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A BETTER YOU IN 30 DAYS

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WHY ARE THESE IMPORTANT?

 

SLEEP WELL

Our brain and muscle tissues are put under stress from daily living and our bodies rely on sleep in order to remove the stresses so that the body can function effectively. The longer the body goes without sleep the, the harder it becomes for the body to function. An adult brain requires 7-8 hours of sleep every 24 hours to recover.  Youth require more.

STAY HYDRATED

The human body is made up of 60-80% water and as the body loses water from daily activity, so it is important to replace the loss of water.  The average adult loses 1.5-2.5 litres of water daily.

EAT WELL

 We need a specific type and amount fuel to power our body;

1. The organs and muscle tissue require carbohydrates, protein, fat, vitamins, minerals, fiber. 

2. At rest the body burns between 1200-2500 calories (energy) per day.

Any foods/liquids that are not used by the body is either passed or stored under the skin or in the organs fat.  To maintain weight we need a 0 calorie deficit, to lose weight a deficit of 500-800 is healthy.

STIMULATE THE MIND

Mental stimulation for the brain is require for the brain to grow and function well. When new stimulus from reading, watching or listening to something new is introduced to a person, it creates new neurological pathways in the brain - the more the better.

POSITIVE REFLECTION

We all lead busy lives which leads to many of us thinking/focusing about the past or future. Regular positive reflection releases endorphins (chemicals in the brain) that make us feel better while also appreciating the best parts of our lives.

KEEP ACTIVE

Our bodies are structually designed for dynamic movements, but if we are inactive then our bodies breaks down.  Walking improves blood flow, digesting food and strengthening organs - 12,000 steps can burn an additional 300 - 550 calories due to increased activity.

EXERCISE DAILY

To prevent injuries and maximize body movements people should do resistance training to maintain and improve the strength of muscles and bones.  Following this becuase muscles only shorten/contract then we need to lengthen the muscles through stretching.  Spending 45 minutes on daily exercisealso burns an extra 300-700 calories.

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