Healthy countdown 9 8 7 6...

HOLA !

Do you want to improve your physical, mental, and financial well-being? Do you want to feel happier, healthier, and more productive? If you answered yes to any of these questions, then this blog post is for you.

In this post, I will share with you a simple countdown to a healthier lifestyle that you can follow every day. This countdown consists of nine easy steps that will help you burn calories, enhance your mood, boost your immune system, reduce stress, save money, and more.

Ready to get started? Let’s begin!

9,000 Steps a Day

Walking is one of the simplest and most effective ways to stay fit and healthy. Walking can help you burn calories, improve your cardiovascular health, and reduce the risk of chronic diseases like diabetes and heart disease.

According to the World Health Organization, the recommended minimum physical activity for adults is 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity aerobic activity per week. This translates to about 10,000 steps per day.

However, if you are just starting out, you can aim for a more realistic goal of 9,000 steps per day. This is equivalent to about 7 kilometers or 4.5 miles. You can use a pedometer, a smartphone app, or a smartwatch to track your steps and motivate yourself to walk more.

Some tips to increase your daily steps are:

• Take the stairs instead of the elevator or escalator.
• Park your car farther away from your destination or get off the bus or train one stop earlier.
• Walk your dog or join a friend for a walk.
• Take a walk during your lunch break or after dinner.
• Walk around your house or office while talking on the phone or listening to a podcast.

8 Hours of Sleep

Sleep is essential for your health and well-being. Sleep can help you enhance your mood, boost your immune system, improve your memory and learning, and reduce the risk of chronic diseases such as obesity and diabetes.

According to the National Sleep Foundation, the recommended amount of sleep for adults is 7 to 9 hours per night. However, many people struggle to get enough quality sleep due to various factors such as stress, noise, light, caffeine, alcohol, or screen time.

Some tips to improve your sleep hygiene and get better sleep are:

• Stick to a regular sleep schedule and go to bed and wake up at the same time every day.
• Avoid caffeine, alcohol, nicotine, and heavy meals close to bedtime.
• Make your bedroom comfortable, dark, quiet, and cool.
• Turn off or dim your electronic devices at least an hour before bed and avoid checking them during the night.
• Relax your mind and body before bed with a warm bath, a soothing music, a meditation, or a reading.

7 Glasses of Water

Water is vital for your health and well-being. Water can help you stay hydrated, improve your digestion, flush toxins out of your body, regulate your body temperature, and lubricate your joints.

According to the Mayo Clinic, the recommended amount of water for adults is about 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women per day. However, this amount may vary depending on your age, activity level, climate, and health conditions.

A simple way to estimate how much water you need is to divide your weight in kilograms by 30. For example, if you weigh 60 kilograms, you need about 2 liters of water per day. This is equivalent to about 8 glasses of water.

Some tips to drink more water and stay hydrated are:

• Carry a reusable water bottle with you and refill it throughout the day.
• Drink a glass of water before and after each meal and snack.
• Add some flavor to your water with a slice of lemon, lime, cucumber, mint, or berries.
• Drink herbal teas, coconut water, or low-fat milk instead of sugary drinks.
• Eat more fruits and vegetables that have high water content such as watermelon, cucumber, lettuce, and celery.

6 Minutes of Meditation

Meditation is a powerful practice that can help you reduce stress and improve your mental health. Meditation can help you reduce anxiety, enhance your focus, increase your happiness, and improve your overall well-being.

According to the Harvard Medical School, the recommended amount of meditation for beginners is 5 to 10 minutes per day. However, you can start with as little as 2 minutes and gradually increase your time as you get more comfortable.

Some tips to start and maintain a meditation habit are:

• Choose a quiet and comfortable place where you won’t be disturbed.
• Set a timer for your desired duration and turn off any notifications or distractions.
• Sit or lie down in a relaxed position and close your eyes or lower your gaze.
• Focus on your breath, a mantra, a sound, or a sensation and gently bring your attention back to it whenever your mind wanders.
• Be kind and patient with yourself and don’t judge your thoughts or feelings.

5 Servings of Fruits and Vegetables

Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fiber that can help you improve your digestion, boost your immune system, and reduce the risk of chronic diseases like cancer and heart disease.

