I had planned to join a gym on several occasions but had never done so. On weekdays and occasionally on weekends, I am extremely busy with work. Other times during the weekends, I have one or more family obligations to attend to, so both my weekdays and weekends are fully booked. So I decided to take some time in the morning to walk 5 to 10km on days when I can, and on days when I can’t, I just put on my wristwatch, which helps me monitor the number of steps I’ve taken for the day, how many kilometers I’ve walked, and how many calories I’ve burned off my weight, and then consciously stand and walk around every few minutes. I also keep track of what I put in my mouth. This is all the more important because I am aware of the consequences of being overweight at my age, despite the fact that I am not overweight. Despite my best efforts, I have yet to achieve the desired weight goal that corresponds to my BMI. Despite my hectic schedule, I know I can do better with the exercises, so I decided to do some research on how to accomplish this critical task.

How can some exercises be incorporated into an already hectic daily schedule?

When making plans to stay fit, three areas must be prioritized: diet or nutrition plans, exercise plans, and lifestyle changes. When you have a busy schedule during the week and on weekends, none of the three areas are easy to adhere to. Some people work hard all week and look forward to the weekend to relax.

TIPS ON DIET OR NUTRITION

– Never, ever skip breakfast! You may want to take an easy-to-prepare breakfast, such as cereals, to ensure you do not skip breakfast, as this gives you the energy you need to work both mentally and physically.

-If you are the type who forgets to eat until you are starving, you should eat more protein-rich foods because they keep you fuller for longer.

-If you are the type who does not take breaks, you may want to keep healthy snacks on hand at work.

– Water is life; drinking plenty of it aids detoxification and keeps you hydrated.

– The best way to accomplish this is to adopt the mindset that you are making a lifestyle change in order to have a healthy body and mind. Whenever I notice a struggle in this area, I remind myself that I need to be healthy in order to give my best at work.

TIPS FOR WORKOUT PLANS 

-Stop making plans and setting dates because you want to do a thorough workout or go to the gym; instead, start with what you can do right now and work your way up. For a start, you could take the stairs instead of the lift.

– If you get bored with a particular exercise you do on a regular basis, try introducing different types on different days.

-Dancing is also a great form of exercise, and there are numerous styles to choose from. You can never run out of dance styles.

-If you are the type who gets carried away while working and your work requires you to sit for an extended period of time, you may want to keep an alarm clock by your table to remind you to stand up and take a walk from time to time.

-Consciously drink a lot of water while working; this causes you to be press and visit the restroom on occasion.

-Before getting out of bed, do some stretches or sit-ups.

-Get a wristwatch that counts your steps, then stand up every now and then to confirm how many steps you’ve taken for the day.

TIPS FOR CHANGE OF LIFESTYLE

-Being intentional about maintaining a healthy lifestyle will help you overcome any temptations that may arise throughout the day.

– Stay off your phone before going to bed; you may want to keep your phone away from you before bed or set it to silent so you can get a good night’s sleep.

If you’re on a diet, you might want to consider cheat days as well. When you fall short of your goals, make a concerted effort to recover; do not give up easily.

-Make it a habit to drink plenty of water during the day and less at night so you can sleep well.

– Eat your dinner three to four hours before going to bed.

-When your body cries out for rest, listen to it and don’t put it off so long that your body refuses to rest. You should think about taking a nap every now and then.

Keeping fit on a tight schedule is never easy; it requires a lot of dedication. You will have to intentionally and constantly remind yourself every day that it is something you must do if you want to give your best at work and live a healthy life so you do not become a liability later in life; this will motivate you to get out of your comfort zone and put in more effort.

“Take care of your body. It’s the only place you have to live.”

-Jim Rohn

Sources 

https://www.singlecare.com/blog/tips-to-stay-healthy/

It was recently my second daughter’s birthday, and as I posted some pictures of her on social media to commemorate the occasion, it occurred to me how old she is, and thus how quickly I am aging. I’ve heard a lot of scary sayings about old age over the years, and I’ve let myself be affected by some of them. A good example was when I tried to do a dance move that I saw my daughter do and failed; she laughed at me, and I told her, “I am not your mate you know, I am getting old,” to which she replied, “Mummy!, it’s not true, what will you say about  grandma who is still very active?” It is simpler to blame age.

I’ve watched my mother age gracefully over the years, and I realized that the key to aging gracefully may simply be a change in lifestyle and healthy habits. So, what are some of these myths?

–The brain deteriorates with age, resulting in the inability to learn new things. How can this be true? Although there may be changes in thinking as a result of age, such as an inability to recall some names and a slower ability to find words, research has shown that older people have a more in-depth understanding of words than younger people, and they have a vast knowledge due to their greater wealth of experiences over the years. This also implies that they are capable of learning new skills and forming new memories. My mother, for example, recently learned how to write with her left hand despite the fact that she is not left-handed.

–Because of loneliness, older people are more likely to become depressed.

This is a point of view I’ve always held because, once the children are grown, they go their separate ways, leaving their elderly parents alone. This feeling has nothing to do with aging; in fact, as time passes, older people are known to belong to one group or the other, one meeting or the other, and they are able to engage in tasks that they were previously unable to do because they had to care for growing children.  Some elderly parents, including their married children, are able to travel and visit places and people. Indeed, this is a very busy time for some elderly people, particularly socially. The exception will be if the person is both elderly and in poor health. According to research, older people are less likely to suffer from depression than younger people.

-Old people require less sleep.

They say that as you get older, your need for sleep decreases. If this assumption is correct, the idea of living a healthy lifestyle may be out of reach, because getting enough sleep is part of living a healthy lifestyle. The elderly require seven to nine hours of sleep per day. This keeps them healthy and smart.

-Dementia is common in the elderly.

On the contrary, not all elderly people suffer from dementia; they may occasionally forget things like misplacing a key, missing an appointment, and so on; this is normal forgetfulness with aging and has nothing to do with memory loss. There are many elderly people who remember a lot and have very sharp memories.

-Older people may sustain injuries if they engage in intense exercise.

I used to believe this until I saw a show on television called The Steve Harvey Show, and one of the episodes featured a seventy-year-old woman who happens to be a bodybuilder. I’ve also seen a program in which elderly people are forced to run a 100-meter race. These elderly people range in age from eighty to one hundred years. Exercise is important for older people’s mental and physical health.

-Only older women suffer from osteoporosis.

According to research, while older women are more prone to this bone condition, men and women lose bone mass at the same rate between the ages of 65 and 70. In other words, both elderly men and women must take their medications, especially if a particular disease runs in their family.

-It is impossible to quit smoking at an advanced age.

Smoking affects everyone the same way, young and old, so quitting smoking has the same effect on an elderly person’s health as it does on a younger person.

–Aged People should quit driving.

While it is true that aging causes changes such as poor eyesight and, in some cases, poor hearing, the question of when to stop driving should not be centered on one’s age because everyone ages differently. Even at the age of sixty to seventy, some people have good eyesight and are strong enough to drive.

When you think you’re getting old and worried about not being able to do what you used to do, remember the following saying:

“Ageing is just another word for living.” – Cindy Joseph

Sources 

https://www.nia.nih.gov/health/10-myths-about-aging