In order to improve your overall wellness, you have to be aware of the importance of physical activity, diet, sleep, and nutrition! Here are some tips to improve your physical wellness!
1. Stay Hydrated
Staying hydrated is essential in the heat we’ve had lately! Dehydration can occur in as little as 1-2 hours depending on the weather, your body makeup, fluid intake, etc. A couple of hours can pass very quickly.
What are the best ways to stay hydrated?
Keep a water bottle handy at all times!
If water isn’t your thing, infuse it with citrus fruit, strawberries or even cucumbers!
EAT for hydration! Strawberries, melons and cucumbers have some of the highest water concentrations for food items – over 90% water!
No matter how you plan to stay hydrated this summer – especially if you’re exercising in the heat – Use the equation below to figure out how much water you should be drinking in a day!
2. Eating Healthy Can Still Be Tasty!
Navigating the buffet at your weekend barbecue can be tricky. You want to stay on track, but it can be challenging with all the mayo based potato salads and pasta salads. Why not try something lighter and refreshing at your next get together?
This Cilantro Lime Coleslaw is super easy to whip up, tastes refreshing and will be enjoyed by the whole family. For the full recipe, click here!
Cabbage – Abundant source for Vitamins C and K and helps produce detoxifying enzymes to help with metabolism.
Cilantro – The leaves and stems contain high amounts of antioxidants, essential oils, various vitamins and dietary fiber.
Limes – Citrus fruits help the body stay hydrated, improve digestion and can prevent kidney stones.
Try it at your next summer cookout!
Fun twist: Add a diced apple or two for a sweet addition!
3. Make sure you get enough sleep! Getting a solid 7-8 hours of sleep can seem like a dream. (No pun intended.) But it doesn’t have to be!
4. Weight training is beneficial!
Did you know that women can lose up to 5% of their muscle mass every decade starting at age 30? WHAT?!
Staying active with a basic weight training regimen can help maintain and even reverse that muscle loss. Also, when our bodies lose muscle, it can impact our bone density as well, resulting in more unnecessary fractures or breaks.
Compound exercises (using more than one muscle group and more than one joint) allow the body to engage more muscle fibers, build muscle mass faster and increase your overall strength. Now, I am not saying you will bulk up. Women don’t produce enough of the necessary hormones for that to be able to happen. (Don’t worry, you won’t look like Arnold after a week of weight training!)
Read this article for 5 key compound exercises to get started on your weight lifting routine!