Live longer by eating healthily and taking exercise: Nutrition and sports tips to increase life expectancy
Live to a really ripe old age while staying healthy and flexible - who wouldn’t want that ?! There are three things in particular that you should make a part of your everyday life while you are still young, in order to increase your life expectancy. But don’t worry, luckily these tips are not that complicated. With a little discipline, they are relatively easy to implement.
Nutrition and sport tips for a longer life # 1: 150 minutes of exercise per week
Anyone who exercises regularly, and most importantly does so for their entire life, minimises the risk of their having a stroke or heart attack. It is recommended that units of exercise are incorporated into everyday life in such a way that they do not cause any major stress. This is the only way to keep it up in the long-term. Being active strengthens the immune system, reduces stress and prevents osteoporosis. Endurance sports are ideal - for example, jogging or swimming. Another advantage of exercise: it has a positive influence on brain performance as you get older. In addition to physical fitness, mental fitness also helps ensure a fulfilling life in old age. Just a short walk each day (getting off the train one or two stops earlier) has a positive effect. In addition, the following is a useful guide: 150 minutes of exercise per week is ideal; that amounts to going jogging about three times.
Nutrition and sport tips for a longer life #2: Eat lots of fruit and vegetables
“You are what you eat” may sound clichéd, but it is true. A healthy diet is just as important as exercise - although not obsessive diets! Fruit and vegetables should always be on the menu, preferably on a daily basis. Also fish and seafood, as well as vegetable oils (such as nut oils) and carbohydrates (pulses, for example) are very healthy. Meat and processed meats, however, should be eaten less often. Sugar should also be avoided whenever possible. Once you have got used to your cappuccino or tea without several teaspoons of sugar, you will not really miss it in your hot drinks for the rest of your life. Also important: drink plenty, ideally water, and cut down on sweetened drinks. The German Nutrition Society recommends two litres of fluid per day for adults. If we do not drink enough, blood flow is less effective, the body is generally less well supplied with nutrients, and concentration decreases.
Nutrition and sport tips for a longer life #3: Get enough sleep
Living longer and more healthily does not always require a lot of effort. Ensuring that you get adequate sleep also increases life expectancy. When we sleep, the metabolism slows down and the body is able to regenerate, which in turn increases well-being - and is good for your health. Failing to get enough sleep on a regular basis increases the risk of heart attack. On average, seven to eight hours of sleep a night is ideal. To ensure that sleep is really restful, smartphones should always be in flight mode, you should go to bed sober and the bedroom should be filled with fresh air. One of the best aids to sleep, which is also enjoyable, is reading a book.
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Once it starts getting warmer outside, there is no excuse for avoiding sports. Whilst you can put it off due to the cold, rain or snow in the winter, it is nearly always beautiful outside in the spring and summer. Along with a training partner and a little self-discipline, sports that feel more like fun than physical activity will help outwit your inner couch potato.
#1 - The best sports for summer 2019: Golf
Most people don’t view golf as cool, but as a sport for posh people and posers. But viewing golf as a stuffy sport does it an injustice. You can start playing golf at any time, and you do not need any prior knowledge.
If you don’t spend your time driving around the golf course on a golf cart, you will get quite a lot of exercise and, in an 18-hole game, cover around ten kilometres. This in turn benefits the cardiovascular system and burns calories. Swinging to hit the golf ball uses the muscles in the arms, shoulders and torso in particular, and in addition teaches coordination. Those who prefer things a little more unconventional should try the summer sport of CrossGolf. You do not play golf on a set course, but anywhere where a game is theoretically possible - in the town, on industrial sites or in parks, for example.
#2 - The best sports for summer 2019: Stand Up Paddling
Visiting lakes is often the best thing to do in summer. But lying around on a towel all day can be boring. Therefore: try Stand Up Paddling now and again. A sport that does not feel like sport at all. Perfect for anyone who wants to combine sport and fun. Nowadays you can hire boards at almost every major lake. With stand up paddling you use all the muscles in your body, because you need to keep your balance constantly to prevent yourself ending up in the water (which, however, is a great for cooling off from time to time!). The day after taking part in Stand Up Paddling, your muscles may ache in places they have never ached before. Don’t worry about it, the experience makes it worthwhile!
