You must have heard of this famous saying:
“It is health that is real wealth and not pieces of gold and silver.”
Our health is very important to us and we can do almost anything to ensure that we stay in proper health. Several people spend huge sums of money just to ensure that their health remains in proper state.
If you are wondering about how to improve your health without investing large sums of money, then you are at the right place because this article talks about some of the most important ways through which you can improve your Health, Fitness, and Wellness without spending large sums of money.
I’ll be talking about some of the best ways to improve your Physical, Mental, and Emotional health.
Ways to Improve Physical Health
1. Exercise Daily
Doing full-body stretching daily will promote body flexibility, blood flow, and reduce chances of injury.
You should also do some type of strength workout to improve muscle strength and density. You can join a fitness center/ gym, set up a gym at home, or do bodyweight exercises at home. While the most effective and cheapest way to do strength exercises is to join a fitness center, you can also workout at home.
Beginners workout at Gym (3 days per week for 6 weeks)
You can follow the following training routine if you join a Gym:
– Workout 1: Back + Biceps
– Workout 2: Chest + Triceps
– Workout 3: Legs + Shoulders.
You may wish to take rest on other days or do cardio and core training.
You can also ask your gym trainer for a workout routine based on your fat percentage and injury history.
Body weight training at Home
- Full Body Stretching
- Rope Skipping/ Jumping: 3-5 Sets, 100 repetitions
- Push Ups: 3 Sets, 10-15 repetitions
- Squats: 3 Sets, 10-15 repetitions
- Lunges: 3 sets, 10-15 repetitions, each leg
- Plank: 60 seconds, 2-3 reps
- Side Plank: 30 seconds, 2 reps each side
- Basic Stretching
These exercises are very basic and you can find the tutorials for them on youtube. While doing these exercises, make sure that you wear sports shoes.
2. Drink Green Tea
Prefer green tea over your normal tea and coffee. Green tea contains Bioactive Compounds that improve health.
Also, green tea doesn’t require any sugar and hence it helps you in keeping your sugar intake in check.
3. Drink Warm Water with lemon
Drinking warm water early in the morning improves health. Warm water removes toxins from your body and improves metabolism. Warm water with some lemon juice mixed into it improves digestion and prevents constipation.
The first glass of water which you drink early morning should be warm with lemon mixed in it.
Drink at least 7-8 glasses (3 liters) of water daily. You should set reminders if you forget to drink water at regular intervals.
4. Consume Green Vegetables + Fruits
You should Have 2-3 cups of vegetables and at least 1 fruit daily to improve your health. Vegetables and fruits are best sources of minerals and natural sugar.
5. Cut down Sugar and Salt consumption
All of us are being cheated by the beverage and packaged food companies which sell sugar water and salt-infused snacks in the guise of “happiness.”
Sugar is worse than tobacco and should be avoided at all costs. You can have sugar in the form of fruits but not in the form of sodas and packaged juices. Salt causes water gain and increases blood pressure.
So please consume salt and sugar in moderation.
6. Cut down on your fast food consumption
I don’t know whether you are aware or not, but fast food is America’s worst enemy. It causes obesity, Diabetes, Cardiac issues and other severe complications. Fast food is full of Salt, Sugar and preservatives.
Always have something healthy to eat at home to avoid consumption of fast food and packaged foods. Eat nuts, dry fruits and fruits – instead of chips and burgers.
Carry some nuts and fruits to your office daily so that you can have them whenever you feel hungry, and not binge on fast food.
7. Wear blue light blocking spectacles.
Blue light blocking lenses can reduce the negative impact of light from computer and phone screens. These lenses are highly recommended to people who work in IT, Finance, or any work profile which involves staring at the screen for long durations.
You can opt for blue light blocking screen guards for laptops and phones in case you are uncomfortable with wearing spectacles.
8. Walk 5k steps daily
Add walking 5K steps to the list of your daily goals since walking not only promotes better health but also helps to shed off some calories.
9. Don’t smoke and drink in moderation
You should never smoke. I’ve heard people say that they smoke to reduce stress. That’s completely illogical and unscientific. You should cut down on alcohol consumption.
Drinking in parties in moderation is fine, but consuming alcohol to suppress stress and work pressure can severely impact your health.
10. Wash Hands frequently
You should wash your hands multiple times during the day to keep yourself protected from any viruses or germs. This has become a necessity due to the spread of coronavirus.
11. Wash fruits and vegetables before eating
Farmers and grocery shops these days use chemicals to increase the shelf life and shine of fruits and vegetables. Therefore you must wash fruits and vegetables with warm water (or with grocery washing liquids) before consuming them to avoid consuming any harmful chemicals.
Work-Life balance is the equilibrium which ideally should exist between the time dedicated towards work and the time dedicated towards your family and for yourself.
Having a proper work-life balance not only ensures happiness and family time, but also allows people to focus on their hobbies, side hustles, and health.
13. Eat just fruits and vegetables once every 2 weeks
Eating just fruits and vegetables once every 2 weeks will help you in flushing all the toxins from your body and will also give an amazing glow to your skin.
Coupling this with drinking warm water will be even more beneficial.
14. Avoid drinking chilled water
Drinking chilled water can contract your blood vessels and reduce the effectiveness of your digestive system due to mismatch in the body and water temperature.
You must drink normal temperature water or warm water to avoid any sudden changes in your body temperature.
15. Don’t google symptoms of diseases
You should never google the symptoms to any disease which you are facing.
