Three Easy Ways to Move More and Live Longer

Life is short and having a sedentary lifestyle with little to no physical activity could make it even shorter. Much of our time is spent either sitting or lying down – from our commute to and from work, to sitting behind a desk for eight or so hours, coupled with the fact that most of us spend our free time watching TV or being glued to our smartphones, all while sitting down on the couch. 

A sedentary lifestyle is called sitting disease for a reason; numerous studies have found a link between prolonged sitting and chronic diseases, which could then increase the likelihood of early death. The World Health Organization states that roughly 2 million deaths per year are attributed to physical inactivity. 

Experts at a British Nutrition Foundation conference declared that a lack of physical activity can lead to mental health problems; According to Professor Nannette Mutrie, an expert in exercise and sport psychology at the University of Strathclyde, a person’s risk of having depression is doubled if they are inactive. 

Fortunately, you don’t have to decide between getting more exercise (and having less time) or doing nothing (and just resigning yourself to the fact that death is inevitable), because below are three easy ways to move more and live longer: 
 
1. Forget about things that run on fuel. 
 Instead of driving your car or taking a bus, why don’t you try cycling to your destination. Not only is this good for your overall health; you would also be helping the environment! You could also spare yourself from the stress caused by being stuck in traffic or from finding the perfect parking spot.

Cycling is enjoyable, inexpensive, and relatively easy – as most of us have been riding a bicycle since we were children. It increases strength and stamina; it’s also a great muscle workout, since it uses all of the major muscle groups as you pedal. Other physical health benefits of riding a bicycle include reduced risk of cardiovascular diseases, increased muscle strength and flexibility, decreased body fat levels, improved posture and coordination, and strengthened bones. 

Bike riding is also good for one’s mental health, for it helps decrease stress levels and reduce stress and anxiety. 

2. Go for a walk. 
If you have an active and energetic dog, then use that to your advantage; if not, then you should probably get one. Kidding aside, taking your (or your neighbor’s) dog out for a walk would not only make the both of you happy; it could be extremely beneficial to your health as well. 

Walking increases heart and lung fitness and muscle strength and endurance. It reduces body fat and the risk of stroke and heart disease. It also makes bones stronger, and it improves balance. 

If you or your neighbor don’t have a dog, ask your spouse or your child to take a walk with you instead. But if you would rather be with yourself, that’s perfectly fine! 

Incorporate walking into your daily routine by taking your lunch out in the park, taking the stairs instead of the elevator, walking to local shops, and getting off one stop earlier and walking home. 

3.  Do chores. 
Seeing that dirty pile of laundry in the corner should be enough to get you out of bed and get moving. Now you might think that doing chores barely counts as exercise, but it does help a lot, according to a study by Norwegian researchers which was published in the British Medical Journal. 

Cooking and washing dishes mean sitting less, and any type of physical 
activity is encouraged, especially among those who have a sedentary lifestyle.

 “The observation that light intensity physical activity also provided substantial health benefits is important for public health as this suggests that older people and those who are not able to be physically active at higher intensities will still benefit from just moving around,” said study authors Ulf Ekelund and Thomas Yates. 

Takeaway
The modern world has made it difficult for some to be active and to make time for exercise. Luckily, we don’t actually have to sacrifice the little free time we have just to workout. "People think they have to start going to the gym and exercising hard to get fitter," said Dr. Elin Ekblom-Bak, of the Swedish School of Sport and Health Sciences in Stockholm. "But it doesn't have to be that complicated. For most people, just being more active in daily life -- taking the stairs, exiting the metro a station early, cycling to work -- is enough to benefit health since levels are so low to start with. The more you do, the better." Exercising regularly is indeed essential for our physical and mental health, but you don’t have to do it vigorously just to stay healthy. Just moving more and sitting less make a big difference.

How to Lose Weight and Keep it Off on a High Protein Diet

Are you looking to shed those excess kilos that you just can’t seem to
shift?Ask anyone about the most effective way to lose weight, and they will
probably give you a simple answer: go on a diet and exercise. Sure, this
works. However, there are numerous other factors that influence weight
loss, hundreds of diet plans to choose from, and the question still remains:
How do you keep the weight off? 

Here are some sure-fire ways to lose weight and an effective diet plan to
keep it off, once and for all.  

Reduce Your Calorie Intake 
Calories measure the energy content of foods and drinks. To lose weight,
you need to reduce the number of calories you consume to 500 fewer
calories. 

