According to the World Health Organization (WHO), unhealthy eating patterns and lack of physical activity are the main global health risk factors. Increased production of processed foods, the rapid urbanization and unhealthy lifestyles make you vulnerable to various types of health problems, such as diabetes, heart disease and cancer. Starting a healthy lifestyle can keep you from these health risks.
A healthy lifestyle is a long-term commitment with overall health benefits for your body and life. Increased health of the body, mental and emotional will also improve the quality of your life and have a positive influence on the people around you.
Implementation of a Healthy Lifestyle
Linking a healthy lifestyle needs to be adjusted for age, sex, level of physical activity, health conditions, even your eating habits. The results will also vary, you cannot run or expect the same lifestyle changes as someone whose physical condition or health is different from yours, for example following an idol model or actor.
Here are some ways to start a healthy lifestyle that you can immediately apply and make new habits or routines.
- Know the health status of the body and make an appointment for care if needed.Perform annual checks that you may or have never done or rarely do and also check the list of vaccinations that must be obtained. Some types of vaccinations are given more than once with a specific schedule. Immediately make an appointment with a doctor if the results of routine health checks indicate abnormalities or vaccinations that must be done.
Know your body mass index (BMI) and size of your waist circumference to check whether there are risk factors for disease, such as obesity. You can do this together with a routine check. Also identify the level of your physical activity, for example how much activity is done in a week and what the intensity is. By knowing the physical and health conditions of your body, you can determine the next steps of a healthy lifestyle change that is appropriate to do. Discuss with your doctor about the type of activity or diet that is recommended for your condition.
- Fix your diet or diet and stop bad habits.Start making a diary listing what foods you consume every day. Yes, that includes the link you consume while waiting for the train schedule, for example. Make it without any judgment. Remember, you do this to find out what needs to be changed from the old diet. You can't move to a healthy lifestyle if you don't know what old habits need to be eliminated or maintained. Discuss with your doctor and a nutritionist about the type, amount of food intake, and other dietary tips that you need.
- Expand physical activity and manage stress.Adults are encouraged to set aside at least two and a half hours per week to do aerobic activities (eg walking and running) with moderate intensity. Or you can set aside one hour and 15 minutes a week to do high intensity aerobic activity, plus muscle strengthening activities, such as push-ups and sit-ups, at least two days a week. Make weekly physical and target activity calendars flexible, realistic and fun.
Linking mental health is also included in a healthy lifestyle. Slip yoga and meditation activities to deal with stress. Determine ways or activities that you can do when stress and emotions attack, for example by running up and down stairs or silence for a moment in the toilet to refocus. Breathing exercises not only remind you to be grateful but also re-evaluate perspectives and decisions that need to be taken. Remember the positive things that happen in life and you will realize how many things you have achieved or have.
- Fix sleep time.Make a fixed sleep schedule. Try to have your device, computer or television die at least two hours before the specified bedtime. Heavy exercise before going to bed is also not recommended. You can a hot shower and drink a cup of tea to make your body and mind relax, helping you get to sleep quickly. Do not underestimate sleep disorders, immediately see a doctor to get appropriate treatment, if you have trouble sleeping.
- Improve relationships with people around you.Lifestyle changes are not just diet and exercise, social interaction with people around you also contributes to your mental and emotional health. You do not need to have to equate all aspects of your life with your neighbors or friends, but you still need to take the time to socialize, both virtually and face to face. Improving relationships with others will provide a sense of comfort for each party. However, if you find it difficult to socialize, or if you are in an unhealthy relationship, then you need to seek help immediately. The doctor will help you find out the source of the problem and how to overcome it.
Expand also do activities that stimulate brain creativity with those around you. The good thing is that this activity starts as a child accompanied by formal education that supports each other. According to neurologists, doing activities like this will have more influence on the health of the brain and the body as a whole than on computer games played individually.
Even though it's hard to turn away from old habits, you need to realize that by making a healthy lifestyle a new habit, the risk of developing various types of diseases will also decrease. Physical appearance improves, mental health is maintained, and your energy increases.
A healthy lifestyle also increases your chances of living longer. A study shows that the habit of walking for at least 30 minutes every day can significantly reduce the risk of dying at an early age. So what are you waiting for? Don't delay continuing to change your old lifestyle to a healthy lifestyle.