Maintaining wellness is important at any age. Even people who may feel physically fit and healthy can benefit from following general wellness rules.
Not only can people find themselves with more energy when they take care of themselves, but they can also reduce their risk of getting diseases or health problems later in life.
That’s why Dr. Kamal Singh, a SIMED primary care physician in Gainesville, has compiled a list of important wellness tips that everyone should follow.
1. Exercise Regularly
Cardiovascular Exercise
You should be doing 30 minute sessions of regular cardiovascular exercise for as many days a week as you feel necessary. This includes swimming, running, jogging, walking and using the elliptical. During the exercise, your heart rate should be at about 60 to 70% of the maximum heart rate for your age group.
Make sure to do a warm up and cool down when exercising, and stretch before and after your exercise.
Pain when Exercising
You should not feel pain in the joint you were exercising the same day. If you feel a little pain the next day, that’s normal. But if you do not feel anything the next day, you may have done less exercise than recommended.
You should not feel short of breath after the exercise. While doing the exercise, your heart rate and breathing should increase, but you shouldn’t feel fatigued. You should feel like you’ve done some activity, but you should not feel exhausted to the point you want to sleep after you exercise.
Cardio helps your heart strength, but if you’re having problems with specific joints, make sure to exercise the muscles around those joints.
2. Eat and Drink Healthy
The average person’s diet should consist of carbohydrates, proteins, fats and fibers. According to Food Plate, 20 to 25% of your diet should be fruits, 20 to 25% should be vegetables, 20 to 30% should be protein and the rest should be grains.
People with illnesses should follow diets recommended specifically for them. For example, if a person is diabetic, they should consume less carbs. Medications can also change the kind of food you should eat.
Processed Foods
If you’re planning to consume proce
ssed food, beware the salt content. It should be as minimal as possible. Processing also adds a lot of additives and preservatives which can cause problems with health.
Be aware of what is in your food. For example, if you’re looking for beans, you have the option of canned beans or beans in a bag. The canned beans are usually processed and will have higher salt content so the bagged beans might be a better option.
Always check labels to make sure what you’re getting is healthy.
Dieting
If you want to lose weight, crash diets may not be the way to go because after the diet is over you return to your prior eating habits. This can cause the dieters to fluctuate between high and low weights.
An alternative option to lose weight is to gradually reduce your calorie intake. For example, thirty-five hundred calories make up a pound. If you decrease your caloric intake by 500 calories a day, by the end of the week you should lose one pound. Calorie counting helps in scenarios where you can pay attention to how much you’re consuming and reduce the amount to lose weight.
Guessing calories can lead to inaccurate results so you could get a book or an app that makes it easier to track your weight and calories.
Water and Alcohol Intake
Make sure to drink adequate water throughout the day. Dr. Singh recommends drinking 6 to 8 glasses of water (excluding coffee and tea).
Watch your alcohol intake, and be careful to avoid binge drinking which could have severe effects on your liver. Limit yourself to one to two drinks a day.
3. Aim for an Overall Healthy Lifestyle
If you want to maintain general wellness, make sure to always try to be as healthy as possible. Don’t become complacent or stop working after you’ve achieved a fitness or health goal.
If you’re looking to improve your lifestyle, small steps in the right direction can go a long way instead of drastic moves.
People are living longer so it’s important to think of the future and maintaining pique physical health when taking care of yourself.
Avoid Smoking
There are documented cases of lung cancer and other diseases associated with smoking. Nicotine has also been associated with a lot of malignancies. Avoiding smoking reduces risk of contracting these diseases.
Get Adequate Sleep
Make sure to sleep at least 7 to 8 hours every night. You should be getting an adequate amount of sleep each night.
You shouldn’t feel fatigued when waking up in the morning, and if you’re showing signs of snoring or weight gain, get tested for sleep apnea which could cause other problems in the future like hypertension. You can get tested for sleep problems at the SIMED Sleep Center.
4. Make Positive Changes in Your Wellness Gradually
Dr. Singh recommends people maintain a regular routine when trying to stay health that includes exercise and eating well. Don’t stop eating healthy or start exercising less when you achieve your goal. Continue to exercise and eat healthy foods to maintain your fitness level.
Initially, when trying to take on a healthier lifestyle, your mind might tell you that you don’t need it because you feel fine, but planning now could save you from future illnesses like diabetes and hypertension.
To change your mindset and adjust to a new lifestyle, you have to get accustomed to your new routine for at least three weeks. Not one, not two, but three. You also have to keep up your routine on a regular basis and consciously try to change.
While the first few weeks may be an effort, it will eventually become a habit.
With these tips in mind, you’re ready to make a lifestyle change that will lead to better wellness and greater happiness.
To schedule an appointment with Dr. Singh in Gainesville, call 352-332-7770 or schedule an appointment online.
If you believe you have a problem that prevents you from performing any of the activities described above, schedule an appointment with SIMED primary care in Gainesville, Ocala, Chiefland, Lady Lake and McIntosh today by calling 352-224-2225 or visiting us online.