A healthy mind and body requires a lot of efforts and some lifestyle adjustments. To ensure that your road to GOOD HEALTH is smooth and not obstructed, remember the 5 Magic Health Numbers which are powerful enough to help you in curtailing diseases. It will embrace your lifestyle & health simultaneously.
Depending upon your height & weight, calorie count varies from person to person.People more bound to physical activities require more intake of calories.To calculate what amount of calorie you need, multiply your weight (in kg) by 13-15 depending upon how active you are.
Take 13 if you are least active or 15 if you exercise 3 or 4 times per week for one hour. If you are taking more amount of calories than the resultant figure, you are likely to become a couche potato or already you’ve became one.
- 37 inches (if you’re a man)
- 31.5 inches (if you’re a woman)
Measures above this unit would mean risk of higher health problems. Working out would only be tough for you. if you are not self motivated to be fit. Imagine yourself in a perfect shape, wonder than self appreciation & confidence. Don’t be lazy as you really need to work over it , NOW!
The cause of hypertension & risk of heart diseases is blood pressure. Get your blood pressure checked regularly by your doctor, if you face symptoms of hypertension quite often.
Maintain you BP at 120/80 mmHg.
- Morning walk can be very helpful.
- Meditation can also help you in releasing stress.
- Watch light comedy shows, avoid melodrama.
A correct hours of sleep is 8 hours for everyone. But for teenagers optimum number is up to 10 hours & they are more like to sleep less socializing late nights.
However, your sleep number may vary as per your body demands, depending upon what work you do everyday. Physical or Mental.
- Listen to soft music before going to bed.
- Avoid televisions late night.
- Read novels or magazines for a sound and pleasant sleep.
Again, another cause of heart diseases. Higher the cholesterol more chances to suffer with heart diseases. Optimum cholesterol level should be lesser than 200mg/dL.
Measure the count of your cholesterol*. People with count of 240 mg/dL and above are considered to be at a higher risk.
Avoid too much intake of alcohol & 20 minutes of brisk walk can help you a lot with it.
Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood.
Other Relevant Numbers
30 minutes everyday, 5 times a week.
or prefer, AMRAP (As Many Rounds As Possible)
- warm-up : 1-2 minutes
- 15 squats
- 15 push ups
- 15 sit ups. That’s it.
Alcohol* Intake :
Avoid having more than one unit per day. One unit is the equivalent of one small glass of wine. (125ml)
If we talk about how much alcohol is too much?
Well, drink as much as you can tolerate. By tolerance we mean don’t lose your consciousness.
If you are badly addicted then aim to have at least 2 alcohol free days in your week.
*It is injurious to health.
Sugar Intake :
Prefer honey over sugar.
Optimum sugar intake can be :
- Men: 150 calories per day (37.5 grams or 9 teaspoons).
- Women: 100 calories per day (25 grams or 6 teaspoons).
Take care of your body, it’s the only place you have to live in. 🙂