#3 - The best sports for summer 2019: Crossminton
Crossminton is like badminton, only faster! Added to this there are influences from tennis and squash. What you definitely need: Crossminton rackets and someone to play with. On the other hand, you do not need a net. The ball is played low over a long distance, which means that speeds of as much as almost 300 km/h can be achieved. The perfect summer sport for those who like it fast!
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#1 Top Tips for Outdoor Workouts in Autumn: Special benefits of exercising outdoors in autumn
Taking your workout outside can be extra stimulating. Fresh air is a blessing for irritated respiratory tracts from overheated rooms. Just make sure to breathe in through your nose at the beginning of your workout so that the air is already warm when it reaches your bronchia.
When days are getting shorter, it is all the better to catch a few rays of sunshine. This will get you some extra vitamin D during your exercise. Training outdoors on a regular basis optimizes your body’s thermoregulation and makes it easier to resist temperature fluctuations. Aside from that, exercise gives you endorphins which will lighten your mood on cold, dark autumn days and keep away the winter blues.
#2 Top Tips for Outdoor Workouts in Autumn: These outdoor sports are perfect for autumn
Autumn is the season for outdoor sports like rugby or American football – but there are also other ways to exercise outdoors, whether it be alone or with a workout buddy.
Running is probably the most classic outdoor exercise. However, if you want to switch things up, you should try trail running. Quick changes of direction, little jumps and sidesteps on unpaved grounds are not only cardio training, but train strength and coordination as well. Most sports brands make waterproof shoes with soles specially designed for trail running or for running in autumn and winter.
Mountain biking is another sport that is a lot more fun when dirt is involved. Tires with small, high lugs and bigger spaces in between are perfect for mud and sludge. Inline skating, speed walking or calisthenics are a great ways to stay active out of doors in autumn as well.
#3 Top Tips for Outdoor Workouts in Autumn: Pro tips for workout gear and training in autumn
They say, “There is no such thing as bad weather, only the wrong clothes.” And there might be a lot of truth in that. Wear your training gear in layers for training outdoors. Three layers are best: Functional underwear absorbs sweat and carries moisture away from the skin, a second layer adds warmth, and water-resistant outerwear protects you from rain and wind. Also, covering your head makes sure that your body does not lose too much heat through your head. Last but not least, reflecting elements or even a headlamp make you visible for drivers which leads to fewer accidents.
Your warm up before exercising should last a little longer in colder weather because your muscles need longer to adapt to the temperatures. Aside from that, many people do not feel as thirsty when temperatures drop outside, even though the body’s requirement for liquids is just as high during the winter. So don’t forget to drink enough water!
Top Marathon Preparation Tips for Runners: Gear, nutrition and training to get you ready for the race
#1 Marathon Preparation Tips for Runners: The right mindset and attitude for training
You can’t run a marathon just as “a sideline” or because you lost a bet. It is a lot more fun as well if you voluntarily and deliberately decide to take on this athletic challenge. ;-) Aside from that, patience is of the essence. Beginners need, depending on the person and their fitness level, up to three years of consistent training. The right mindset is the key that leads to 42.195 kilometers and the right attitude is vital during both training and the race.
#2 Marathon Preparation Tips for Runners: The perfect shoe and the right running gear
Of course, one thing is essential for running: your shoes. It pays off to seek expert advice for your footwear. In specialized stores, your running form can be analyzed, and the right shoes can be chosen and adjusted. Your clothes should be breathable and have no rubbing seams. Specially geared running socks prevent blisters on your feet. If there is something chafing or pinching, rub a little Vaseline or special cream on the area in question. Last but not least, a heart rate monitor helps to better assess your own body during training.
