Although we all know it’s important to eat well and work out, exactly how often should we be exercising and what other habits should be implemented into our daily routine? We are here to set the record straight and give recommendations to help elongate your life.
Even if you believe that you eat well, you should still consider taking a daily multivitamin. Some people tend to overemphasize how well they are eating and the amount of fruits and vegetables they are consuming. Although it is optimal to get your daily vitamins and nutrients through real food, taking a multivitamin is a great alternative and won’t hurt if you are getting a sufficient amount of nutrients from your diet. If you decide to take a multivitamin be sure to read the serving size on the label because the gummy kinds generally suggest you take two per day.
On top of taking a daily multivitamin, healthcare practitioners suggest women take omega-3s, extra calcium and vitamin D because it is difficult to intake the correct amount of these through your diet each day. All of these contain numerous health benefits such as reducing the risk of heart disease and cancer as well as increasing your mood. If you are going through menopause it is especially important to pay attention to your calcium intake. “Estrogen levels drop during this time, which makes you more vulnerable to osteoporosis, so you should up your calcium intake to 1,200 mg (from 1,000),” according to Woman’sDay. If you decide to start taking vitamins, talk to your doctor prior to ensure that they believe your vitamin regimen is right for you.
Drinking the correct amount of water is not only essential for your health but has other benefits such as flushing out toxins and improving your complexion. “Drinking an adequate amount of water daily is important for overall good health because water aids in digestions, circulation, absorption and even excretion,” according to Uwhealth.org. TheMayo Clinic suggests that men intake about 3 liters of water a day and women an average of 2.2 liters, especially if you live in a temperate climate such as Arizona.
The amount of recommended exercise you should incorporate in your life depends on the lifestyle you are attempting to achieve. “For beginners, most experts recommend at least 20 minutes of exercise three times a week. As your body adjusts to this level of exercise, you should increase the amount of exercise that you are doing to continue receiving the maximum benefits,” said fitness expert Greg Shealey. The Mayo Clinic suggests you aim to incorporate 30 minutes of physical activity every day and if you are attempting to lose weight to increase the amount of time. The Department of Health and Human Services proposes a minimum of 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, incorporating strength training at least twice a week for no specific amount of time. Dedicating a portion of your day to exercise can be difficult with a busy schedule but try to make a habit out of it and do what works for you. If you don’t have time for a full work out, doing something is better than nothing!