few weeks of good sleep. Try adding just 5 minutes to your sleep time on either end, and then increase it as you can without increasing your stress about it.
There's a good reason to sleep more if you want to have an ageless lifestyle. Your body does heavy repairs while you sleep. There's also new science that confirms your brain is actually more active while you sleep.
Think of it like your computer or your phone. You turn off your computer at night to let it rest. It gives your operating system time to put back all those files you’ve taken out and used, and it re-organizes itself to be more efficient based on what you've done since last time it slept. Your mind does something similar when you sleep. When your iPhone or iPad gets a new iOS update, do you run the update in the middle of the day while you're doing 5 other things? No, of course not! You wait until it's time to go to bed and you plug it in so it can use all available resources to install the update. It's the same with your brain.
As you age it's even more important to get your required sleep. While you sleep your body is also in repair mode running through all the behind the scenes process it does to keep your ageless body fully functioning.
When you wake up in the morning and eat breakfast, it's called that for a reason. You are breaking the fast of the hours it's been since you stopped eating and your body completed the digestion phase and went into the repair phase. If you're up all hours and your body is always processing food, it never has a chance to do the necessary repairs.
Relaxing the Mind
Relaxing your mind makes your body happy and healthy by shifting out of the anxious and stressful energy to a place of peacefulness. It gives those stress hormones a chance to calm down and step aside. If just for a few moments, by relaxing your mind, you're signaling your body that all is well.
If just for a few moments, by relaxing your mind, you're signaling your body that all is well. You'll see evidence of this by your shoulders dropping to a more relaxed place, the slowing down of your breathing and having a feeling of "ahhh".
Believe it or not, it's possible to get to a point where you live from this relaxed state of mind and stress is the abnormal state. Relaxing your mind is just as important as any of the others here when it comes to having an ageless body. And it helps you sleep better.
You don't need to take a meditation class to be able to relax your mind. It can be as simple and turning off all external input and closing your eyes for as little as 15 seconds. You can even count in your head while you do it, slowly please. Try it now and see.
If you don't do any kind of meditation now, an easy way to start is to set a timer for 1 minute and simply close your eyes and do your best to relax until the timer goes off. Each day you can increase the timer by 30 seconds or a minute, depending on how anxious you were during the first minute.
From there you can focus on quieting your mind. Simply put, it means watching the thoughts going by and trying not to engage in the thoughts, which will lead you down a rabbit hole. In the beginning it's mostly rabbit holes, but if you give yourself time and don't judge, that will change and meditation becomes easy and natural.
You don't have to sit in any crazy position. It's best energetically if you sit with your spine as straight as possible. In a chair, on the floor, it's up to you. When I started more than 20 years ago we didn't have phones with timers, so I stood in my kitchen using the timer on the microwave. I explained to my husband who was making his breakfast, "Don't talk to me while the timer's on, I'm meditating." It may have looked silly, but that's how I learned to meditate. Take it one minute at a time.
Having an ageless healthy body requires movement. Even if your only exercise to start with is brisk walking, it has the benefit of getting your heart pumping, your blood moving, more oxygen moving through your body, and speeding up your metabolism while you burn calories. Then when you can, walk faster, longer, and at different elevations. Adding some strength training will also help with building muscle and preserving your bone density.
For flexibility try yoga and Pilates. There are yoga and Pilates DVD's you can buy. There is also a website with many different exercise programs called Daily Burn where you can do yoga classes and many other forms of exercise. This type of exercise also calms your mind and helps you to sleep better.
The best way to shift to an ageless healthy body is to make changes to the food you put in your body. Only you know if your body can tolerate grains or if you have any specific medical reasons for not eating certain foods. In general, the more you can shop from the outside ring of the grocery store, the better. Stay out of the packaged food aisles as much as possible. Please don't say you have to buy packaged, chemical filled food to not deprive your housemates. If you love the people you live with, their health will be just as important to you as your own.
If you can eat grains, eat brown rice, quinoa and raw oats. No white flour or white sugar. Eat your veggies, all sizes, shapes and colors. Buy local and organic when you can. Buy frozen if some vegetables aren't available to your fresh. They all have something special to contribute to your health.
Make sure you eat cruciferous veggies such as broccoli, kale, cabbage, cauliflower, bok choy and brussels sprouts daily because they work like little scrub brushes to clean out your digestive tract and get things moving through faster. According to just about every expert, the higher the variety of vegetables you eat, the more likely you are to reduce your chances of many types of cancer as well.
Along with your veggies, eat lots of whole fruit for antioxidants, especially berries. Doing a green drink each morning is a great way to start your day. Be careful of putting too much fruit in your smoothies or juice. A drink with mainly fruit could lead to weight gain. Use fruit as more of a condiment in your juices/smoothies with veggies as the base. Make sure to include good fats from nuts and avocado.
The rule of thumb is to drink half your body weight in ounces of water each day. That means if you weigh 150 lbs. you'll want to drink 75 ounces of water. Room temperature water is better for your body than ice water. I count the ounces that go into my green tea, but not coffee because of the differences in what they do inside your body.
Please don't use artificial sweeteners in your tea or coffee. If you need something and you don't want to use honey, coconut sugar or stevia, use raw sugar sparingly. Sodas don't count towards your ounces of water. You really want to eliminate them from your diet altogether. There's nothing good in sodas, and there are so many health reasons to never put one drop of a diet soda in your mouth.
When you feel like you have a headache coming on, dehydration is one of the main culprits. Before you think you're just stressed and need a drink, or run for the aspirin bottle, drink a big glass of water and give it a few minutes.
Now you have 5 easy ways to have an ageless healthy body. And with the exception of adding exercise if you aren't already doing it, they are simple shifts you can make today!
Your Sample Quick Start Plan
I will relax my mind for at least 1 minute today and increase by at least 30 seconds a day.
I will take a brisk walk today of at least 5 minutes and increase daily to add time, speed and incline.
I will eat at least 1 veggie and 1 fruit today and add at least 1/2 cup more of fruit or veggies tomorrow.
I will drink one more glass of water each day until I can comfortably drink half my body weight in ounces of water.
You can write out your own statements and read them each day to remind yourself of your commitment to having an ageless healthy body!
You can add your specific goals and your desired end result with a time frame if you like. Start right now.
And please let me know which of these areas you'd like more information on. We will go deeper into this topic in future articles.
These articles are for educational purposes. I'm not a doctor, so if you have any questions about your health issues, consult your physician.
Until next time, I'd love to hear your thoughts. Just comment on this post here or on Facebook.
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With over 40 years in sales and marketing, along with 45 years studying human behavior, Lynn Pierce, "The Voice of an Ageless Life and Business," mentors soul-based entrepreneurs to reach your own personal version of success and an ageless lifestyle. Tell Lynn what the life of your dreams looks like, and she'll create the blueprints to get you there, along with the sales system to fund it. Author of, "Breakthrough to Success; 19 Keys to Mastering Every Area of Your Life", Lynn Pierce's personal growth and business acceleration systems help her clients get three times the results in half the time with one tenth of the effort. Claim your free special report, "What Do You Stand For" here