Maintain A Healthy Lifestyle
Our modern, urbanized lifestyle relegates most of us to a sedentary lifestyle. Sitting or working behind the computer is commonplace. While it is almost impossible to give up our jobs, there are ways in which we can incorporate exercise into our hectic schedules. If you live in an apartment, make the effort to walk your way up to your residence. If you take public transport to work, try alighting from the train or bus one stop earlier and walking the rest of the way. Take time off to exercise at least twice a week, 30 minutes each time. Vigorous exercise engages your cardiovascular muscles and improves blood circulation, reducing the risk of high blood pressure.
Here are some of my personal tips for maintaining a healthy lifestyle on the go.
Maintain A Healthy Diet
Our food intake today includes some form of processed food. Increased affluence has led to demand for better lifestyle and with it, food that looks appealing and tastes good. While it will be impossible to eradicate processed food altogether in your diet, try replacing some of it with fresh food. Replace sausages and bacon with fresh meat. Use natural seasoning like species and herbs instead of pre-packed condiments. If you need to snack, choose apple slices or cupped corn over potato chips. When eating out, ask for reduced salt or go salt-free. Cutting down on salt goes a long way towards giving yourself a healthier body.
Exercise no matter where You are.
you take short breaks throughout the day to walk or take a longer break to fit in a workout at the gym. you schedule these as you would schedule a meeting or conference call to make sure you stick to them. It’s easy to get caught up in work and deadlines. But then you get no exercise, which doesn’t do a body—or mind—good at all. Of course, this becomes more challenging when you are travel and spend more time on planes and at conferences, in meetings and in hotel rooms. you book hotels that have a swimming pool and/or gym equipment so you can schedule that very necessary exercise, whether it's at midnight or 5 in the morning. Even if there are no exercise facilities, you can still do some exercises in your hotel room.
Try to structure my day as much as possible.
This keeps my body trained to eat and exercise at certain times of the day so I never get too hungry and start reaching for those M&Ms. Scheduling a healthy lifestyle makes it a mindful approach to everything I do and gets me to stop what I'm doing and focus on activities—healthy eating and exercise—that are just as important as those hundreds of emails, conference call or blog post I’m writing. That schedule doesn’t need to crash and burn just because I’m on the road. While there are time changes to account for, I try to stick as closely to the existing eating and exercising time as possible no matter where I am in the world. It’s important to make this a habit so you don’t find excuses like “I’m too busy” or “Something came up and I had to cut somewhere.” When those mentally start to take over, your healthy lifestyle quickly goes out the window.
Avoid Excessive Alcohol
Research has shown that excessive alcohol consumption has the effect of increasing your blood pressure level. In addition, alcohol contains calories, which leads to weight gain, one of the factors leading to high blood pressure. If you are a heavy drinker, aim to reduce your intake gradually over time. If you must drink at social functions, limit yourself to just one or two drinks. Having less alcohol cleanses your system and puts your body on a path towards normalcy.
Smoking is one of the foremost contributors towards the increase of blood pressure. Smoking increases your blood pressure temporarily but instantly. Frequent smoking increases the frequency of increased blood pressure and the long-term effects of such temporary blood pressure increases cannot be ignored. Aim to quit smoking over time. Reduce your number of cigarettes gradually till you have quit totally. There is another benefit to be enjoyed: The gradual absence of nicotine also reduces your chances of getting narrow arteries and hardened artery walls, two major factors leading to blood clot, which in turn causes heart attack or stroke.
Get plenty of sleep
Getting plenty of sleep is a very important part of your personal safety. Most people need 7.5-8.5 hours of sleep each 24-hour day.Longer periods of sleep can also train your brain to keep a tight leash on cortisol, the stress hormone that acts like that devil on your shoulder and makes you grab that donut or hit that drive-thru.
In summary, exercise, eat healthily and remove stress from your life. Also aim to reduce your alcohol intake and quit smoking. A few simple changes in lifestyle not only greatly reduces your chances of getting high blood pressure but also makes you more fit and feel good!