Mindset: Lifestyle Changes
What Is Fitness Testing?
A healthy lifestyle will look different for different people and highly individual. There is often a question about what is considered “healthy,” making this a difficult topic and widely contested.
There is sometimes a belief that extreme discipline is the foundation to having a healthy lifestyle.
There is sometimes a belief that complete freedom is the foundation to having a healthy lifestyle.
Most frequently, a healthy lifestyle will fall somewhere between extreme discipline and complete freedom.
At Physique Academy, there is always an objective to pursue and sustain a healthy lifestyle. This requires a definition of what a healthy lifestyle is and how to achieve it.
Defining A Healthy Lifestyle
Health has three main characteristics:
- Mental Health
- Physical Preparedness
- Nutritionally Complete
These characteristics are broad and will encompass a number of other important factors. A lifestyle is the way that one lives - it refers to the opinions, interests, and behaviours that encompass life. Furthermore, a healthy lifestyle includes the habitual actions and beliefs that support a state of health.
In order to achieve and sustain a healthy lifestyle, it is important to prioritise the following factors…
1) Challenge Yourself Physically
It is important and highly beneficial to challenge yourself physically with exercise regularly. Exercise is beneficial for many reasons and is the base of support for a healthy lifestyle. Not all physical challenges have to be difficult to be effective, however, challenging activities build physical resilience which will carry over to other aspects of life.
2) Challenge Yourself Mentally
It is important to maintain mental clarity, challenge yourself with difficult problems, and continue to learn. There are a number of ways to stimulate the mind and mentally challenge yourself on a daily basis. This may include reading, learning, thinking, listening or other mindfulness practices.
3) Challenge Yourself Emotionally
It is important to explore your emotions and feelings on a daily basis. Humans are social creatures and thrive in social environments. Interacting with others can stimulate the mind through having difficult conversations, and questioning one's own beliefs and emotions.
4) Go To Sleep And Wake Up At A Consistent Time
Your circadian rhythm is your body’s natural process that controls energy regulation. In order to maintain consistent energy levels it is important to create a healthy routine with consistent sleep and wake times. Implementing the same wake and sleep time on a daily basis will result in greater productivity and sustained energy each day. This will also ensure that you get enough sleep so that you recover from your physical challenges and are well-rested enough to have great cognitive function.
5) Prioritise Nutrient Value
Food is often just seen as energy (calories) which can be broken down into macronutrients (protein, carbohydrates and fats). However, there is much more to the food you consume. Different foods contain different micronutrients which are essential for a healthy functioning body and mind. In order to sustain a healthy lifestyle, it is important to consume foods which contain essential micronutrients. This can generally be achieved through a healthy balanced diet comprised of a variety of high-quality food.
6) Hydrate Yourself Adequately
Water plays a crucial role in various physiological and metabolic processes within the human body. As the main constituent of body fluids, water is vital for maintaining the balance of electrolytes and ensuring the proper functioning of cells, tissues, and organs. The human body relies on water for a wide range of functions, including thermoregulation, digestion, nutrient transportation, joint lubrication, brain function, and waste removal.
7) Nourish Yourself Sufficiently
Nourish yourself with nutrition and recovery in a way that supports your lifestyle or the lifestyle you intend to live. It is important to consume foods that optimise your mental well-being and allow you to function optimally with mental clarity. It is also important to consume sufficient calories to support your lifestyle and recovery requirements. Food is fuel, but also a source of enjoyment. It is important not to deprive yourself of the foods you enjoy.
8) Explore Nature
Nature offers an opportunity to move, relieve stress and gain new experiences. It is important to get outside as much as possible in order to breathe fresh air and absorb Vitamin D from the sun. There is substantial evidence of the positive impact that nature and natural light has on the mind and body which can be utilised by everyone for free. Exploring your environment acts as a chance to escape synthetic light which only has positive cognitive effects.
9) Move Consistently Each Day
Movement is medicine. Implementing consistent movement through your day, each and every day will have profound mental and physical health benefits. Movement doesn’t always have to be intense or challenging. Although a variety of different training methods are required for a healthy lifestyle, this can often take a toll on the body which requires recovery. Movement often has an immediate positive effect on people. In order to attain this positive benefit, move every day, but regulate your movement depending on how your body feels.
10) Implement Mindfulness Practices
Mindfulness practices are different for all people and will have different effects on everybody. Some people need more time to practise in order to gain the benefits, whilst other people are able to implement short practises frequently and gain the stimulus intended. It is important overall to create the right intentions around your healthy lifestyle. Live it for you. The right intentions will make it easier to be consistent and help you maintain these habits for a lifetime.
Overall, a healthy lifestyle is subjective to each individual. It is important to experiment with different variables to create a lifestyle that allows you to thrive physically and mentally whilst promoting longevity.
