Family Health Care Tips
Our new normal has been to stay put but that does not mean we have to stay still. In fact , due to the lack of options one could argue that now is as important a time as any to remain physically active on purpose. We can’t talk fitness without speaking on overall health. Below you will find 4 key elements to aid in your overall health. Each is vital to overall health which can catapult you into beginning, continuing or taking your active lifestyle to new heights.
Breath Taking
Breathing is such an underrated prescription. Not only as an automated function of the body but focused breathing has not only physical but also mental health benefits. Find 3 minute spots throughout the day to EXERCISE breathing techniques. Close your eyes, inhale through your nose for 2-3 seconds, exhale through your mouth for 2-4 seconds. This helps not only to clear your lungs properly, but also helps to clear your mind and shift your focus to you. Bringing the family together if possible to practice this as the same time helps to promote everyone in the home being relaxed at the same time and promotes family healing. Everyone can be a part of everyone’s de-cluttering.
Let’s Get Physical
30 minutes a day goes a long way. The idea is to charge your heart by increasing your heart rate. This increases circulation and overall strength of the heart. You also get a chance to increase your breathing rate which serves the same purpose for your lungs. Physical activity will loosen your joints and activate muscles. All of these elements can be achieved from a low impact level such as a walk or a higher impact level such as jumping jacks. All of which can be completed as a family.
Weight In The Water
Studies suggest that the human body is made up of 60-70 percent water. Proper hydration aids all bodily functions. How much water should you drink? There are a lot of factors that are used to calculate what’s considered proper hydration. One of the original recommendations is 8x 8 ounce glasses a day. Another recommendation is based on your current weight. Drinking a half ounce to an ounce of water for every pound you weigh. For example, if you weigh 200 lbs you should consume between 100 and 200 ounces of water per day. It’s also import that it’s consumed throughout the day and not all or most in one shot. The amounts may increase depending on your physical activity that day as well. All amounts and methods serve as a general baseline.
Food For Fuel and Fun
Nutrition is the hardest thing to balance out regarding the health of an individual and collectively as a family. Family members may have different dietary restrictions and/or needs. Different schedules make consistency really rough at times. Something worth trying is breaking down meals into two separate categories of Fuel and Fun. Fuel meals cover your most healthy options. These meals are loaded with vegetables, fruits, and lean (not processed) meats and are low or void of artificial sugar. Fun meals are your fast food runs or “Happy” meals, deserts/treats, and snacks. Try to balance it out as best as you can with a ratio that works. The key is to always have more fuel meals that fun meals. 3:1 is a decent breakdown of the ratio.
