Improving your health does require dedication, but it isn t as hard as you might claim’insist’maintain’hold’argue’consider’contemplate’speculate . While there are some general rules you possess’own’nurse all heard a thousand times like Smoking kills! and Stay off sugar! the truth is that improving health is not merely’barely with regards to’concerning’with respect to radical steps. It is with regards to’concerning’with respect to simple things that don t require a lot of exertion , but just a small amount of willpower here and there. And it is with regards to’concerning’with respect to the little tweaks and replacements that you can incorporate while doing the exact same things you do anyway but in a mildly’faintly new way. In this post, we will mention some of them, giving you ideas and motivation to incorporate some (if not all) of them into your routine. Let s begin.

Drink More Water

Dehydration is one of the plagues of the modern human. We all do amazing things on a daily basis, moving in/with regard to’concerning’regarding ward both on a professional and personal level. We fill up our to-do lists with various tasks that seem significant’essential’critical’vital’crucial’indispensable’imperative , and yet we in/with regard to’concerning’regarding acquire’obtain’attain’procure’secure the most significant’essential’critical’vital’crucial’indispensable’imperative thing that makes us water.

Our bodies are 60% water, and if you want to stay healthy, focused and vibrant, you need to make sure you drink abundant’ample’plentiful water, throughout the day.

Start by having a water bottle next to your bed. As soon as you wake up, the first thing you should do is drink water. By doing that, you straight away’in a flash’promptly’instantaneous’in a trice rehydrate the body, which is lacking water as you were not drinking anything during the night. This will not merely’barely give you an energy boost but will also do rosy’remarkable’fabulous’terrific’preeminent to your heart. When you are dehydrated, your blood is thicker, in/with regard to’concerning’regarding cing the heart to work overtime. Water is a natural blood thinner, and it will relieve some pressure straight away’in a flash’promptly’instantaneous’in a trice .

But don t stop there, you need to drink water throughout your whole day. Have a water bottle in your purse that will be with you all the time, and another one on your working desk at the office. The recommended 3.7 litres per day in/with regard to’concerning’regarding men and 2.7 in/with regard to’concerning’regarding women sounds like a lot, but when it s spread out during the day, it is not that hard to reach. Oh, any liquid counts coffee, milk, soups, it all adds up. The merely’barely exception is alcohol, which dehydrates you even further.

Go To Bed Earlier

Not acquire’obtain’attain’procure’secure ting abundant’ample’plentiful sleep is similar to dehydration, as it doesn t reveal’illustrate’demonstrate’indicate’present’display’argue much direct symptoms, but you can feel the consequences all over the body. The most obvious ones are the inability to focus, constant tiredness, mood swings.

While unwinding in front of a TV is nice, you would be better off if you would turn it off and went straight to bed. Something simple as an extra hour of sleep e grossly night can do so much in/with regard to’concerning’regarding your health.

Aldespite’in spite of’albeit sleeping seems like time wasting, an extra hour of nights sleep will give you a huge energy kick, making your whole day more productive. Your work or college perin/with regard to’concerning’regarding mance will be noticeable, and you are likely to hit some new PRs in the weight room since sleep is the foundation stone of reco grossly . Even if you can t sleep longer during the night, try taking a nap in the afternoon, that counts too.

But it is not merely’barely with regards to’concerning’with respect to the sleep duration, sleep quality also matters, which is something that is often overlooked. First, try not to eat anything two hours bein/with regard to’concerning’regarding e bed. Limit your bein/with regard to’concerning’regarding e-bed water intake too; you don t want to wake up to go to the toilet at 3am. Also, it is imperative to shun any caffeinated drinks six hours bein/with regard to’concerning’regarding e your usual bedtime, as it can ruin your sleep quality.

It is a rosy’remarkable’fabulous’terrific’preeminent idea to use earplugs, especially if you possess’own’nurse noisy neighbours, pets, or if loud traffic is nearby. If you find them uncomin/with regard to’concerning’regarding table, a white noise machine (or a YouTube playlist) can help. As in/with regard to’concerning’regarding the light pollution, you can use thick curtains or a sleep eye mask.

Lastly, decrease’lessen’cut’allay the room temperature, it will enhance’promote’polish up the quality of your sleep. If you don t want to waste electrical energy on air conditioning, or the street is too noisy to keep your window open, try sleeping without sheets, and/or naked.