Every time I google coughing, Dr. Google will tell me that I have Cancer or some more scary disease. It is better to consult a doctor than to rely on google for diagnosing and curing your diseases.
16. Take stairs till the 5th floor
You should take stairs instead of elevators till the 5th floor to burn off some extra calories and improve your stamina.
You must take stairs on a regular basis if you don’t participate in any fitness activities.
17. Don’t sit for more than 60-90 minutes in one go
Don’t sit for more than 60-90 minutes in one go. You should take 5-10 minute breaks after every~90 minutes of sitting.
Sitting for long can reduce your lifespan and increase the chances of heath attack and diabetes.
Physical health can be improved by doing several things, but just following the above mentioned things will make it super easy for you to improve your health.
Ways to Improve Mental and Emotional Health
Whenever someone talks about health, it is usually understood that they are talking about Physical health. However, health also includes mental and emotional health.
Mental and emotional health has been ignored for a long time, but they are as important as your physical health. It is only recently that mental and emotional health has been given attention, mostly by organizations while hiring people.
Some universities also check a person’s mental and emotional health through interviews before selecting them for their programs.
You can improve/ strengthen your Mental and Emotional health by practicing the following tips:
Everyone is stressed about something or the other, but some people are more stressed than others. Stress can seriously hamper your mental health and eventually your physical health. There are several ways to manage stress like avoiding toxic relationships and friendships, practicing meditation, taking only that much work responsibility that you can handle, and visiting a counselor.
You should never drink or smoke just because you are stressed or burdened.
Meditation not only helps in managing stress but also helps in managing emotions and thoughts. It doesn’t matter whether you suffer from stress, anxiety, or have a hard time managing your thoughts, you should meditate daily to experience personal growth.
Everyone should meditate daily for at least 10 minutes twice: once in the morning and once before sleeping at night.
3. 7 Hour Sleep
Sleeping for 7 hours daily ensures that all growth and repair functions in your body is carried out properly. Cutting down on sleep can hamper your productivity and mood.
You should invest in good sleep products like comfortable mattresses and pillows.
Try waking up before 7:00 am daily.
4. Avoid toxic people
Only you have the key to your happiness. Don’t let anyone’s bad behavior and attitude impact your mental and emotional health.
Surround yourself with good and positive people who contribute to your growth rather than your destruction.
5. Laugh more
Watch comedy movies, standup comedies, and interact with funny people.
Laughing improves your mental health and makes you happy.
However, if you have a tendency to laugh for no reason, then you should visit a doctor ASAP!
6. “Stop” watching motivational videos
Watching too many motivational videos can break your efforts.
Motivational videos always sugarcoat the way to success and force people to have unrealistic expectations from themselves. Not achieving desired results despite following all the steps highlighted in the videos can demotivate people.
It is better to ask for guidance from some experienced person, rather than some motivational speaker.
7. Don’t isolate yourself socially
Isolating yourself socially can lead to depression and sadness. Social isolation can also lead to a fall in one’s self-esteem
Many people isolate themselves and keep away from social interaction when they fear public embarrassment.
You must try to be social and be a part of a group that meets regularly to hangout.
8. Spend 15 minutes daily in sunlight
Spending 15 minutes daily in sunlight in the early mornings can help you with the mood and energy boost which can keep you going all day with enthusiasm and focus.
9. Practice Digital Detox
You must refrain from using any tech devices 1 hour after waking up in the morning and 1 hour before sleeping at night.
Digital Detox not only helps in improving your mood and brings happiness but also improves the sleep cycle, reduces anxiety, and gives rest to your eyes.
If possible, you should practice longer digital detoxes for the entire day on weekends to take advantage of the various benefits which this activity has to offer.
Mental and emotional health have now started getting the due importance and are now considered at par with physical health. It is important for you to consider your emotional and mental health as very essential and should always seek help when you need it. There is no social stigma attached to being mentally ill these days.
You should take proper care of your “Mind, Body, and Spirit” by following the above-mentioned tips. These tips have been again mentioned for your convenience
Ways to Improve Physical Health
- Exercise Daily
- Drink Green Tea
- Drink Warm Water with lemon
- Green Vegetables + Fruits
- Cut down Sugar and Salt consumption
- Cut down on your fast food consumption
- Wear blue light blocking spectacles
- Walk for 5k steps daily
- Don’t smoke and drink in moderation
- Wash your hands frequently
- Wash the fruits and vegetables before consuming them
- Maintain Work-Life balance
- Avoid drinking chilled water
- Don’t google the symptoms to your diseases
- Take stairs till the 5th floor
- Don’t sit for more than 60-90 minutes in one go.
Ways to Improve Mental and Emotional Health
- Stress Management
- Meditate daily
- 7 Hour Sleep
- Avoid toxic people
- Laugh more
- “Stop” watching motivational videos
- Don’t isolate yourself socially
- Spend 15 minutes in sunlight daily
- Practice Digital Detox
You can start out the journey towards improving your Health, Fitness, and Wellness by following the first 5 tips in each section and then slowly accommodate the other ones in your routine eventually.
Ideal routine for improving health
- Wake up by 7:00 am
- Drink warm water with lemon
- Meditate for 10-15 minutes
- Exercise for at least 30 minutes
- Go for work/ study
Wear Blue light blocking spectacles while working on the computer
Drink Green Tea
Walk 5k steps
Avoid fast food, salt, and sugar
- Interact with family/ friends
- Sleep on time to wake up before 7:00 am
Now that you know about top ways to improve health, go and try out these tips for a month and check if they’ve improved your health.