5 Simple Steps to a Healthier You,Starting Today
In a world obsessed with quick fixes,it’s easy to overlook the power of small,sustainable changes. But the truth is, there are simple things you can do right now to start feeling better and improve your overall health. “Every single person could improve one or more aspects of their health,” says Jon-Erik Kawamoto, a registered kinesiologist and strength and conditioning specialist based in St. John’s, Newfoundland.”You are a sum of all your habits.” Kawamoto emphasizes that it’s the little things that make the biggest difference. “Fitness and resistance training are additive, meaning short workouts are still effective at improving your health,” he explains. “Contrary to popular belief, you don’t need to do hour-long workouts to reap the benefits of exercise.” He recommends aiming for 20- to 30-minute workouts daily, or even twice a day, like once in the morning and once in the evening.This approach can be just as effective as longer, less frequent workouts. Of course, your ideal workout routine depends on your goals. For example, marathon runners need to build up their endurance with longer runs. But for general health advancement, shorter, more frequent workouts can be highly beneficial. Kawamoto points out that people often gravitate towards activities they enjoy and avoid those they dislike. “So, someone could be really active, say runs in a running group four to five times a week, but sits all day at work and avoids resistance training. Or, someone could be active but would benefit from improving other aspects of their health,” he explains. To identify areas for improvement, Kawamoto suggests having a professional review your current habits.This can help shed light on any neglected aspects of your health.5 Easy Ways to Boost Your Health Today
No matter your current fitness level, Kawamoto recommends these five simple steps to start feeling better right away:- Play: Join a sports team or group activity. The social aspect can make exercise more enjoyable. Find a level that suits your current abilities and have fun!
- Move More: Incorporate more movement into your daily routine. Get a sit-stand desk, take the stairs instead of the elevator, and park further away from your destination. Every little bit counts!
- Resistance Train: Challenge your muscles to get stronger. You don’t need a gym membership – bodyweight exercises or resistance bands can be effective. Consider hiring a trainer for guidance, even if it’s just for a few sessions.
- Hydrate: Make a conscious effort to drink more water throughout the day.
- Limit Social Media: Reduce your screen time and prioritize activities that promote mental well-being.
## 5 Simple Steps to a Healthier You, Starting Today: An Expert Interview wiht Jon-Erik Kawamoto
**World-Today-News.com Exclusive:** In our fast-paced world,finding time for health often feels like an uphill battle. We crave instant solutions, but lasting change comes from consistent, sustainable habits. To guide us, we’ve enlisted the expertise of jon-erik Kawamoto, a registered kinesiologist and strength and conditioning specialist based in St. John’s, Newfoundland.
**World-Today-News:** Jon-Erik, you emphasize that even small changes can make a big difference. Could you tell us about five simple steps anyone can take right now to start feeling healthier?
**Jon-Erik Kawamoto:** Absolutely!
**1. Walk More:** I know it sounds cliché,but increasing your daily step count is incredibly beneficial. Aim for at least 30 minutes of brisk walking most days of the week.It’s free, accessible to most fitness levels, and improves cardiovascular health, mood, and even sleep.
**2. Hydrate Consistently:** We’re often dehydrated without even realizing it. Carry a reusable water bottle and sip throughout the day. Aim for half your body weight in ounces of water daily. Staying hydrated improves energy levels, digestion, and cognitive function.
**3. Prioritize Sleep:** Most adults need 7-9 hours of quality sleep per night. create a relaxing bedtime routine, stick to a consistent sleep schedule, and ensure your bedroom is dark, quiet, and cool. Getting enough sleep is crucial for physical recovery, hormone regulation, and mental well-being.
**4. Eat Mindfully:** slow down and pay attention to your meals. Savor each bite, chew thoroughly, and avoid distractions like screens while eating. Mindful eating helps you recognize fullness cues, preventing overeating and improving digestion.
**5. Strength Train Twice a week:** Lifting weights, even just your own body weight, is essential for building muscle mass and strengthening bones. Aim for two 30-minute sessions per week. You can use resistance bands, dumbbells, or even household items as weights.
**World-Today-News:** These steps seem manageable. What advice would you give to someone who’s struggling to stick to new habits?
**Jon-Erik Kawamoto:** Start small and be patient. Focus on building one habit at a time. For example, begin by incorporating a 15-minute walk into your day. Once that becomes a routine, add another healthy habit. Don’t get discouraged by setbacks; they are part of the journey.Just keep trying, and remember that progress, not perfection, is the goal.
**World-Today-News:** Thank you, Jon-Erik, for sharing these valuable insights. It’s clear that making small but consistent changes can have a powerful impact on our overall health and well-being.
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