The 5 Habits That Build a Fitter, Stronger, Healthier You

Health Challenges of the Global Population

As you already know, the global population today is facing a rising risk of both physical and mental health challenges.

Doctors and medical professionals agree that conditions such as obesity, osteoporosis, cardiovascular disease and Type 2 diabetes are increasing every year. The same trend is seen in mental health challenges, with depression and anxiety affecting more people than ever before.

Modern medicine has made incredible advancements in treating these conditions. However, many treatments focus on managing symptoms rather than preventing the issues from developing in the first place. If preventative measures exist, what could they be?

Common systems affected by health challenges like obesity, Type 2 diabetes, osteoporosis and cardiovascular disease include the cardiovascular, respiratory, digestive, skeletal, nervous, muscular, endocrine and urinary systems. Is it possible that exercise could positively impact all of these systems and help prevent these conditions from appearing in your life? Could this ultimately support you in living a long, happy and healthy life?

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5 Easy Steps to Get Healthy, Fit and Strong — Mentally & Physically

1. Get Strong by Lifting Heavy

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Weak muscles and weak bones or strong muscles and strong bones? As you know, many common issues with aging involve the loss of muscle (muscle atrophy) and the loss of bone density. When people don’t lift heavy or overload their muscles, the body begins letting go of what it doesn’t use. The same applies to bones, which lose mineral density when not exposed to load or impact, increasing the risk of osteoporosis.

Why does this happen? The body is incredibly adaptable and responds directly to the environment you place it in. If your muscles and bones aren’t challenged, your body simply won’t maintain them.

The great news is that when you do overload your muscles, the body adapts by increasing strength, building muscle mass and firing up the nervous system to improve muscle function. When you overload your bones, the body reinforces them by increasing bone mineral density to handle heavier loads and higher impact.

What if you considered lifting weights to overload your muscles and bones? Is it possible that doing so would not only increase muscle and bone strength but also improve posture and reduce the risk of challenges like arthritis, osteoporosis, Type 2 diabetes, obesity, cardiovascular disease and muscle wastage?

2. Get Fit by Getting Pufffed

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Unfit, sick and low energy levels or fit, happy and full of energy?

The heart’s job is to pump blood and oxygen to working muscles. What happens when we hardly move? Because the body is so adaptable, low movement can lead to reduced energy, a weaker heart, lower oxygen intake, higher blood pressure and a higher resting heart rate. This increases the risk of cardiovascular disease, Type 2 diabetes and obesity.

What if instead of being inactive, you became active and got puffed to get fit?

As you already know, the benefits of fitness include higher energy levels, a stronger cardiovascular system and a lower resting heart rate. A stronger heart pumps more oxygen-rich blood with each beat, which is why your resting heart rate drops as you become fitter.

Getting fit also has powerful mental health benefits.

You may have experienced the feeling known as a runner’s high — that uplifting, happy feeling after a cardio session. Could it be called a runner’s high for a reason? When you get fit by getting puffed, the body releases chemicals such as endorphins, dopamine, serotonin and BDNF. These support happiness, reward, reduced stress and improved brain function.

Is it possible you could improve your mental health by simply getting puffed more often?

How do you get puffed and fit?

It can be as simple as sprinting on the spot until you’re out of breath for a few seconds, then going again once you recover. Every time you come back for another session, you’ll be fitter, healthier, happier and more energised.

3. Drink More Water

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We all know the body is roughly 70% water. For everything to function well, it needs to stay hydrated.

Imagine a plum. What happens when it dries out? It becomes a prune. If that dried-out prune represented a cell in the body, would we want our cells to look and function like that? Or would we want them full of fluid and performing at their best?

If everyone drank more water, is it possible that their cells would stay hydrated and the body would function better by flushing out waste?

One simple way to monitor your hydration is by looking at urine colour. If it’s darker or yellow, it may be a sign that more hydration is needed. If it’s clear, hydration levels are likely where they should be.

Could the solution simply be to drink enough water until your wees look like water?

4. Eat Earthly Foods

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Your body is your vehicle. If you put the wrong fuel into a car, it loses performance and breaks down. The same applies to your body.

What if you gave yourself all the macronutrients, vitamins, minerals and phytochemicals your body needs? Is it possible that your body would thrive, recover faster and perform better?

How can you get more nutrition? What if you considered eating more real food and less processed food? Some experts suggest a simple rule: make two-thirds of your plate foods that come from the earth — foods grown above or below the ground.

Can you still enjoy other foods? Of course. That’s what the remaining third is for.

What if you considered nourishing your body fully while also exercising regularly? Is it possible this would reduce the risk of health challenges and increase your longevity?

5. Maintain a Positive Attitude

Finally, maintain a positive attitude.

How difficult can life feel when we face challenges with negativity? And how much easier can life feel when we approach those same challenges with a smile and a positive attitude?

What if you took something you feel negative about and flipped it into something positive? Is it possible that life becomes lighter and more manageable when you do this?

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KEEP SMILING. STAY POSITIVE.



Written by:‍

‍JP Mac Pherson

‍Founder & Head Coach, VibeTribe Fitness