It can be hard to maintain a healthy lifestyle in the midst of the hustle and bustle world of daily life. In whatever a person engages in, time can seem to evaporate. Taking good care of the body and mind can make a difference in how healthy a person is in general and how well they can cope with change. Exercising, relaxing and getting enough rest will help a person do better and enjoy life more. Taking good care of oneself may require a little extra time and effort on your part but it is worth every effort.
Getting the correct amount of quality sleep is essential to a person’s ability to learn and process memories. Additionally, sleep helps restore the body’s energy, repair muscle tissue and triggers the release of hormones that effect growth and appetite.
The amount of sleep a person need depends on their age. It is generally recommended that sleep should last at least 11-12 hours for preschool-aged children, 10 hours for school-aged children, 9-10 hours for teens and 7-8 hours for adults. Quality of sleep matters too.
If a person does not get enough sleep, or good quality sleep every once in a while, waking up may become groggy due to lack of rest and such persons may experience difficulty concentrating. If a person consistently does not get enough quality sleep, there is a higher risk for conditions like heart disease, diabetes, obesity, headaches and depression.
If a person feels as though they are not getting enough sleep on a regular basis and it is affecting work or personal life, there is need to talk to a physician to discuss whether there may be an underlying sleep disorder, like insomnia or sleep apnea.
While there are no specific guidelines for how much relaxation a person should incorporate into their lifestyle, making time to unwind and enjoy life is an important part of maintaining good health. Deep relaxation, like meditation, when practiced regularly not only relieves stress and anxiety, but also is shown to improve mood. Deep relaxation has many other potential benefits as well. It can decrease blood pressure, relieve pain, and improve immune and cardiovascular systems.
Making time to find enjoyment is also an important element of relaxation. Laughing decreases pain, may help your heart and lungs, promotes muscle relaxation and can reduce anxiety.
Tense and feeling stressed out may result from not getting enough relaxation. Long-term stress, if not addressed, can cause a host of health issues, including chest pain, headaches, digestive issues, anxiety, depression changes in sexual desire and the ability to focus.
Getting the appropriate amount of exercise benefits nearly all aspects of a person’s health. Not only does exercise help control weight, it also improves mental health, mood, chances of living longer, and the strength of bones and muscles.
Adults from 18 need at least 3 hours of moderate aerobic activity each week and muscle strengthening exercises twice a week. Children and adolescents need an hour of physical activity every day, with vigorous activity at least 3 days each week. They also need muscle and bone strengthening exercises at least 3 days of the week.
Not getting enough exercise puts a person at increased risk for cardiovascular disease, type 2 diabetes, metabolic syndrome, high blood pressure and some cancers.
Additionally, if a person sit or stand for too long, they are more likely to have back pain, so it is important to alternate standing and sitting throughout the day and make sure to move around periodically.