One way to achieve weight loss quickly is to cut back on sugar and refined
carbohydrates such as bread, white rice, and pasta. Eating a lot of high-
calorie foods can lead to being overweight or obese. According to the
World Cancer Research Fund, high-calorie foods to avoid include things
like chocolate and sweets, chips, biscuits, cake, ice cream, fast food, and
pastries. Adding vegetables and other fiber-rich foods to your diet does not
only make you healthier; it will also help you curb your calorie
consumption.  

Exercise
It is universally acknowledged that exercise can help you lose weight. Your
metabolism goes up when you exercise, which means that the number of
calories that you burn in a day increases. A 2017 article in Healthline,
reviewed by Peggy Pletcher, a licensed and registered dietitian,
recommends that you perform some form of aerobic exercise at least three
times a week for a minimum of 20 minutes per session. More than 20
minutes is even better if your goal is to lose those few pounds. Aerobic
exercises include walking, jogging, cycling, swimming, and dancing. Find
something you love and make it part of your routine.

Apart from weight loss, other benefits from exercise include lowered risk of
many chronic diseases such as cardiovascular disease, diabetes, various
types of cancer, and depression and anxiety.  

Avoid Psychological Eating 
Losing weight is more than just diet and exercise; your mind and behavior
play an essential role in your weight loss journey.

“Weight is hugely psychological,” Katie Rankell, a registered dietitian and
program director of the UCI Health Weight Management Program, says. “If
it were just a hunger thing, we’d eat when we are hungry and stop when
we’re full.”

Psychological or emotional eating happens when you eat food to make
yourself feel better. When your hunger is dynamic rather than actual or
physical, you will likely eat mindlessly and crave specific comfort foods,
which are usually unhealthy and high in calories. 
 
Practice mindful eating by paying attention to your food and eating it slowly.
Instead of using food as your primary coping mechanism, try non-food-
related activities such as reading a book or listening to music to reduce
stress.

Get Enough Sleep
Sleep deprivation also significantly impacts weight loss. Sleeping less
makes us eat more because it affects peptides, which are responsible for
appetite regulation. “Ghrelin stimulates hunger, and leptin signals satiety to
the brain and suppresses appetite,” says Allison T. Siebern, Ph.D., a
Fellow in the Insomnia and Behavioral Sleep Medicine Program at the
Stanford University Sleep Medicine Center. “Shortened sleep time is
associated with decreases in leptin and elevations in ghrelin.”

Being deprived of sleep does not only whet our appetites; it also fuels the
desire to munch on high-calorie foods. It should come as no surprise that
people who sleep less than seven hours a day tend to gain more weight
and have a higher risk of becoming obese than those who get seven hours
of shut-eye.

Keeping the Weight Off on a High-Protein Diet 
In the early 1970s, dieticians started using a high-protein diet as a useful
weight-loss tool. Since the late 1990s, there have been numerous weight
loss studies using high-protein diets. Recent studies show that protein has
a satiating effect. “It takes a longer time for your body to break down and
digest most protein, so it delays your appetite and keeps you feeling fuller,
longer,” says Roger E. Adams, Ph.D., a nutritionist, and weight-loss
consultant.

A high-protein diet does not only reduce your appetite and keep you from
overeating; it also helps reduce cravings and prevent you from emotional
eating. Studies published in the National Library of Medicine found that
high protein intake significantly boosts metabolism, thereby increasing the
number of calories you burn. It can amount to 80–100 more calories burned
each day. Since a high-protein diet boosts metabolism and automatically
reduces calorie intake and cravings, many people who increase their
protein intake tend to lose weight almost instantly. 

Several studies have found that when people eat diets high in protein, they
burn more calories for several hours after eating. The Harvard School of
Public Health recommends that you consume plant-based protein as much
as possible. It includes legumes such as lentils, beans and peas, nuts and
seeds, and whole grains. Animal-based protein is just as important. Poultry,
seafood, and eggs are good sources of protein. But the consumption of red
meat —such as unprocessed beef, pork, lamb, veal, mutton, and goat
meat—should be more limited. Also, processed meats, including bacon, hot
dogs, sausages, and cold cuts, should be avoided where possible.

How to Enjoy a High Protein Diet with Herbalife

One of the reasons I love Herbalife so much is because they provide
protein shakes that are easy to prepare, delicious, and they keep you full
and satiated for a long time. You can add fruit and vegetables such as
blueberries or spinach to give yourself a healthy, high-nutrition snack. Their
shakes are one of the key components of the Healthy Living diet. Are you
interested to know more? Please reach out directly using the contact form
on my website and I look forward to chatting with you!