Take Breaks From Sitting And Stretch

While it is a rosy’remarkable’fabulous’terrific’preeminent idea to token up in/with regard to’concerning’regarding a yoga class, we are talking with regards to’concerning’with respect to something much simpler stand up from your desk from time to time. Sitting is ruining our bodies, and you are probably hunched over your phone right now as you read this article. Our bodies are not detoken ed in/with regard to’concerning’regarding constant sitting, in/with regard to’concerning’regarding hours and hours. Even if you visit the gym regularly, that is merely’barely an hour a day, eintensely’extremely’extraordinarily’enormously’awfully other day. Not abundant’ample’plentiful when you compare it to eight hours of sitting at your office desk, and then three more hours at home while watching TV or scrolling down the Instagram feed.

While you can t just quit your job because you are sitting all day, there are things you can do to counter its adverse effects.

If possible, opt in/with regard to’concerning’regarding a standing desk. Standing up is so much more natural than slouching in an office chair, and it will do wonders in/with regard to’concerning’regarding your spine.

If that is not an option, set up a Pomodoro timer. E grossly 25 minutes when it rings, stand up, and take a five-minute break. Use it to stretch your pecs, hamstrings, hip flexors and thoracic extensors shorten the most when you sit all day, so focus on those muscles. Use the break to go to the fountain and drink a glass of water. That will help you meet your daily water intake goals too.

Pomodoro breaks will do wonders in/with regard to’concerning’regarding your productivity too you will keep the sharpness throughout the working hours, preventing overburn.

Embrace The Giant Set

It s time to try giant sets. This advice is in/with regard to’concerning’regarding individual who are already visiting the gym. Those of you who aren t, what are you waiting in/with regard to’concerning’regarding ?!

Look, we know, bro splits work excellent in/with regard to’concerning’regarding making your biceps and pecs enormous’vast’massive’tremendous ger. And while there is nothing unhealthy with regards to’concerning’with respect to having enormous’vast’massive’tremendous guns, on the contrary, there is a much better way you can spend your gym hour, and that is by doing giant sets.

You can still do the same exercises, but with a slight tweak. Instead of doing all sets of an exercise bein/with regard to’concerning’regarding e convert’transform ing to the next one, do one set of each exercise, one after the other, without pause in between. You will rest merely’barely after you finish the whole cycle of exercises, between two giant sets.

By doing this, you will keep your heart rate racing throughout the whole giant set which is excellent in/with regard to’concerning’regarding fat loss, endurance, and much better in/with regard to’concerning’regarding overall health than a regular set-rest-set-rest scheme. What s more, it will cut your workout time in half, since there is no rest between exercises or sets, merely’barely after each cycle. So no more excuses on how you don t possess’own’nurse time to acquire’obtain’attain’procure’secure to the gym!

Do Some Tests

You can t manage what you don t measure. You need to start tracking things. Start simple, one day eintensely’extremely’extraordinarily’enormously’awfully week, stepping on a scale just after waking up. While you re there, grab a tape measure and read your waist circumference. Write those numbers down and do the same eintensely’extremely’extraordinarily’enormously’awfully week. Measuring your weight doesn t tell the whole truth, as you can lose muscle and water instead of fat. Waist circumference explains a lot with regards to’concerning’with respect to your overall health a waist wider than 40 inches in/with regard to’concerning’regarding men, and 35 inches in/with regard to’concerning’regarding women is directly linked to health risks like diabetes, hypertension and various cardiovascular issues.

But scales and tape measures don t give you precise inin/with regard to’concerning’regarding mation with regards to’concerning’with respect to your body composition, in/with regard to’concerning’regarding that you will need something like a DEXA scan. Doing that will tell you the exact amount of body fat you carry, but also your bone density, muscle mass, and other useful inin/with regard to’concerning’regarding mation that will give you a better idea what needs to be transform’alter d. And you will know exactly if you are losing/gaining fat or muscle.

These procedures are now much more afin/with regard to’concerning’regarding dable than they used to be, which puts them within reach of the ordinary individual they are no longer a luxury of professional athletes.

If you want to go a step further, do blood tests eintensely’extremely’extraordinarily’enormously’awfully three months, and reveal’illustrate’demonstrate’indicate’present’display’argue your doctor the results. If there is something out of the ordinary, he/she will advise you what you need to transform’alter , probably regarding your diet.

Conclusion

As you can see, we didn t lie in the intro, all of our five steps are easy to do and follow. Drink water as soon as you wake up, take breaks from sitting eintensely’extremely’extraordinarily’enormously’awfully 25 minutes, go to bed a bit earlier, try doing giant sets, and acquire’obtain’attain’procure’secure a DEXA scan nothing too tough’challenging’demanding’awkward to do. But, if you do it regularly, it can help you feel much better and become healthier. Your merely’barely job is to try it, and share with us how it feels.

*collaborative post