Here comes another new year, with another set of resolutions. But the most consistent resolution trend every year is that of staying fit and maintaining a healthy life. So, if you’re on the same bandwagon and want to lead a healthier lifestyle in the New Year, here are some healthy resolutions for 2020:
1. Resolve to exercise at least 30 minutes daily
Neha Pathania, senior dietitian at Paras Hospital suggests that you should exercise five days a week without fail. Now, this can include yoga, brisk walking, swimming, or any other form of exercise that you may like. She also says that you must aim for 10,000 steps–but positively complete at least a minimum of 5,000 steps each day.
Not very fond of sticking to one exercise routine? Well, Dhara Tanna, senior Vice President at Fitternity recommends breaking your exercise routine into smaller bursts. She also suggests combining cardio and strength training exercises. “Avoid sitting for long hours as it reduces our metabolic rate,” she adds.
2. Resolve to eat at least five portions of fruit and veggies
“Your diet must contain fresh fruits, green vegetables, whole grains and cereals. You should have six to eight servings of fruits and vegetables,” suggests Dr Manjari Chandra, head, Functional and Therapeutic Nutrition and Nutrigenomics at Daivam Wellness.
While you’re at it, try including dried fruits, nuts, flax seeds, and pumpkin seeds in your diet as well –as they are rich in omega-3 fatty acids–suggests Shalini Bliss Garwin, senior dietitian at Columbia Asia Hospital.
3. Resolve to eat the right amount of fat, salt, and sugar
To avoid unhealthy weight gain, ensure that your total fat intake doesn’t exceed 30% of your total energy intake. Intake of saturated fats should be less than 10% and intake of trans-fats less than one per cent. And while you’re at it, eliminate industrially-produced trans-fats. Limit your intake of added sugar to less than 10% of your total energy intake. If you can reduce it to five percent, then nothing like it
4. Resolve to get a good night’s sleep–every night!
Your body requires time to heal and rest. Our brain and body normally require six to nine hours of sleep for proper functioning. Give your body enough time to sleep to be more energetic and productive.
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If you find it difficult to doze off, then read a book or listen to soothing music to help you sleep. “Also avoid any screens one hour before sleep, and don’t do any vigorous exercises late in the evening. Rather, try meditation or pranayama,” says Dr Madhusudan Singh Solanki, senior consultant psychiatrist at Max Smart Super Speciality Hospital.
5. Resolve to find your inner calm and peace
While you are taking care of your body, you cannot ignore your inner peace and mind. Yoga and meditation help body organ function and inculcate a positive attitude. In fact, you should meditate 15 to 20 minutes every day.