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Diet, Sleep, Exercise and One More Thing: How to Get Healthy Days
Hello, everyone! I hope you are spending a lively, smiling day.
For everyone who cares about health, this time I’ll introduce the basics of health, plus one extra, from the Orange Fitness point of view.
The basics of health: food, sleep and exercise
- Food (nutritional balance): make three meals a day your base, and take carbohydrates, protein, fat, vitamins and minerals in good balance. My advice is to go easy on fried food and choose nuts or whole-grain sweets for snacks. Even a small breakfast matters for topping up your energy.
- Sleep (rest and recovery): seven to nine hours of sleep is recommended for adults. But how much sleep you need varies a lot by person. Six hours a day is enough for me, though some people may need more. Try to find the amount of sleep that suits you!
Sleep is not just rest for your body; it’s important time to refresh your brain. According to research by Professor Barbara Sahakian of the University of Cambridge, we make up to 35,000 decisions a day. That’s how much stress our brains are under. Sleep well to refresh and sharpen your decision-making and focus.
- Exercise (physical activity): it matters to “enjoy” exercise! Even just taking the stairs or walking briskly in daily life helps. That said, exercising at home is often hard to keep up, so I recommend going to a gym where it’s easy to switch gears. At Orange Fitness in Kai City, our meddlesome trainer will support you well!
One extra for health: good bowel habits (digestive health)
- Good bowel habits: and last of all, regular bowel movements. To keep your gut environment healthy, eat plenty of vegetables, fruit and whole grains (such as brown rice and oats). When your gut is well, your mind and body feel clear!
The key to health is “the basics plus keeping at it.” At Orange Fitness in Kai City, we support health habits that everyone can enjoy and keep up!
Today is the youngest day of your life. I hope it is a wonderful day for you all!
Orange Fitness is a semi-personal gym in Kai City, Yamanashi. Learn how coaching works, see our plans and pricing, or book a trial or tour. You are welcome to just look around.