#3 Marathon Preparation Tips for Runners: Health check and sports medical examination
Running a marathon is extreme sport. That is why aspiring marathon runners have to be physically fit and healthy. With a cardiac dysfunction, the race can become dangerous. Especially at-risk groups and people over 35 should undergo a sports medical examination before training for a marathon. Doctors will listen to your chest, do an exercise EKG test and check the function of knee joints, hips, and your spine. A blood exam can determine inflammatory sites.
#4 Marathon Preparation Tips for Runners: Phase of training for the race
Before a marathon, you should run about 26 miles or 42 kilometers – the race distance – every week for a year. Try several short runs during the week and then go for a long run on the weekend, which can be prolonged as the race approaches. Your training has to fit in with your daily routine, of course. Those who want to run a marathon have to take the time to exercise and train. Stretching should also be a part of your training because it is vital to prevent damage to tendons and ligaments.
#5 Marathon Preparation Tips for Runners: Nutrition during training and before the race
During training it is advisable to be on a low carb diet to train your body’s fat metabolism and eliminate energy slumps during long runs. However, many runners swear by pasta parties with loads of carbs before a long practice run. Three days before the marathon race, you can start loading up on carbohydrates. On the big day, make sure you have time for a small, easily digestible breakfast. Don’t eat anything two hours before the race. Drink half a liter of water with your breakfast and another half a liter before starting the run to stay hydrated.
#1: Fitness Tips: Little routines in the morning
Even when you are in hurry in the morning, it’s possible to integrate little exercises into your morning routine. Before you get up stretch yourself extensively for kick-start your circulation. While brushing your teeth or combing your hair you can stand on one leg - this is a good training for your abdominal muscles as well as your balance. For strengthening your calves you can stand on your heels for three seconds, then on your tip-toes. Repeat the exercise ten times.
#2: Fitness Tips: Stairs instead of elevator
It’s a real classic: Don’t take the elevator, climb stairs – it strengthens the muscles and jump-starts the circulation. Also keep in mind: Better take the longer than the comfortable way. If it’s possible, take a bike or go on foot to work. Otherwise get off the bus one station earlier or park a ways away from your office so that that you get that extra physical activity in.
#3: Fitness Tips: Exercises at work
You can stay fit even if you have an office job. It’s irrelevant if you sit or stand: clench your butt several times in a row. Occasionally, you can stretch your arms out – that’s good for your chest and arms. Little exercises like those are more fun together with colleagues: Put your hands on your seat and raise your arms and legs alternately. That’s an easy training for your back and balance. If possible, go for a walk on your lunch break because movement and fresh oxygen encourage your concentration.
#4: Fitness Tips: Muscle training while grocery shopping
Grocery shopping often steals a lot of time of everyday life. Why not combining some exercises with grocery shopping? At the supermarket, press your hands left and right against the grip of the shopping cart and hold for 20 seconds. Do squats when you want to reach a product in the lowest shelf – the other way around, you can train your calves by standing on your tip-toes when you want to reach a product on the top shelf. On your way home you can carry your bags close to your body, abdominal muscles strained and the shoulders away from your ears. The inner side of your elbows are turned forwards.
#5:Fitness Tips: Muscle training while watching TV
You don’t want to miss your evening downtime in front of the TV? Sit on the carpet while watching your favourite show! Do squats when you stand up or sit down. Through tightening your abs while sitting on the carpet you stabilise your back and keep a straight body posture. Change your position often to give your body the needed variety.
For example: You’re located on your back, one leg is stretched out and the other pulled up to your chest. While you’re on the carpet you can also train your abdominal muscles. Come to the quadruped stand and push your knees back, away from the body’s core. Keep the shoulders over your hands, your fingers forward. Now imagine you have to close a full suitcase. If you feel your abs, you’re doing right. Turn your elbows forward and lift your knees from the ground for making the exercise harder.
We finally resume: Regular exercises in low intensity suffice for feeling healthy and fit. Above all, you don’t have to make time compromises, because you can integrate the exercises into your everyday life.