Research has found many ways in which you can slightly tweak your daily routine which will have massive improvements within your health.1 MET is the energy required to function at rest. By increasing your energy expenditure by 1 each day this can promote an 11-18% increase in the varying health factors. Brisk walking will burn approximately 3.5 METS which demonstrates just the small change you need to make to promote health.
Humans are made to move. Over time the human race has made many adaptations to enhance movement efficiency but physical inactivity is becoming more and more common. 25% of the UK does not participate in even 30 minutes of activity per WEEK. This generation is becoming more and more reliant on their cars for transport which is within walking distance. 30 minutes a day, 5 days a week is the recommended volume for physical activity in bouts of at least 10 minutes. Need some milk from the shop? Take your bike or take a walk down. This has been shown to positively influence your mood, physical and mental health and make you one step closer to achieving your 30 minutes. 30 minutes is less than 5% of your day!
Cardiovascular fitness is another way to improve health. It is one of the strongest supported factors that promote health. Training your cardiovascular system even just twice a week has significant improvements on health. Fancy a challenge? Start off going for a brisk walk around the block, then a jog around the block and before you know it you’ll be jogging for miles with ease and feel so much healthier! How far can you get with 4-8 weeks of training?
Shocking statistics show that only 1 in 4 adults consume their 5 a day portion of fruit and veg! The Change 4 Life campaign has been around for years to educate people on how to consume a healthier diet and exercising to promote health. Their campaign encouraged millions of families to get involved in their new lifestyle. Mother’s noticed a significant improvement in their children’s health and behaviour as a result of following the tools of this campaign. Why wait? Have a look at what they have to offer! They help you to choose healthier options whilst on a budget.
Another small step you can make is to reduce your alcohol consumption. By consuming up to 29.9 g of alcohol per day has been shown to have significantly larger health benefits than those that consume over 30g a day. Drinking moderately is healthier than binge drinking. So rather than hitting the town heavy at the weekend, by just having a couple of drinks here and there can positively influence your health status.
BREATHE. Stress is a huge aspect in many people’s lives and by taking just one minute a day to focus on removing the stress and negativity from the body can have many health benefits, including to your mood! Just take a minute or two each day to take deep breaths. Most people believe that deep breathing requires the use of the lungs; funnily enough this isn’t the best way. Instead, try to focus on breathing into your stomach and you should. The differences that this can make to your daily approach to life can be substantial. Feel like you’re about to snap at someone? Take a deep breath and this may change your outlook.
As demonstrated by all of these little tips there are so many small changes you can make to become healthier. Even just implementing one or two can go a long way in enhancing your mental, physical and social well-being.