At Longevity Personal Training and Exercise Physiology in Edgecliff, Lindfield, Randwick and Marrickville, health comes first. We provide a holistic approach when helping people achieve the healthiest version of themselves.
Sometimes we need a little reminder of the simple steps that can make a huge difference to our overall health. Have a read and ask yourself how well you are going at achieving each of these steps. Longevity has Accredited Exercise Physiologists that are trained to help you improve your health.
Getting enough sleep each night, which for most is 7-8 hours, is essential for good physical and mental health. Ongoing poor sleep can raise your risk for chronic health conditions such as heart disease and type 2 diabetes. This is because sleep helps maintain a healthy balance of hormones and as an example, when you don’t get enough sleep, your level of ghrelin (hormone that makes you feel hungry) goes up and your level of leptin (hormone that makes you feel full) goes down. As a result, you are likely to eat more and make poorer food choices when you are sleep deprived. Quality sleep is also vital for effective learning, problem-solving skills and your ability to cope with change.
If your sleep needs improving, try these tips:
- Go to bed and wake up at the same time every day
- Avoid caffeine late in the afternoon
- Avoid bright lights an hour before bed
- Be physically active each day
2. Eat and drink well
There are lots of different diets that come and go but eating a well-balanced and varied dietis recommended by the Australian Dietary Guidelines. Choose vegetables, fruits, wholegrains, lean meats, beans and legumes, and low-fat dairy products. Limit foods high in saturated fat, added sugar, and/or added salt, as regular consumption of these foods increases the risk of excessive weight gain and other diet-related conditions and diseases.
Keeping our bodies well hydrated is also really important for our health. Aim for 8-10 glasses of water every day. Try keeping a bottle of water with you-if it’s on you, you are more likely to drink it!
3. Exercise daily
Exercising daily has immediate and long-term benefits. In the short-term, exercise improves your mood, provides a mental break and improves sleep. In the long-term, exercise is essential for prevention and treatment of chronic health conditions. For example, exercise helps to manage weight, lower blood pressure and blood sugar levels, increase muscle mass, and decrease risk of falls.
As Accredited Exercise Physiologists, we understand the science behind why certain types of exercise are beneficial for the general population and certain health conditions. We also realise, however, that the best type of exercise is one people will do consistently and enjoy. Exercise has so many benefits, but they only last as long as you keep moving! Aim for at least 30 minutes of physical activity a day and at least 2 strength sessions per week.
Taking time to unwind and recharge is important for reducing the impact of daily stresses and increasing your ability to cope with these stresses. Long term stress, if not addressed, can cause a host of health issues. There are many ways you can implement more relaxation into your day and these strategies help to reduce the release of the stress hormone called cortisol.
Examples include mindful meditation, deep slow breathing, massage, listening to music, walking outdoors, or writing in a journal. The best option is to find something that works for you and that you will do regularly.
With people! Try and come away from your screen more and incorporate more face to face interactions. It will do wonders for your mental and emotional health. Schedule time to spend with family and friends into your week, help a stranger, give someone a compliment, smile at someone you don’t know-small gestures make you and the person receiving them feel a lot better!
Longevity Personal Training and Exercise Physiology wants to help you improve your health, so get in contact with the team on 1300 964 002 to find out how we can help you be the healthiest version of yourself.
Written by Courtney Maher