Glamsquad Magazine Dec 2021

HEALTH
2. Maintaining a Nutritious
Diet
Eating a nutritious diet helps one keep a healthy body
weight and a healthy heart. It also reduces the risk of
developing some chronic diseases. In addition, new
research finds that food choices may also affect mood
and mental health. This is sometimes called the “foodmood
connection.”
A healthy diet is also about eating the “right” things and
removing supposedly “impure” foods from one’s life.
“Clean eating,” detoxes and cleanses, mass hysteria
about gluten and grains, and elimination diets prescribed
for the general population are all part of The Wellness Diet.
The key is to eat more fruits, vegetables, whole grains, and
fat-free or low-fat milk and milk products.
4. Increase Flexibility
For complete physical fitness, one needs to be able
to twist and bend one’s bodies through the full range
of normal motions, with¬out overexerting oneself
or causing injury. When one is flexible like this, one
becomes more agile.
Although, most people lose flexibility as they age,
this process can be retarded by stretching to
maintain suppleness throughout life, beginning at
an early stage. Stretching exercises are the best way
to maintain or improve flexibility, and they can be
incorporated into warm-up and cool-down routines.
In most stretching exercises, one should stretch to
a position where one begins to feel tightness but
not pain, and then hold steady for twenty to thirty
seconds before relaxing. It would be best if one did
not bounce during the stretch, since this can cause
injury to the muscles or tendons.
3. Increase Cardiovascular
Endurance
Regular physical activity can help protect against heart
problems. In addition, exercise can improve fitness, make and
strengthen the cardiovascular system.
One excellent way to improve cardiovascular endurance is
through aerobic activity, which can make the heart pump
more efficiently, thus reducing the incidence of high blood
pressure. It can also raise blood levels of HDL (high-density
lipoprotein) cholesterol, the “good” form of cholesterol that
re¬moves excess fats from the bloodstream.
Each exercise session should be preceded and followed by
a gradual warm-up and cool-down period, allowing muscles,
joints, and the cardiovascular sys¬tem to ease into and out of
vigorous activity, thus helping to guarantee a safe workout. This
can be accomplished by stretching for a few minutes before
and after exercise.
Bonus Tip:
for wellness and
cardiovascular disease
prevention, Scientists
recommend exercise for
150 minutes a week, which
narrows down to just 30
minutes’ walk a day, at
the minimum.
Sources: heathline.com, cdc.gov,
everydayhealth.com, academic.oup.com
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