According to the World Health Organization, the recommended amount of fruits and vegetables for adults is at least 400 grams or 5 servings per day. However, many people fail to meet this recommendation due to various factors such as availability, affordability, preference, or convenience.

Some tips to eat more fruits and vegetables and meet your daily quota are:

• Start your day with a fruit smoothie, a fruit salad, or a fruit yogurt.
• Add some vegetables to your eggs, sandwiches, soups, salads, or wraps.
• Snack on fresh, dried, or frozen fruits or vegetables or make your own fruit or vegetable chips.
• Make half of your plate fruits and vegetables at lunch and dinner.
• Try new and different fruits and vegetables and experiment with different recipes and cuisines.

4 Breaks for Stretching and Mental Health

Taking breaks throughout the day can help you reduce stress and improve your posture. Taking breaks can help you relax your muscles, ease your tension, and increase your blood circulation. Taking breaks can also help you increase your productivity, creativity, and motivation.

According to the American Psychological Association, the recommended frequency of breaks for adults is every 90 minutes or less. However, you can adjust your break schedule according to your needs and preferences.

Some tips to take effective breaks and make the most of them are:

• Set a reminder or an alarm to take a break and stick to it.
• Stand up and stretch your neck, shoulders, back, arms, and legs or do some simple exercises such as jumping jacks, squats, or push-ups.
• Step away from your desk and go for a walk, get some fresh air, or chat with a colleague or a friend.
• Do something fun, enjoyable, or rewarding such as listening to music, playing a game, reading a book, or watching a video.
• Practice some self-care such as drinking water, eating a healthy snack, or meditating.

3 Meals and Healthy Snacks

Eating regular meals and healthy snacks can help you maintain your energy levels and prevent overeating. Eating regular meals and healthy snacks can help you balance your blood sugar, control your appetite, and provide your body with the nutrients it needs.

According to the Academy of Nutrition and Dietetics, the recommended frequency of meals and snacks for adults is three meals and one or two snacks per day. However, this may vary depending on your age, activity level, health goals, and personal preferences.

Some tips to plan and prepare your meals and snacks and make them healthy and satisfying are:

• Choose a variety of foods from all the food groups such as grains, protein, dairy, fruits, and vegetables.
• Include lean protein, complex carbohydrates, healthy fats, and fiber in each meal and snack.
• Avoid skipping meals and eat at regular intervals.
• Portion your meals and snacks and use smaller plates, bowls, and cups.
• Cook your own meals and snacks and avoid processed, packaged, and fast foods.

2 Hours of No Phone Before Bed

Using your phone before bed can interfere with your sleep quality and quantity. Using your phone before bed can expose you to blue light, which can suppress your melatonin production, disrupt your circadian rhythm, and delay your sleep onset. Using your phone before bed can also stimulate your brain, increase your stress, and affect your mood.

According to the National Sleep Foundation, the recommended duration of no phone before bed for adults is at least 30 minutes. However, you can extend this time to 2 hours or more for better results.

Some tips to avoid using your phone before bed and replace it with healthier alternatives are:

• Turn off or silence your phone and put it away from your reach or sight.
• Use an alarm clock or a watch instead of your phone to wake you up.
• Charge your phone in another room or outside your bedroom.
• Read a book, a magazine, or a journal instead of your phone.
• Write down your thoughts, feelings, or plans for the next day instead of checking your phone.

1 Session of Exercise

• Prevent or Manage Chronic Diseases:
• Exercise helps you avoid or cope with conditions such as diabetes, heart disease, and cancer.
• Boost Mood and Reduce Stress:
• Regular exercise enhances your mental health, lowers your stress levels, and makes you happier.
• Control Weight and Improve Fitness:
• Exercise helps you burn calories, build muscle, and increase your physical performance.
• Sleep Better and Live Longer:
• Regular exercise improves your sleep quality, gives you more energy, and extends your lifespan.
• Pick Activities that You Like:
• Find an activity that you enjoy and that suits your skill level.
• Track Progress with Devices:
• Use fitness trackers or journals to measure your progress and keep yourself motivated.
• Make Time for Exercise:
• Make exercise a priority by setting a regular time for it.

 Stay healthy, stay chic!