We have finally gotten through 2020 - a tough year in which the world was hit hard by the pandemic and many people’s lives were greatly affected. Stepping into 2021 while still living under the shadow of the pandemic, we all begin to embrace the “new normal”. We might not be able to change the situation, but we surely can maintain a healthier body and mind by making minor and easy tweaks to our habits. Check out the eight lifestyle changes below and achieve your goals during these challenging times.
1. Get active
Regular exercise comes with countless benefits, from guarding against serious illnesses such as heart disease and diabetes, to simply losing weight and looking better.
Starting this year, commit to at least 30 minutes of moderate-intensity physical activity three to five times a week. You don’t need an expensive gym membership — daily activities such as climbing the stairs, walking the dog or playing with your children all count towards that daily exercise goal!1 When the gyms are closed, you can still do stretching or weight training at home to stay active and burn fat.
2. Eat your five-a-day
In addition to being rich in vitamins and fiber, fruits and vegetables significantly reduce risk for many common types of cancer. In general, five portions of fruit and vegetables per day is an absolute minimum.2 For extra vitamin C to improve immunity, source out citrus fruits like oranges and kiwis!
3. Staying hydrated
The more physically active you are and the more you sweat, the more water you need to consume. But even on a relatively sedentary day, a good practice is to drink at least 2 liters of water. Bear in mind to drink water at regular intervals. Avoid only drinking water when you’re thirsty as you’re probably already dehydrated.
4. Get enough sleep
The average person needs between 7 to 9 hours of sleep per night. It varies, but you know yourself best.3 Side-effects of sleep deprivation include reduced concentration, slow reflexes and irritability, so make sure you’re getting enough rest.
5. Put down that drink
The maximum recommended daily intake of alcohol is 3 to 4 units of alcohol per day for men, and two to three units for women. Need a reason to cut down on drinking? Alcohol is high in calories and fat, contributing to weight gain. Binge-drinking can also permanently damage your liver.4 So while we all enjoy the odd beer from time to time, drink in moderation. Or you can try low-alcoholic beverages with low calories and sugar - a healthier alcoholic choice.
6. Make new friends
Those who are more outgoing and have wider social circles also have a larger support network to lean on when times get tough. This year, make an effort to meet new people and make new friends instead of addicted to social media platforms. Try to stay in touch with the people you care about in your daily lives. Begin a healthier social life and state of mind.
7. Relax
The pressure of work and family commitments can take their toll, but we all need a break from time to time. To safeguard your mental health, set aside time for yourself to do the things you love and spend time with your family in 2021, whether it’s writing journals or communicating with your family!
8. Quit smoking
Smoking, which includes Shisha / Waterpipe tobacco, is one of the world’s biggest causes of preventable death. Smoking-related illnesses kill millions each year. 5 The new year is the perfect time to kick the habit and make a commitment that will not only change your life, but prolong it.
2021 will be a new and a better year. Say it, believe it, and then realize it!
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