It’s no secret that exercise is good for you. Not only does it help to improve your overall health, but it can also boost your mood and increase your energy levels. The World Health Organization (WHO) Recommends 150 to 300 minutes of moderate-intensity physical activity weekly with two or more days a week of strength training.
We get it. Life is busy, and finding the time to exercise can be a challenge, and you’re not alone. Only 27.2 per cent of adults ages 15 and older in Australia met the full physical activity guidelines in the 2020-2021 financial year.
One way to make exercising easier is to set a daily goal of 30 minutes of physical activity. This could include going for a brisk walk, riding your bike, or taking a fitness class. There’s no need to go all out.
Even moderate activity around your house, such as working in your garden, can benefit significantly. So get moving and start feeling the difference.
New to exercise? Here are 10 beginner-friendly exercises you can do at home right now.
Reduce or eliminate sugar
Are you feeling sluggish, foggy-headed, and just plain crummy? The culprit could be your diet. In particular, too much sugar can have a negative impact on your health.
The average American consumes 14-16 teaspoons of added sugar per week. However, the World Health Organisation recommends we should be aiming for just 6 teaspoons daily. Fortunately, eliminating sugar from your diet is a simple way to feel better in less than 30 days.
Sugar can cause inflammation and exacerbate existing health conditions like diabetes and heart disease. It can also lead to weight gain and make you feel fatigued. When you cut sugar out of your diet, you’ll likely notice an improvement in your energy levels, mental clarity, and overall sense of wellbeing. You may even drop a few dress sizes. So if you’re looking to improve your health, ditching the sweet stuff is a great place to start.
Increase your HDL or "Good" cholesterol levels
You can help improve your overall cardiovascular health and reduce your risk of heart disease by making these changes. We often refer to HDL cholesterol as “good” cholesterol because it helps remove LDL cholesterol, the “bad” kind, from your arteries. You can increase HDL cholesterol levels through simple lifestyle changes, such as exercising regularly, eating a healthy diet, and quitting smoking.
You may also want to talk to your doctor about taking a daily supplement of omega-3 fatty acids, promoting healthy HDL levels. By taking steps to increase your HDL cholesterol, you can help keep your heart healthy and reduce your risk of developing heart disease.