The fall and winter season is not conducive to maintaining a healthy diet and regular physical activity. When the winter chill gives way to the first rays of the sun, we want to take care of our body and psyche. Now is the best time for that. See how to get back in shape quickly in just 5 steps.
Taking care of your health in demanding times
We live in times when taking care of yourself takes on a completely new dimension. Many of our plans, not only away, but also those related to regular physical activity and care for our own health, have been thwarted. The closure of fitness salons, gyms, yoga studios, swimming pools, tennis courts and other sports-related facilities discouraged Poles from taking up exercises at home.
Since March 2020, we have much less control over our health by doctors and we perform fewer preventive examinations. * And it is exercise, a balanced diet and control over key parameters, such as blood pressure, that allows us to maintain the body, and thus the psyche, in in the best shape.
Nowadays, thanks to easy access to modern technology, we can take care of our health, well-being and condition much easier. And this without leaving home. Check how to do it.
5 steps to better shape, health and well-being
Don’t forget to keep your body hydrated
It is important to replenish fluids not only during exercise, but also at rest. Water is the basic component of the human body and makes up about 60% of our body weight. It is a substrate for many key biochemical reactions taking place in organs and tissues. Regular hydration improves absorption and digestion, protects against overheating, promotes concentration and keeps a slim figure. According to the latest recommendations, an adult should consume approx. 2 liters of fluid a day, preferably in the form of still mineral water. It is worth remembering that drinks such as coffee or black tea dehydrate the body, so it is worth limiting their use during the day.
Get enough sleep
Long and undisturbed sleep is of great importance to our physical and mental health. It is during sleep that the body regenerates best and fastest, and in the brain there are processes aimed at “organizing” the information absorbed during the day. As a result, we wake up refreshed, more efficient and ready to take on everyday challenges, both professional and personal. Scientists point out that healthy sleep of an adult should last about 7-9 hours.
It is also extremely important to regularly go to sleep during the night. It is best to go to bed around 23 p.m., when melatonin (the sleep hormone) levels are at their highest. For better quality sleep, it is worth taking care of the appropriate temperature in the bedroom (approx. 00 degrees Celsius), airing the room and limiting exposure to blue light emitted by the screens of electronic devices (e.g. 19-2 hours before the planned sleep).
Diet health – what is it?
Much is said about the daily diet being properly balanced. what does it mean? This term is used in relation to a daily menu that provides the body with all the essential nutrients, including minerals, vitamins, proteins, fats, fiber and carbohydrates. At the base of the Nutrition Pyramid published by the Food and Nutrition Institute, in addition to physical activity, there is a vegetable and vegetable diet. These products should make up half of the recommended 4-5 meals a day. However, it is important that vegetables dominate the daily menu. At a slightly higher level of the Food Pyramid there are cereal products, preferably whole grains, followed by dairy products, and finally meat and fats. It is worth eliminating excess salt, sugar, highly processed products and alcohol from the diet.
Physical activity at home or outdoors
According to the latest Nutrition Pyramid, the basis of a healthy diet is physical activity, which should be devoted to 30 to 45 minutes a day. Daily exercise does not have to be very intense. A long walk, Nordic walking, swimming and cycling are enough to strengthen the musculoskeletal system and oxygenate the body. Thanks to online platforms, we have gained access to many free trainings that can be performed on the mat at home. The variety of programs will make everyone find the form of movement they like the most. It can be, for example, yoga, Pilates, women’s fitness or calisthenics.
Health check
In order to take care of your form and health even more effectively, it is worth looking for allies. The latest technology comes with help, which not only allows you to more consciously take care of your condition and well-being, but also makes it easier to monitor your health – conveniently, because directly from the wrist. Just like the Galaxy Watch3 smartwatch. This smart watch will not only motivate us to physical activity – we have a choice of 120 training programs that we can perform at home or outdoors, and the smartwatch will record the most important training parameters.
Galaxy Watch3 will also allow us to conveniently monitor the amount of water consumed and better control the parameters that affect our well-being and condition, including blood saturation level (we no longer need an additional pulse oximeter), sleep quality (REM cycles, sleep depth and total sleep time), or stress level. The smartwatch will also help us in monitoring parameters important for our health.
Thanks to the Samsung Health Monitor application, we can control blood pressure with the Galaxy Watch3. All you need to do is calibrate your watch with a compatible blood pressure monitor every 4 weeks so that the Galaxy Watch3 can measure the pressure while wearing it. Thanks to this, we get real-time insight into blood pressure information, directly from the wrist. The watch will remind us to calibrate itself. With the help of Galaxy Watch3, we also gain the ability to track the heart rhythm, thanks to the ECG monitoring option. Just put your fingertip to the dedicated button on the watch and the built-in electrode sensor measures your heart rate via the Samsung Health Monitor app.
The above parameters, important for our health, can be monitored on an ongoing basis and generate reports after connecting the Galaxy Watch3 with your smartphone. Importantly, the Galaxy Watch3 is also equipped with a fall detection function, which in the event of an unexpected event sends an SOS message with the user’s location and an emergency contact, which speeds up first aid.
Of course, no equipment can replace regular medical examinations and visits, but devices such as the Galaxy Watch3 will certainly help you approach the issue of taking care of your condition and well-being more consciously.