As we learn more about the connections between mind and body, it's clear that achieving a healthy lifestyle cannot be achieved through workouts and healthy eating alone. Health is all about balancing your mind, body, and nutrition, and the three areas are closely related. Working out has incredible benefits for your mental health, practicing good mental health hygiene will give you more energy to focus on your fitness goals and of course the food you eat fuels your body, affects your body. mood and much more.
In order to be fit for the future, it is essential to focus on finding the right balance between your mind, body and diet.
About 1 in 7 people in the world have one or more mental health or substance abuse disorders. While there are a number of ways our society needs to approach this problem as a whole, it is important that as individuals we have the tools and knowledge on how to keep our minds as healthy as possible. possible.
Practicing good mental hygiene is a start. Just as brushing your teeth, showering frequently, and washing your hair are good daily habits that you can use to maintain your physical hygiene, there are several habits that you can implement in your daily life to help maintain a healthy lifestyle. good mental hygiene. Here are some of the things the Mental Health Foundation recommends (full article here).
- Talk about your feelings
- Stay active (exercise regularly)
- Eat well
- Keep in touch with your friends and family
- Get help when you need it
- Take a break and find time to relax
Start by implementing just one new habit at a time. You can schedule a weekly phone call with your family or friends, or find a block of time in the week where you are still doing an activity you enjoy. Many people find it helpful to keep a journal and check their mental health and goals regularly. Choose something you would like work and start to develop a new healthy habit.
Exercise has benefits for your body that go far beyond what you see on any scale. Of course, the physical form of your body will change, but it's the changes that occur inside that are just as (if not more) important. Exercise helps strengthen your bones and heart muscles, lower cholesterol, lower blood sugar, increase your metabolism, and has a myriad of impressive health benefits. Exercise can even help your body slow down the aging process.
If that's not convincing enough, it's also clear that giving your body the attention it needs through regular, sustained exercise is important. benefits for your mental healthealth like to elevate your mood, improve the quality of your sleep, and help ward off mental disorders like anxiety and depression.
Eating a nutritious diet is an essential part of your physical and mental well-being. The amount and quality of the calories you eat becomes the molecules that build and change your body, including your brain. And, as you know, there is healthy calories and there are no healthy calories. And eating healthy calories has countless benefits for your mind and body, including helping you prevent disease and boost your mood.
So why do so many people struggle to meet their nutritional goals? One reason is that there are so many fad diets, expert opinions, and anecdotal evidence on how and what you should eat. It can seem really daunting to keep up with all the information. In fact, following a nutritious diet can actually be quite simple if you just follow a few guidelines:
- Eat when you're hungry, and when you're full, stop
- Eat lots of whole plants like fruits, vegetables, farro, brown rice, quinoa, and other whole grains more than you eat other food groups
- Avoid eating too much processed foods
- Eat as many calories as you burn, whatever that means to you
- Drink enough water
Try not to overthink it. When it comes to nutrition, you probably already have a lot of the information you need to get started. If you want to dig deeper into dietary recommendations, check out these guidelines from Harvard School of Public Health.
The key to nutrition is consistency. Again, you need to practice good habits. Over the next six weeks, get help during Revive & Thrive.
Revive & Thrive
After a year like 2020, chances are you will want to set the reset button and refocus on finding a balance between your body, mind, and nutrition. Over the next six weeks (December 1 - January 10), we've lined up motivational challenges, workouts, expert advice, recipes, and a ton of content to help you get back on track and recalibrate your holistic health. Here's what's coming.
How we'll help you relive in December
In December, you can expect:
- A fresh challenge in the adidas Training app to help you stay motivated and make fitness a priority.
- Content to support you in your mind, body and nutrition goals, shared with you every Monday, Wednesday and Saturday in the adidas Training app.
- Live Instagram Q&A sessions with mindfulness, fitness and nutrition experts who will share their expertise (dates provided below - exact times to be announced on our social networks)!
- Spirit: December 4
- Body: December 11
- Nutrition: December 18
- Daily Habits Tools to Help You Plan and Think About Your Holistic Wellness
- New guided and featured workouts to help you relax, rejuvenate and get back on track.
- A virtual race on December 31 to help you end the year on a high note (and start the new year with a flood of feel-good endorphins)!
- Lots of tips and motivation to keep you on track
How we'll help you thrive in January
In January, you can expect:
- New challenges in the adidas Running and adidas Training apps to help you start the new year.
- Tips and tools for setting up and tracking your new healthy habits from a holistic perspective
- Clean recipes and dietary tips to help you plan your meals in advance and prepare for nutritional success
How to participate
To participate in the six weeks of Revive & Thrive, you will need to complete the challenges. Start by joining the December challenge in the adidas Training app (if you don't have it, Download them here). You will also need to log into our social media channels where you will get live Q&A with experts, links to useful tools, and more. Make sure to follow us on Instagram, Facebook, Youtube, and Pinterest.
