Walk in nature to boost your heart rate and calm your mind.
Because we are constantly inundated with new information about food, exercise, medications and mental health, assembling one whole picture of health presents challenges. However, healthy living can be easy when we use that good old thing we call "common sense." There are a few different spheres of health: food and nutrition, exercise and rest, mental relaxation and stress management and a healthy social life. If you improve one area, you will likely start to improve in others.
Instructions
1. Start eating more fresh foods. Vegetables, fruits, lean meats, legumes, whole grains and occasional treats form the basis for a healthy, enjoyable diet.
2. Eat meals that fill only 1/2 to 3/4 of a dinner plate. Smaller meals aid your digestion and may help you lose weight.
3. Stop smoking, drinking excessive amounts of alcohol and using any recreational drugs.
4. Spend 1/2 hour to an hour outside every day. Fresh air, sunshine and a brisk walk can do wonders for your physical and mental health.
5. Exercise at a moderate level at least three times per week for thirty minutes to an hour. Walking, biking, running and swimming are good choices. Your heart rate should be high enough to get you breathing hard, but not so high that you can't have a conversation.
6. Get at least 7 to 8 hours of sleep every night.
7. Drink plenty of water throughout your day.
8. Find activities that you can do with other people at least once a week. Examples include going to game nights or joining a sports team, book club or arts and crafts club.
9. Make some time to meditate or focus on your breathing with closed eyes every day, even if it is only for 15 minutes. Meditation lowers overall heart rate and is a valuable tool in decreasing stress.
10. Look for the positive in the midst of life's challenges. Attitude changes everything.
Tags: heart rate, mental health