Overcoming obstacles to exercisingIf you’re having dysfonctionnement beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.
You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout orgie are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.
While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are esprit. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your détermination quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.
Whatever your age or fitness level—even if you’ve never exercised a day in your life —there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.
Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or intensité yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.
Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So, don’t beat yourself up about your body, your current sport level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.
Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy—such as dancing—or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.
Even the busiest of us can find free time in our day for activities that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of séances over the weekend. If you’re too busy during the week, get up and get moving during the weekend when you have more time.
It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems rule exercise out of the question, so talk to your doctor about a safe routine.
“No pain, no gain” is an outdated way of thinking about exercise. Exercise shouldn’t hurt. And you don’t have to push yourself until you’re soaked in sweat or every force aches to get results. You can build your strength and fitness by walking, swimming, or even playing centre ville, gardening, or cleaning the house.
Still have nightmares from PE ? You don’t have to be sporty or ultra-coordinated to get fit. Focus on easy ways to boost your activity level, like walking, swimming, or even working more around the house. Anything that gets you moving will work.
The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You’ll get there by exercising for 30 minutes, 5 times a week. Can’t find 30 minutes in your busy schedule ? It’s okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective.
For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheated or sweating profusely. While everyone is different, don’t assume that training for a marathon is better than training for a 5K or 10K. There’s no need to overdo it.
For more on the types of exercise you should include and how you should work out, read Best Exercises for Health and Weight Loss. Getting started safelyIf you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep the following health precautions in mind :
Health issues ? Get medical clearance first. If you have health concerns such as limited mobility, heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise. Warm up. Warm up with dynamic stretches—active movements that warm and flex the groupes musculaires you’ll be using, such as leg kicks, walking lunges, or arm swings—and by doing a slower, easier version of the upcoming exercise. For example, if you’re going to run, warm up by walking. Or if you’re lifting weights, begin with a few light reps.
Cool down. After your workout, it’s important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A light jog or walk after a run, for example, or some gentle stretches after strength exercises can also help prevent soreness and injuries. Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.
Listen to your body. If you feel pain or discomfort while working out, stop ! If you feel better after a brief rest, you can slowly and gently resume your workout. But don’t try to power through pain. That’s a surefire recipe for injury. How to make exercise a habit that sticksThere’s a reason so many New Year’s resolutions to get in shape crash and burn before February rolls around. And it’s not that you simply don’t have what it takes. Science shows us that there’s a right way to build vêtements that last. Follow these steps to make exercise one of them.
Start small and build momentumA goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through ? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It’s better to start with easy exercise goals you know you can achieve. As you meet them, you’ll build self-confidence and momentum. Then you can move on to more challenging goals. Make it automatic with triggersTriggers are one of the secrets to success when it comes to forming an exercise habit. In fact, research shows that the most consistent exercisers rely on them. Triggers are simply reminders—a time of day, place, or cue—that kick off an automatic reaction. They put your routine on autopilot, so there’s nothing to think about or decide on. The alarm clock goes off and you’re out the door for your walk. You leave work for the day and head straight to the gym. You spot your sneakers right by the bed and you’re up and running. Find ways to build them into your day to make exercise a no-brainer.
Schedule it. You don’t attend meetings and appointments spontaneously, you schedule them. If you’re having trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily planning. Make it easy on yourself. Plan your workouts for the time of day when you’re most awake and energetic. If you’re not a morning person, for example, don’t undermine yourself by planning to exercise before work. Remove obstacles. Plan ahead for anything that might get in the way of exercising. Do you tend to run out of time in the morning ? Get your workout clothes out the night before so you’re ready to go as soon as you get up. Do you skip your evening workout if you go home first ? Keep a gym bag in the car, so you can head out straight from work. Hold yourself accountable. Commit to another person. If you’ve got a workout partner waiting, you’re less likely to skip out. Or ask a friend or family member to check in on your progress. Announcing your goals to your social group ( either online or in person ) can also help keep you on track.
Tips for making exercise more enjoyableAs previously noted, you are much more likely to stick with an exercise program that’s fun and rewarding. No amount of willpower is going to keep you going long-term with a workout you hate. Think outside the gymDoes the thought of going to the gym fill you with dread ? If you find the gym inconvenient, expensive, intimidating, or simply boring, that’s okay. There are many exercise alternatives to weight rooms and cardio equipment. For many, simply getting outside makes all the difference. You may enjoy course outdoors, where you can enjoy alone time and nature, even if you hate treadmills.